Down with long sleeves: the most effective exercises for arm muscles

Body fat in the arms, along with weak muscles, make many women choose long sleeves. However, why hide excess fat if there are excellent exercises for the muscles of the hands that will help you simultaneously remove fat and make the muscle tissue in your arms much stronger and more resilient? To achieve results faster and keep them longer, estet-portal.com recommends not to forget about the timely intake of water in the right quantities and correcting the diet. Thanks to these changes, you will be able to accelerate the process of fat burning and prevent its intense accumulation in the arms.

Exercises for arm muscles – forget the long sleeves

Fat on the arms is deposited mainly around the triceps – muscles located in the shoulder part of the arms. It is due to the lack of regular exercise that these muscles weaken, which exacerbates the problem of body fat. To give your arms a beautiful shape, restore muscle tone and strengthen your arms, it is not necessary to sign up for a gym. We offer you a convenient alternative to – exercises for the muscles of the hands that you can do at home. All you need to do is purchase some dumbbells and learn how to perform 10 simple but very effective exercises.

Exercise 1 – Reverse push-ups: work on triceps (10-15 reps)

• hands, spread shoulder-width apart, rest against a stable chair or bench;
• before the seat there should be a priest, and bent legs (thigh-width apart) – rest on the floor;
• Slightly straighten your arms, leaving them bent at the elbows, in order to put less stress on the elbow joints and more – triceps;
• keeping your back near the chosen support, slowly lower your body until the bend of your arms reaches a 90 degree angle;
• without stopping, slowly push your hands away from the seat to return to the PI.

Exercise 2 – Curl: biceps and shoulders work (3 sets of 10-15 reps per arm)

• feet hip-width apart;
• dumbbells in both hands, palms facing outward;
• bend your left arm to slowly lift the weight up to your shoulder;
• count 5 seconds and slowly straighten your arm to the starting position;
• repeat with the other hand.

Exercise 3 – Push-ups: work with triceps and deltoids (10-15 reps)

• lie down on the floor;
• put your hands approximately shoulder-width apart;
• stand on your toes;
• slowly lift your body, leaning on your hands without blocking your elbows;
• when your face is about 5cm off the floor, slowly rise up;
• if you find it difficult, you can perform a simplified version of – lean not on the toes, but on the knees.

Exercise 4 – Straightening arms: working with triceps (3 sets of 8-10 reps)

• take dumbbells in both hands and stand on the floor with your feet together;
• lean your body forward at the hips and bend your arms to 90 degrees;
• straighten both arms with the weight behind you, while palms should look at each other;
• return to IP.

Exercise 5 – Plank: Shoulders, chest and core work (2 reps)

• stand on the floor with your knees and forearms;
• straighten your legs so that they are slightly apart from each other;
• make sure that the body is even, and the butt does not stick out;
• pull in your stomach and stay in this position for as long as possible (preferably from 20 seconds to 1 minute).

Exercise 6 – Triceps press: and work with triceps again (2-3 sets of 10-15 reps)

• stand on the mat (feet hip-width apart);
• hold one dumbbell with both hands behind your head, bending your elbows;
• lift the weight towards the ceiling, extending your arms behind your head#
• put your hands down and into the IP.

Exercise 7 – Raises the arms to the sides: working with the deltoid muscles (2 sets of 10-15 reps per arm)

• feet shoulder-width apart;
• arms at sides;
• a dumbbell in each hand, palms facing inward;
• inhale and slowly move your arm to a position parallel to the floor;
• keep your elbows slightly bent;
• palm should face the floor;
• exhale and slowly lower your hand back into place;
• repeat on the other arm.

Exercise 8 – Overhead press: working with shoulders (3 sets of 10-15 reps)

• stand upright;
• align your legs with your hips;
• take dumbbells in each hand (palms facing outward);
• lift the weight up to your shoulders;
• squeezing your core muscles, straighten your arms above your head;
• slowly lower your arms to your shoulders.

Exercise 9 – Bent Over Rows: Biceps and Triceps Workout (10-15 reps)

• feet shoulder-width apart;
• bend your knees;
• bend the body forward, starting from the hips;
• back straight;
• arms are straight, located under the shoulders;
• bend your elbows so that they look back, while raising your arms at your sides at chest level and bringing your shoulder blades closer to each other;
• slowly lower the weight with control and feel the tension in your triceps.

Exercise 10 – French Bench Press: Triceps Workout (2-3 sets of 10-15 reps)

• holding dumbbells in both hands, lie on your back and bend your knees;
• slowly raise your arms above your chest, keeping them straight but not locking at the elbows;
• slowly lower both arms towards your head, bending them at the elbows at an angle of 90 degrees;
• return hands to IP.

Estet-portal.com is convinced that to maintain the beauty of hands at any age, a prerequisite is muscle work and proper nutrition. The arm exercises described in this article, if performed regularly, will help you get rid of fat in this problem area and correct the shape of your hands.