Sooner or later each of us realize that it is time to start working out. It becomes harder to keep fit as we get older. It’s especially hard to keep your arms fit and toned and to prevent them from sagging. So, no excuses from now on. It is time to workout.
We suggest that you use dumbbells and a kettlebell for a more effective workout. Free weight will develop your muscle coordination, get rid of a fat layer on your arms and to make your muscles stronger. Check out the list of exercises that are suitable for beginners. Push-Ups, Knee Push-Ups, Bench Tricep Dips, Upright Dumbbell Rows, Lying Chest Fly, Pullover, Standing Two-Armed Bent Over Dumbbell Rows, Side Shoulder Dumbbell Raises
#1. Knee Push-Ups
- Start in the same position as a push-up, and keep your knees in contact with the floor as you press up, lifting your upper body.
- Keeping your knees on the floor reduces the total weight you need to lift to complete the motion, while still retaining many of the push-up's benefits.
- Come to the ground on your knees. Tighten your core and maintain a flat back.
- Position your hands on the ground in front of you, directly below your shoulders. Cross your feet in the back.
- Lower your chest towards the ground. Bend your elbows at a 60-degree angle until your chest is just above the ground. You should feel a stretch across your chest. Hold for a count of one.
- Without locking your elbows, push yourself back to the starting position by straightening your arms.
#3. Bench Tricep Dips
- Sit on a chair with your hands either next to your hips or slightly under the hips.
- Lift up onto your hands and bring your hips forward.
- Bend your elbows and lower your hips down, keeping shoulders down and hips close to the chair.
- Push back up but don’t lock your elbows and repeat.
#4. Upright Dumbbell Rows
- Holding a dumbbell in each hand,stand with your feet shoulder width apart. The dumbbells should be resting on your thighs with your palms facing in.
- Lift the dumbbells straight up in single smooth movement until they are just below your chin making sure to keep your shoulders back and your elbows out. At the top of the movement, flex or squeeze your biceps and forearms. Hold for a count of one.
- Return to the starting position slowly to keep tension on the muscles. Repeat.
#5. Side Shoulder Dumbbell Raises
- Stand with your back straight, feet shoulder width apart, while holding a dumbbell in each hand with a neutral grip.
- Hold your arms fully extended by your side, with your palms facing in to your body. - Keep your elbows close to your sides. This is the start position.
- Keeping your arms fully extended and your torso stationary, lift the dumbbells out to your sides and up until they are at shoulder level. Exhale as you do so.
- Hold for a count of one while squeezing your shoulder muscles.
- Return to the start position in a smooth controlled movement inhaling as you do so.
#6. Standing Two-Armed Bent Over Dumbbell Rows
- Stand tall with a tight core and flat back. Hold a pair of dumbbells at your side with an overhand grip. Bend slightly at the knees as you push your hips back. Keep your chest and head up. Upper body should be almost parallel with the floor.
- With your elbows at a 60-degree angle, bring the dumbbells up. Pause when your upper arm is parallel with the floor. Contract the muscle then slowly return the dumbbells to the starting point.
- Lie flat on your back on a bench and position your feet flat on the floor on either side of the bench.
- With a dumbbell in each hand, extend your arms over head until fully extended. Your palms should face one another and your hands should be close together.
- Bend the elbows and lower the weights to either side of your head.
- Extend your arms to return to the starting position.
#8. Lying Chest Fly
- Lie on your back with your hips and knees both at 90-degree angles. Using your low abs, press your lower back into the mat. Raise your arms toward the ceiling, palms facing each other, keeping the elbow joint slightly bent.
- Keeping your torso stable, open your arms out to the sides until your elbows are about two inches from the floor.
- Raise your arms back to the ceiling, bringing the weights together over your chest. This counts as one rep.
The BetterMe Team is by your side throughout your fitness journey! Stay motivated and you can achieve your goals. If you are struggling with your motivation have a look at one of our many articles for inspiration.
Help us support and motivate those you love by sharing this article with them and let us know what you think in the comments below.