Many women out there face the problem of “soft” hands, especially if they are not physically active for a long time. The muscles are loose, the skin begins to hang, and the fat is obviously already accumulated on the inside of the upper arm.
Here in this article, you will find 7 exercises which will help you build your arms.
Place the hand, shoulder-width apart on a bench, and the legs should be straight out in front of the body. The feet should be placed in such a position that the hips barely touch the edge of the bench.
You need to start this exercise in a plank position and then to bring index fingers and thumbs to meet, forming a triangle under the chest. Next, you need to bend elbows. Then lower torso as close to ground as possible. Then push through palms to straighten arms. Also, you can modify this move by dropping to knees and then you need to do 10 reps.
Modified Diamond Push-Up
First, you need to start in a modified pushup position and that’s with knees turned out to the sides, feet pressed together, and hands shoulder width and then you need to brace abs in tight. And then keeping spine naturally straight, you need to bend elbows in by sides and then lower torso to the floor, stopping a few inches above the ground and quickly press back up. You need to try up to 20 reps in a row, resting when necessary to maintain good form.
Start in high plank with your hands resting on a low box, bench, step, or couch. Keeping your elbows close to your torso, bend your arms and lower your chest to meet the top of the box.
Be sure to keep your core tight and spine long. Then, push through your palms to straighten arms.
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Take the dumbbells in your hands and get them close to your torso. Lift them up and hold them for several seconds and then pull them down but not all the way.