15-MINUTES WORKOUT THAT YOU CAN DO AT HOME TO GET TONED ARMS

Not just men obsessed with the look of the upper arms. Women also want beautifully tinted hands that they can be proud of when they wear clothes without sleeves.

Unlike men who want as much muscle as possible, women tend to have a little weaker, but firm muscles that are beautifully drawn.

Almost everything you do during the day (wearing bags after shopping, raising your child, etc.) strengthens the biceps of your hands, i.e. muscles on the front of the upper arm. Well, as a consequence, many women suffer from “bats’ wings”, ie. relaxed triceps (muscles on the posterior upper part of the arms). They often literally hang and shake unattractive at each movement of the hand.

To avoid this, it is necessary to practice exercises to strengthen all the muscles of the hands. If you want to tighten biceps, triceps, and shoulders, then here are appropriate exercises.

All you need for these exercises is a few weights and mats, and, of course, at least 20 minutes of free time. You need to start form sets with 10 repetitions of each exercise if you are a beginner and with 2 sets of 12 repetitions, if you are already training, that is, you are accustomed to training.

Arms circles – You need to take dumbbells, then fixate your shoulders, straighten your arms and make circles and try to make them slowly.

Uneven push-ups – You just need to put one hand on the flour and another on a medicine ball. Or any other thing, which is higher than a flour and does regular push-ups after.

Reverse flies – First, you need to bend your upper core and take dumbbells. then straighten your back and put up your arms and then you will feel your triceps sharply.

Tank top triceps – You will need to be standing in a plank. But one of your hands will be working out with a dumbbell.

Half-kneeling bicep curls – First, you should twist your hand with a dumbbell, as you rise it up and then you can either put up arm by arm or do it at the same time.

Teapot rows – So, we suggest that you take heavier dumbbell that for previous exercises.

Diamond push-ups – You just need to put your hands really close one another and then do push-ups.

Do these exercises and we hope you find it useful and effective. You just need to follow the instructions in the pictures below every exercise.

1. SIDE SHOULDER DUMBBELL RAISES

Side-Shoulder-Dumbbell-Raises (1)

2. STANDING TWO-ARMED BENT OVER DUMBBELL ROWS

Dumbbell-Rows

3. PULLOVER

pullover2

4. DUMBBELL BENT-OVER LATERAL REAR DELT RAISES

bent-over-rear-delt-raise-768x470

5. PUSH-UPS

Push-Up-768x698

6. BENCH TRICEP DIPS

Tricep-Dips-768x824

7. LYING CHEST FLY

Chest-Fly

8. KETTLEBELL SWINGS

Kettlebell-Swings

Source: Healthy Fitness Club

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