A beautiful and tight body will always attract attention. It's very pleasant to look at slim people. In addition, their body speaks of human health. Unfortunately, in our century with all the technologies and the tendency to minimize our movements it is difficult to keep your body in shape. Home exercises are more and more popular nowadays because you can exercise any time you want. In this article, you will find 6 effective exercises for your arms.
Arms - this is the part of the body that is always in sight, especially in the warm months when all women want to wear tops and dresses with short sleeves or even ones that are sleeveless. Toned arms will always emphasize your beautiful body. Do these exercises on a regular basis and your arms will change for the better: Bench Tricep Dips, Upright Dumbbell Rows, Push-Ups, Kettlebell Windmills, Tricep Dumbbell Kickbacks, Standing Two-Armed Bent Over Dumbbell Rows. You should do two sets of ten repetitions of each exercise.
READ MORE: 8 easy exercises that can help you slim down
#1. 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.
#2. 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.
- 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.
#4. Kettlebell Windmills
- Safely clean and press a kettlebell overhead.
- Keep the kettlebell above you. Your elbow should be locked out.
- Now push your butt toward the arm with the kettlebell. Bend from the hips, reaching for the floor with the opposite hand. Keep your gaze on the kettlebell during the movement.
- Once you touch the floor, pause, make sure the arm is still locked out, and return to the starting position.
#5. Tricep Dumbbell 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.
#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.
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