All girls want to have beautiful and slender figures. More often they pay more attention to problem areas - breasts, stomach, hips and buttocks. But let's not forget about our arms and shoulders because beautiful, tightened arms make the whole figure appear slimmer, more attractive and harmonious looking. Do not be afraid to perform exercises where the muscles of the arms and shoulders are involved, expecting that you will build muscles like men. You will not get super muscular without using excessively weighted dumbbells and barbells, sports nutrition and hard work.
This set of exercises helps to reduce subcutaneous fat and to strengthen muscles. Your workout will not take more than twenty minutes: Dumbbell Incline Bench Rows, Power Partials, Upright Dumbbell Rows, Commando Rows, Kettlebell/Dumbbells Deadlifts, Bent Over Double Arm Tricep Kickbacks and Jumping Rope (Lateral Hop, Jumping Jack, Double Skip).
#1. Dumbbell Incline Bench Rows
- Lean forward into an incline bench Using a neutral grip, hold a dumbbell in each hand so your palms are facing in. Your arms should be fully extended and hanging straight down. This is the start position.
- Pull your shoulder blades back and flex your elbows to pull the dumbbells up to your sides. Hold and squeeze your shoulder and back muscles.
- Return to the start position in a slow, controlled movement. Repeat.
#2. Power Partials
- 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.
#3. 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.
#4. Commando Rows
- Place two dumbbells or kettlebells on the floor about shoulder width apart. In a push up position, place your hands on the grip section of each bell for support. Spread your legs to slightly wider than hip width apart with your toes supporting your weight. This is the start position.
- Push down through one bell and at the same time “row” the opposite one upwards by retracting your shoulder and bending your elbow. Hold for a count of one. Your breathing should remain constant throughout the movement.
- Lower the bell to the floor and without pause, then repeat the movement with your other arm. When you have rowed both arms, that is one repetition. Repeat for the desired number of repetitions.
#5. Kettlebell/Dumbbells Deadlifts
- Place a kettlebell on the ground. Step over the kettlebell so that it is in the center beneath you. Move your feet to shoulder-width or just outside of shoulder-width. Tighten your core and keep your chest up.
- Begin by kicking your hips back and slightly bending your knees. Extend your arms down to grab onto the kettlebell.
- Holding on to the kettlebell, drive your hips forward to stand back up. Slowly, reverse the movement by kicking your hips back and slightly bending the knees. Do not let your lower back arch.
#6. Bent Over Double Arm Tricep Kickbacks
- Holding a pair of dumbbells with an overhand grip, stand tall with your chest up and core braced. Bend at the hips while keeping your back completely flat.
- Once your upper body is parallel with the floor, bring your upper arms to your sides. Begin by pushing the dumbbells back and behind you.
- Pause at the top of the movement and feel the contraction in your triceps. Slowly lower the dumbbells and begin again.
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