If you belong to a group of women who think they do not have the strength of their arms, or just want to have a better shape of your arms, then this article is right for you, because women are often very critical of their arms, and that’s completely understandable, so, therefore, this is the perfect training for you.
By entering this training in your fitness routine, you not only improve your posture, coordination, stability and, of course, strength. But you can also influence the composition of your body, reduce fat and increase the sleek, toned, powerful muscles.
So the exercises selected for our 30-day manual challenge are best for activating the primary muscles used, and the challenge starts slowly, with just one exercise per day. This is so that you will learn the correct form and also do not become too painful, and then as the month progresses, you will perform multiple sets and repetitions and combine super-sets and reps for the greatest benefit.
To perform these exercises all you need is a pair of weights, you can increase your weight or use different weights for different exercises, so you feel appropriately challenged, and you also need to take the time to make your muscles feel work – and effort (pressing or penetrating) and release. Then on days when you do more than one set (noted with “x2” or “x3”), take a one-off pause before starting the next, and while on days that have more than one exercise, make them back-to-back with a minimum rest, taking only one minute break between the sets if there are more than one.
-Bent-Over Rows (“Rows”)
How to do it:
First, you need to grasp the weights by your sides and then to hinge your upper body down by sticking your butt way back. Then letting your knees bend slightly. Then your back need to stay flat and your head to be neutral to your spine. And then as you hinge, let your arms hang down in front of you and fingers facing your body and then inhale. And then exhale as you pull your elbows back and wide out to the sides. And you should feel your shoulder blades pinch together as if you’re trying to trap a pen between them. Then inhale again as you lower your arms back down and take your time with both movements. You should feel your upper back work on the way up and on the way down.
-Overhead Presses (“Shoulders”)
How to do it:
You need to begin by holding the weights in your hands about level with your head. Your elbows should be bent and wide and fingers facing forward. Think of your arms being shaped like rugby goalposts and then you need to soften your knees (no locking them!), and inhale. And then, exhale as you press your hands up. And next above your head so the bells come close to each other but don’t touch and inhale as you lower them down. You should feel the resistance of the weights, both on the way up and on the way down and be sure you’re not arching back with your body when you press up. But if you notice this, sit back ever so slightly, with even softer knees and then stay firm through your belly button to keep your core tight and aligned.
-Biceps Curls (“Biceps”)
How to do it:
You need to stand up straight with your knees soft, holding the weights by your sides and then to turn your hands so your palms are facing away from you. Then inhale and then, exhale as you curl the weights up toward your shoulders, keeping your elbows tight by your sides and inhale again as you lower your hands down. You need to take your time here, too.
-Tricep Kick-Backs (“Triceps”)
How to do it:
You need to hold the weights by your sides. And then to set yourself up in your forward hinge with knees bent, butt sticking out, and back flat and then with your fingers facing in toward your body, pull your elbows up so your upper arms are parallel to your ribcage. Your elbows will be bent, with your hands hanging and then inhale and then, exhale as you straighten your arms fully. And then you need to inhale as you allow your arms to re-bend and keep it slow and controlled through both parts of the movement. And don’t let your torso position change during the entire set.
Source: Train Hard Team