Most cardiovascular exercise like running, focusing on the legs, but it is also important to exercise and tone your arms. Free weights or dumbbells, with a resistance when the arm exercises to help you build muscle and spend more energy in a more efficient workout. There are many exercises you can do with dumbbells to work the muscles in your arm.
1.Biceps
Biceps is the front part of the arm. This is the muscle that people stereotyped flex to show how strong they are. The best biceps exercise called loops, and there are several varieties. First, perform a contraction seated curls, sitting on a bench at an angle of 45 degrees. Keep your weight on one side with your arms fully extended and elbows close to your body and curl the weight up, bend your elbows. Lower the weights again, slowly and repeat.
To perform a hammer loop, standing with the weight at your side, palms facing inward toward your body. Curl the weights towards your shoulders keeping your elbows close to sides.
For a loop preacher standing behind a bench inclined at 45 degrees. Hold a dumbbell, extend your arms back so that your arm rests on it. I lift the weight toward your face.
Concentration of a loop, sit on the edge of a bank. Put your feet on the ground. Hold a dumbbell, put your elbow on the inner thigh. I lift the weight toward your face, taking care not to move your body back up.
Triceps
The triceps is on the back of your arm. You can exercise this muscle with triceps extensions general, the French press, triceps and rebates. First of all, to stand and hold a weight in one hand directly over your head, fully extending your arm. Use your other hand to support your elbow. Slowly let your elbow fold, lowering the weight behind your head and then extend your arms to starting position and repeat before switching arms.
Then, a French press, lying on the bench. Hold the weights above your chest, your palms. Bend your elbows to lower the weights down on both sides of the head, pull your hands back and repeat.
For triceps kickback, fit in one hand and one foot on the bench, keep your torso parallel to the floor. Keep the weight of second-hand with his arm raised in parallel with the floor and your elbows bent at right angles. Extend your elbow so that the entire arm is parallel to the floor, then return to starting position and repeat before switching sides.
Back
You can exercise your shoulders seated shoulder press, lateral raises, front raises and reverse flies. For a shoulder press, seated on a bench with your back straight. Keeping weight on the head, then slowly lower your shoulders until your arms form an angle of 90 degrees. Raise and repeat.
You can do a lateral raise, Stand with your knees shoulder width apart, slightly bent, holding weights at your sides. Raise the weights until they are parallel to the floor, bending your elbows slightly. Lower and repeat. If you increase the front, being in the same position, the palms of your body. Lift the weights directly in front instead of side.
During the flight direction, sit on a bench with your feet on the ground, then bend the chest above your thighs. Keep the weight close to your feet, then raise the arms until they are parallel to the floor.
General and small muscle exercises
Many exercises work the muscles of multiple arms. Lying on your back or at an angle of 45 degrees, you can press several muscles to push the weight of your chest, or you can fly by holding the weights above your head and lower them on both sides. Lying or kneeling on a bench, you can make the lines of a rowing motion with a weight, down to the ground and pulling back. To exercise your trapezius - a muscle that extends from the neck to the shoulder and back - and not heavy shrugs and weightlifting to his chin, leaving your elbows hang in there and keep weight up "near your body. For the formation of the forearm, keeping the weight off you and flex your wrists, alternating with palms up and down.
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| Women Exercises |
1.Biceps
Biceps is the front part of the arm. This is the muscle that people stereotyped flex to show how strong they are. The best biceps exercise called loops, and there are several varieties. First, perform a contraction seated curls, sitting on a bench at an angle of 45 degrees. Keep your weight on one side with your arms fully extended and elbows close to your body and curl the weight up, bend your elbows. Lower the weights again, slowly and repeat.
To perform a hammer loop, standing with the weight at your side, palms facing inward toward your body. Curl the weights towards your shoulders keeping your elbows close to sides.
For a loop preacher standing behind a bench inclined at 45 degrees. Hold a dumbbell, extend your arms back so that your arm rests on it. I lift the weight toward your face.
Concentration of a loop, sit on the edge of a bank. Put your feet on the ground. Hold a dumbbell, put your elbow on the inner thigh. I lift the weight toward your face, taking care not to move your body back up.
Triceps
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| Women Exercises |
Then, a French press, lying on the bench. Hold the weights above your chest, your palms. Bend your elbows to lower the weights down on both sides of the head, pull your hands back and repeat.
For triceps kickback, fit in one hand and one foot on the bench, keep your torso parallel to the floor. Keep the weight of second-hand with his arm raised in parallel with the floor and your elbows bent at right angles. Extend your elbow so that the entire arm is parallel to the floor, then return to starting position and repeat before switching sides.
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| Women Exercises |
You can exercise your shoulders seated shoulder press, lateral raises, front raises and reverse flies. For a shoulder press, seated on a bench with your back straight. Keeping weight on the head, then slowly lower your shoulders until your arms form an angle of 90 degrees. Raise and repeat.
You can do a lateral raise, Stand with your knees shoulder width apart, slightly bent, holding weights at your sides. Raise the weights until they are parallel to the floor, bending your elbows slightly. Lower and repeat. If you increase the front, being in the same position, the palms of your body. Lift the weights directly in front instead of side.
During the flight direction, sit on a bench with your feet on the ground, then bend the chest above your thighs. Keep the weight close to your feet, then raise the arms until they are parallel to the floor.
General and small muscle exercises
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| Women Exercises |
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