Many women face the problem of “soft” hands, especially if they do not engage in physical activity for a long time. The muscles are loose, the skin is beginning to sag, and fat has obviously already accumulated on the inside of the upper arm.
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You will find 5 exercises that will help you strengthen your arms.
1. TRICEPS CURLS
For this exercise, also known as triceps dips, all you need is a chair, bench, couch, or step and you’re good to go. Make sure to keep your butt and lower back close to the chair (or whatever object you’re using) to maximize the benefits of this exercise.
Perform 10 repetitions of 3 sets.
2. DIAMOND PUSH-UPS
You have to start this exercise in a push-up position and then bring your index fingers and thumb together, forming a triangle under your chest. Next, bend your elbows and lower your torso as close to the ground as possible. Then push with the palms of your hands to straighten your arms.
Make 10 repetitions of 3 sets.
3. Diamond push-ups on knees
You have to start this exercise in a push-up position and then bring your index fingers and thumb together, forming a triangle under your chest. Next, raise your feet supporting yourself only with your knees. Continue bending your elbows and lowering your torso as close to the ground as possible. Then push with the palms of your hands to straighten your arms.
Complete a total of 10 repetitions of 3 sets.
4. HIGH PUSH-UPS
Start in a high plank with your hands resting on a low box, bench, step, or couch. Keeping his elbows close to his torso, he bends his arms and lowers his chest until he reaches the top of the box. Make sure to keep your core engaged and spine straight. Then push with the palms of your hands to straighten your arms.
Do it for 10 repetitions of 3 sets.
5. BICEP CURLS
Stand with your feet shoulder-width apart and hold a dumbbell in both hands. The weight should be a minimum of 1 kg or more depending on your strength. Hold the dumbbell with your thumb and fingers wrapped in a good grip, with your wrist and arms facing out. Next, lift both dumbbells hard, bend your elbow toward your shoulders, and feel the pressure in your triceps and the backs of your arms and then return to the starting position.
Make 3 sets of 10 repetitions.
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