If you are just starting your acquaintance with sports, it is essential to choose the optimal load for you at the start! It will be easiest to get your arms in shape, as arm training is relatively simple. It takes a couple of months to strengthen and tone the arm muscles. The main rule here is regularity and persistence!
To have a toned and well-defined arm shape, to begin with, all you need is a pair of dumbbells and 10 minutes a day. We offer you 5 good exercises that will effectively pump all the main muscle groups of the arms! For training, you will need: a pair of 1 kg dumbbells, a couple of meters of space, pleasant music, and 10 minutes!
But first – a warm-up. Warming up should not be ignored before any workout. It helps warm up muscles and joints and prevents injuries. So – perform rotating movements of the wrists in both directions, then in the elbows and shoulder joint. A couple of minutes of active warm-up will be enough.
Arm workout for beginners
- Take the dumbbells, legs shoulder-width apart, bend your arms at the elbows, forming a right angle. On the count of two, lift your arms in the bent state up to shoulder level. This exercise develops shoulder muscles and gives them a beautiful shape. The entire load should be on the shoulders, lifting the dumbbells with their strength. Do 3 sets of 15 repetitions. Rest no more than 20 seconds between sets.
- The second exercise for biceps. Starting position: turn your palms with dumbbells away from yourself, press your elbows to your sides. On the count of two, lift your arms towards yourself, trying to squeeze the biceps as much as possible when lifting, which will significantly enhance the result. The main thing is not to squeeze the dumbbells too tightly in your palms to avoid discomfort. Do 3 sets of 15 repetitions. Rest no more than 20 seconds between sets.
- Now let's thoroughly work on the triceps! Starting position: slightly bend your legs at the knees, lean your torso slightly forward, as shown in the picture. Bend your arms with dumbbells at the elbows. Straighten your back and shoulders, they should not be rounded. Keep your neck relaxed, and tuck in your abdomen. Tense your arms and forcefully extend them back. It's important to only extend your arms at the elbows, while the upper part remains stationary. The exercise is done on the count of two – not quickly. The emphasis in this arm workout is on muscle tension and maximum muscle work. Do 3 sets of 15 repetitions.
- Now push-ups! Chest muscles, upper back, and almost all arm muscles are effectively worked and strengthened. Assume the starting position as shown in the picture: elbows in line with the shoulders, palms forward, back straight, don't arch your lower back, abdomen tight. Push yourself up with your arms, and the whole body follows them by inertia. Do 3 sets of 10 repetitions.
- This exercise helps give the back a superb triangular shape, making your waist appear thinner. It also works the back part of the arms well. From the starting position, as shown in the picture, squeeze your arm, moving it behind your back. Perform 2 sets of 25 repetitions for each arm.
Now relax your arms well, stretch like a cat, stretching the arm muscles. Thanks to these exercises, you will effectively work on your arm muscles, strengthen your chest and back! Good luck!