Every woman dreams of having ideal shapes.But shapes are not only hips, breasts and waist. We also have legs and arms, which we successfully hide under long skirts and wide sleeves. And if this trick works in winter, then in summer you really want to bare your shoulders and arms. And anyway... How are our arms worse than the same waist? Nothing! But for some reason, achieving the ideal shape of the arms is much more difficult than removing fat from the waist. However, among women dissatisfied with their arms, there are actually plump ladies, there are skinny ones, and there are quite slender picky ones. And we are not talking about our palms and fingers, which are satisfied with massage, cream and manicure. We are talking about the most problematic part of the arms, the one from the elbow to the shoulder. They are made ugly by excessive plumpness with rolls of fat hanging over the elbows, and excessive skeletal thinness, and simply flabby muscles with folds at the armpits. However, as we know, the road is mastered by the one who walks. Therefore, sitting with folded hands, you will not get beautiful hands. But by rolling up your sleeves (literally and figuratively) and starting to work on yourself, you will definitely achieve results. And what is this work? There is no secret - gymnastics, gymnastics and more gymnastics. And if there is no time for fitness centers and swimming pools, then exercises for training arm muscles at home are within the power of any of us (if there is a desire, then the opportunity will be found). So let's find these opportunities, especially since such exercises do not require special exercise machines or other expensive devices. Perhaps we may need dumbbells. But this is not such a special device, and they are sold in any sports store, and are inexpensive. The advantages of such muscle training at home: fat goes away, muscle mass increases (in moderation, in moderation!), and the skin tightens.
Exercises for biceps
Actually, it is this part of the hand that is in specialdoes not need adjustment. In any case, there is no need to pump it up (we are not bodybuilders). Housework, a child in your arms, bags on the way home from work - all this keeps the muscles of the lower arm (the same biceps) in tone. However, if you think that your biceps are not prominent enough, then simply do the following exercise with dumbbells (one and a half to two kilograms) for this muscle group. Starting position: standing, legs slightly bent at the knees, toes spread apart. Bend each arm at the elbow in turn, raising it to the shoulder and lowering it to waist level. You can do the exercises in a sitting position, you can bend both arms at the same time. Ten to fifteen approaches are enough for one workout at home.
Exercises for triceps
The most problematic of all the muscles in the arms of women- triceps. This is what men show off when bragging about their strength. We have minimal load on this part of the arm, and we have nothing to brag about. However, it is this group of muscles that is responsible for the beauty and tightness of the upper arm. So we have no choice but to do exercises for these muscles. In fitness centers, heavy barbells and special exercise machines are used to pump up these muscles. We do the exercises at home and will limit ourselves to regular dumbbells. Starting position: standing, feet shoulder-width apart, slightly bent at the knees, arms extended along the body with palms facing the hips. On the count of one, slowly spread your arms to the sides and up (to shoulder level), on the count of two, lower them. Do twenty approaches in one session.
Exercises for the deltoid muscle
It is believed that such exercises are for womenare not that important. The deltoid muscle is responsible for muscular shoulders, and we don’t need that. However, it is not necessary to pump up your shoulders to heroic proportions. Even if the muscle relief is not too noticeable, they will become elastic. By the way, doing such exercises at home, it is almost impossible to overpump. Starting position: standing, arms bent at the elbows at a right angle and stretched forward. Raise your arms up one by one without straightening your elbows. For women, ten approaches per session are enough. By the way, this exercise also trains the triceps. At home, you can pump up the deltoid muscles by simply spreading your arms bent at the elbows to the sides.
Exercises for pectoral muscles
Oh, for women this is more than relevant!If there’s one thing we’re ready to train endlessly, even at home, it’s the pectoral muscles. Just keep in mind that intensive training of these muscles can increase the volume of the chest. Therefore, approach the exercises without fanaticism. Starting position: standing, arms bent at the elbows and spread apart. Raise your bent elbows up, holding your fists (dumbbells) at shoulder level, lowering your arms, spread them apart. Another version of the exercise for the pectoral muscles. Starting position: standing, arms bent at the elbows in front of the chest, palms resting against each other, fingers “looking” at the chin. Strain your arms, resting palm to palm, hold this position and relax. Perform at least thirty approaches per session.
Exercises for weight loss
It is not so easy to make your arms slim down. But even at home it is possible. For us (women) everything is possible when it comes to beauty. So, the exercises themselves.
As you can see, doing exercises for beautyyour arms can be done at home. And it is not necessary to devote all your free time to training. It is enough to do the exercises two or three times a week. Just do not forget that you need to train not only your arms. Let these exercises be part of your home gymnastics, thanks to which you can become not only slimmer, but also healthier. And do not look for an excuse for the lack of time to visit the gym or pool. Just love yourself, appreciate yourself, respect yourself and find time to improve your body and train your muscles. Stay beautiful always! We recommend reading:
