Oversized sweaters will help you hide your hands now, but in the summer you will have to wear revealing clothes. The good news is that you still have plenty of time to prepare your hands for short sleeves. You don’t need any special equipment.
To get your hands in shape for winter, an effective exercises to lose arm fat fast in just 10 minutes a day are all you need to do at home. Stop making excuses for yourself. These exercises for strong and toned arms are simple and interesting. They won’t take long and will help other parts of your body.
These exercises are easy to do and the benefits are obvious. Let’s get started!
Yoga is not just a fad. It has tangible health benefits, and some poses help keep the body in shape. Cobra is an easy pose that can even be done at work if you have a mat. You need to lie on your stomach, place your palms on your chest, lift your torso, pull your shoulder blades back and stay in this position as long as you can. Watch your breathing. Combined with breathing techniques, Cobra will help you relax and clear your mind.
2. LIFTING DUMBBELLS FOR BICEPS
If you want your arms to be lean yet chiseled, you need to incorporate strength exercises that keep your biceps toned. Stand with your feet shoulder-width apart, grasp a 2kg dumbbell in each hand and raise them to shoulder height, keeping your elbows bent. 10-15 repetitions per day are enough to achieve the goal.
3. PLANK ON THE FOREARMS
It will take a lot of effort to strengthen the muscles, but then the plank will become your favorite exercise.
To be honest, this is a rather difficult exercise. The reason is in weak hands. It will take a lot of effort to strengthen the muscles, but then the plank will become your favorite exercise. In addition to its beneficial effect on the hands, the plank strengthens the entire body and strengthens the bones of the wrists and forearms. Get into a push-up position with only your forearms and toes touching the floor. Maintain this position for at least 20 seconds, working up to a minute.
4. CHAIR SQUATS
If you spend a lot of time in the office and at home you no longer have the energy to exercise, use an office chair with the benefit of your hands. You can do these squats during lunch or as a short break from work . You will not only be distracted and relaxed, but also train your hands.
5. CHAIR PUSH-UPS
You will strengthen the core, remove fat from the arms and build muscle at the same time.
Chairs are not just for sitting. Another exercise that you can do in the office between work is push-ups from the chair. They are easier to perform than regular push-ups, and they are even more effective. You will strengthen the core, remove fat from the arms and build muscle at the same time. One simple exercise, but so many benefits. Wonderful!
6. STRAIGHTENING THE ARMS BACK
This is a great exercise for biceps and triceps. Stand with your legs wide apart. Take a dumbbell, lean forward, keeping your arm slightly bent at the elbow, and begin to straighten it back. Then do the same with the other hand. With the correct and regular performance of this exercise, it will take you only a month to say goodbye to arm fat .
7. LIFTING ARMS WITH DUMBBELLS
You can do this exercise at home, in the office, or even while jogging in the park.
This exercise is familiar to us from childhood. If there are no dumbbells, it can even be performed with books. Although these arm raises look too simple, they bring great results. You can do this exercise at home, in the office, or even while jogging in the park. All you need is dumbbells and a good mood. Raise your arms by bending them at the elbow 90 degrees. Then straighten your elbows and raise your arms above your head. Lower your arms and repeat all over again. That’s all.
8. PUSH-UPS ON THE GYM BALL
Push-ups with a gymnastic ball can be done in different ways. You can choose any – they are all effective for the hands. Doing these exercises daily will help shape your arms and shoulders, as well as strengthen your body and legs. Do the exercise slowly at first to learn how to maintain balance. If the task seems overwhelming to you, first strengthen weak muscles with other exercises.
Now you know the best exercises for beautiful arms. What are you waiting for? Start doing them right now. Within a month you will get rid of arm fat and tighten your body if you do the exercises regularly.