All women dream of looking amazing andhave a perfect fit figure. And, first of all, they all think about the condition of their legs, buttocks and abs. During training, it is somehow forgotten that beautiful arms also matter, and not insignificantly. With the onset of warm weather, we take off our boring turtlenecks and cardigans, giving preference to light sundresses and sleeveless blouses. This is where it turns out that our arms do not look quite the way we would like. Probably, one of the easiest ways to achieve a beautiful figure is fitness classes under the guidance of an instructor. In sports centers, clients are offered a special complex, developed depending on the individual characteristics of a person. Such classes are a little more expensive, but you will get the effect from them faster. Classes with a group also give their results, the main thing is to attend them regularly, without missing a single workout. And try to achieve accuracy in performing exercises for arms and other parts of the body. But what should women do who, for some reason, cannot attend a sports section? First of all, do not get upset! After all, training can be done at home. Below are sets of exercises for the arms that will help you achieve effective results on your own. All you need is a little time, dumbbells and a great attitude. Yes, you can’t do without the latter! After all, it is very important to set yourself up for a good result, and then your workouts will definitely bear fruit. Start training with simple exercises for the arms, without using dumbbells, gradually increasing the load. Having chosen a set of exercises, you should repeat it every day 5-6 times in 4-5 approaches. Gradually increase the number of repetitions. A little later, you can expand the set and try training with dumbbells.

We start with light exercises, without dumbbells

• Push-ups.This exercise for the arms is one of the most effective. However, if you haven't done push-ups for a long time, then let the sofa be your support at first, not the floor. It is necessary to ensure that the body is completely lowered and raised. Particular attention should be paid to the buttocks. You can help yourself by counting: one - go down, two - straighten up. At the beginning of training, try to do push-ups 5-6 times;
• Straight stand. We put the feet on the width of the shoulders, raise our hands and plant them in the sides. Do not bend your hands, you need to drive them as if you are drawing a circle. Be engaged in one minute;
• On the floor. Lean on your knees and palms. Knees at this location far from each other, and the palms should lie at shoulder level. Hand fingers in different directions, bending your hands in such a way as to be able to touch the floor with a thorax. Keep your back straight. Repeat exercise 7-8 times;
• On the floor, lie on your stomach. Hips at the same time, place it tightly to the floor, spreading your legs apart. Rest on the palm of your hand. Hand fingers forward. Raise yourself up on your hands so that they straighten up.

It's time to increase the load - we use dumbbells

• "The scam" is simple, but very effectivefor arms. Lie on the floor, arms bent at the elbows and spread apart. Close them in front of the chest and spread them apart again. To perform such exercises, the weight of the dumbbells should not be less than one and a half kilograms;
• "Lift" Use small dumbbells.Standing straight, lower your arms - the starting position. We begin the exercise by raising our arms up, bending them at the elbows, and then spreading them to the sides. The exercise is done 5-8 times, then you can complicate the complex by increasing the number of approaches;
• "The Bridge" is a great solution for those who alreadyhas been doing this for some time and wants to increase the load. Two-kilogram dumbbells are ideal for doing the exercises. Stand up straight and stretch your arms out in front of you. Raise your arms and put them as far behind your head as possible. Then raise them up again. Repeat at least 8-10 times.

We train the biceps with a rubber shock absorber

The biceps is a well-known muscle even for peoplefar from sports. This muscle bends the arms at the elbow and plays a major role in stabilizing the shoulder joint, preventing its dislocation. In order for the biceps to work well and never fail, it should be trained. And this can be done with the help of special exercises for the arms using a rubber shock absorber. Before starting, you need to warm up to warm up the muscles. To do this, you need to rotate your shoulders and hands.

• Sit on a chair or stool (on any hard surface). Make sure that there is nothing around that can interfere with the exercise;
• Stand with two feet on the middle part of the rubber shock absorber, and take its ends in your hands. Hold the palms on the width of the shoulders, and the elbows are closer to the body;
• Exhaling, bend your hands, and lift the ends of the shock absorber up. At the same time, remember that the back should be kept exactly, the muscles of the press and the muscles of the back should work;
• Exercise repeat 20-25 times, in three approaches with a short break. This exercise can be slightly modified, bending hands in turn.

Some recommendations:

• Remember about your elbows! They should be stationary, place them in one position - as close to the body as possible;
• Stand up straight - your back should be straight;
• Returning your hands to their original position, leave them bent, otherwise there is a chance to damage the muscles.

Having formed your own complex and fulfilling itregularly and diligently, you will get excellent results. Always remember that before starting a set of exercises for the arms, you should warm up a little to warm up the muscles. To do this, you can jump 30 times, while raising your arms. And you can consolidate the set of exercises with regular push-ups from the floor, or from the sofa - for beginners, leaning on your knees and hands. Do not forget that your back is straight and level, and do not raise your pelvis up. The whole set should be correctly selected, performed together with exercises aimed at shaping other parts of the body. Only in this way will you get an ideal figure, without a hint of folds, fat deposits and sagging muscles. By the way, do not forget about healthy eating, the right attitude and good mood. A lot depends on the latter! Just a little effort - and beautiful, toned arms will become your pride. Now you have the most revealing and seductive clothes at your disposal, you can drive any man crazy! We advise you to read:

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