Biceps exercise
You can exercise the biceps muscle by following the following steps: [1]
- Stand with feet at shoulder width, with knees slightly bent, or sit in a straight upright position.
- Heavy lifting dumbbells fists, so that the comfort of the hand to the front, and the arms on the sides.
- Bend the elbows until the dumbbells reach shoulder level, while keeping the arms on the sides throughout the exercise, and one arm can be exercised each time.
- Return to the starting position.
- Repeat the exercise for 2-3 groups, and for each group there are (8-12) repetitions.
Triceps exercise
The triceps exercise can be practiced by following the following steps: [2]
- Bend forward, with the waist at a 45-degree angle.
- Hold the dumbbell in the hands, and bend the elbows, so that the arms are parallel to the floor.
- Extend the arms by pushing the dumbbell back.
- Continue to bend and extend your elbows.
- Exercising in three groups, and for each group of (8-12) repetitions.
- Note: You can exercise both arms simultaneously, or each arm separately, and water bottles or food boxes can be used instead of dumbbells.
Sitting exercise
The seated exercise can be practiced by following the following steps: [3]
- Lie on the floor with your knees bent, feet flat on the ground, arms extended with a dumbbell or weight in each hand.
- Tighten the abdominal muscles , and slowly lift the head, shoulders and back off the ground, while lifting weights forward toward the knees.
- Hold for a second, then slowly return to the starting position.
- The intensity of the exercise can be increased by increasing pressure on the chest, by lifting the upper body, the arms forward, then bending the elbows, lowering the weights towards the chest, then extending the arms, and returning to the starting position.
- Exercising two to three times a week, on non-consecutive days, with repeating the exercise in two groups separated by a 30-second break, and for each group of (10-12) repetitions.
References
- ↑ "Arm Exercises to Tighten and Tone" , www.webmd.com , Retrieved 25-3-2018. Edited.
- ↑ KIMBERLY CAINES (11-9-2017), "The Fastest Way to Tone Flabby Arms" , www.livestrong.com , Retrieved 29-3-2018. Edited.
- ↑ Liz Plosser (8-5-2015), "4 Moves To Tone Your Arms — Fast" , www.prevention.com , Retrieved 25-3-2018 . Edited.
