Arm Workout With Dumbbells At Home ..Try Them With Tight Arms

 

arm workout with dumbbells at home


Working on strengthening the muscles of the arms requires a focus on training the biceps and triceps. "Madam Net" informs you about biceps and triceps exercises in the following report.

biceps and triceps exercises to build muscle

arm workout with dumbbells at home


The biceps and triceps exercises help strengthen the muscles of the arms

The biceps and triceps exercises are high-intensity exercises that help to strengthen the muscles of the body, especially the muscles of the upper body and to highlight them remarkably. Here, eight moves from the following set of exercises; Do three to four sets of 12 for each set.


1. Press the dumbbells to the floor

arm workout with dumbbells at home


This exercise helps in strengthening the muscles of the arms

Lie on your back with your knees bent and your feet flat on the mat. Hold a dumbbell in each hand and extend your arms up over your chest, palms facing each other. Slowly bend your arms and lower them at your sides until your triceps touch the floor. Your elbows should form a 45-degree angle with your body. Slowly reverse the movement and return to the starting position.


2. Pressing dumbbells to the floor with one arm

Lie on your back with your knees bent and your feet flat on the floor. Hold a dumbbell in your left hand and extend your arm up over your chest, palms away from you. Slowly bend your arm and lower it to the side so that your elbow touches the floor. Your upper arm should form a 45-degree angle with your body. Reverse the movement and return to the starting point.

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3. Alternating pressure on the floor of the dumbbells

Lie on your back with your knees bent and your feet flat on the floor. Hold a dumbbell in each hand and extend your arms up over your chest, palms facing each other. Slowly bend your left arm and lower it to the side until your elbow touches the floor. Your upper arm should form a 45-degree angle with your body. Reverse the movement and return to the starting point. Repeat on the right side.


4. Lift

arm workout with dumbbells at home


This exercise is one of the effective exercises in strengthening the muscles of the body

Place your hands shoulder-width apart on the floor, then spread your legs behind you with your feet hip-width apart. Your body should form a straight line from head to heel. While keeping your core tight, bend your elbows to lower your body toward the mat. Your elbows should be pointing 45 degrees away from your body. Press to return to the starting point.


5. Close-grip push-up

Place your hands directly under your chest rather than at your sides. Lower your body, elbows narrow, pointing toward your feet, biceps close to your body. Then press to tighten the abdominal muscles.


6. Hand push-up

arm workout with dumbbells at home


This exercise strengthens and accentuates the muscles of the body

Place your hands shoulder width apart on the floor, then squat. While keeping your abdominal muscles tight, bend your elbows to lower your body to the floor. At the bottom, allow your torso to rest on the mat as you lift your hands a few inches. Push back and form a raised plank.

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7. Triceps

Stand with your knees bent and bend forward at a 45-degree angle, holding a dumbbell in each hand. Starting with your arms at your sides, bend to form a 90-degree angle, weights at chest. Straighten your arms and press the dumbbells back. While straightening your arms, squeeze the triceps, then return to the starting position.


8. Extension of the triceps muscle above the head

Lie on your back with your knees bent and your feet flat on the floor. Hold a dumbbell in each hand with your arms reaching the ceiling over your chest. Slowly bend at the elbows to bring the weights up to your chest; Pause, then, with control, turn the dumbbells back on.

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