4 simple exercises for strong arms

Posted on fitness

Here are a few easy-to-implement ideas that can help you keep your arms looking slim and fit. Just include them in your daily workout!

Exercise 1

Spin with the backs to a chair or stepladder. Squat down slightly. Keep arms and feet about hip-width apart. Now stretch your toes up and bend your knees. Stretch your back straight. Die abs should be tense. Maintain this position. Die arms to the elbows angle and then shift your gravity downwards. Don't move away from the chair. Now exhale and return to the original position. Don't forget to stretch your elbows!
reps: Make four series of eight reps each.
TIP: If you're already fit, try to stay in the starting position for three to five seconds at the end of each rep series.

exercise 2

Go to the Sitting cross-legged, straighten your back and arms. Now pick up a full water bottle or a light dumbbell. Hold up the bottle, clasped with both hands. Your two biceps You should touch your ears while doing so. The movement is very simple — you bend your back and stretch your arms at the elbows. Keep your ears covered with your biceps at all times. Make sure that your backs It is always continuous.
reps: Make four series of eight reps each and keep the final position of each series a little longer.

Exercise 3

This popular workout You certainly know: classic triceps structure for ladies with push-ups. Relocate your weight on your feet (or knees, to make the exercise a bit easier) and hands. Pull in your stomach to avoid sagging shoulders. The palms should lie flat on the floor, elbows bent sideways under you. Now shift your center of gravity downwards and return to the starting position. Breathe Consciously on and off and think of constantly strengthening your trunk.
retry: Four series with eight reps each.

Exercise 4

Stand straight with your feet apart and the knees about hip-width apart. Now kneel down and bend slightly. Hold light dumbbells or well-filled water bottles in your hands and squeeze your elbows tight to the body. Then stretch your elbows away from your body and start all over again. Remember to always breathe as evenly as possible.
reps: Four series of eight reps each. At the end of each series, add eight small jumps to ease up.

Can you already have one difference Detect? Just the exercises repeat regularly. Don't hesitate to check out our personal trainer to ask for advice and support when you need individual help Our trainers have a lot more than the 10 secrets to a successful workout in stock!

Petra Tyrpeklova
Holmes Place Czech Republic

Model: Lucie Adamcová, personal trainer

Posted on fitness