Impressively developed arms are undoubtedly one of the biggest fitness dreams for most men and women. For this reason, in the gym is almost always a challenge to come to the right to exercise biceps and triceps.
In order to effectively force these attractive muscle growth groups, we show you five simple exercises with regular exercise, your arms must become stronger. Dropped forearms and ulcers fall into the group of the most common problems that many face. Since there are no unsolvable problems when it comes to physical form, and the forearms can be tightened, it is only necessary to bring the muscles in this region to the right of their arms.
In order to tighten the forearm, the triceps muscle should be brought into shape, and as soon as you form the triceps, the sagging skin will align with the arm muscles and reduce the appearance.
Arms can ruin the look of your body, even if you’re pretty skinny. Therefore, it is important to pay attention to them during exercise sessions. For women, exercises to tone the arms with dumbbells will be useful.
These exercises also involve the muscles of the back and abdominals. That is, the entire upper body is worked.
DUMBBELL TRICEPS EXTENSION
- Lie on your back and support yourself with the soles of your feet.
- Keep your arms straight, making a 90-degree angle to the ground, and hold a dumbbell in each hand.
- Raise the dumbbells by keeping your arms straight.
- Do 10 repetitions.
TRICEPS DIPS
- 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.
- Do 10 repetitions.
TRICEPS EXTENSION
- Stand with your legs apart with your feet shoulder-width apart.
- Next, place both hands in front of you and hold a dumbbell at one end (or the handle of the kettlebell).
- Raise your arms above your head and bend your arms while holding the dumbbell or kettlebell behind your head. Feel the pressure exerted on your arms and shoulders.
- Make sure your spine, legs, and knees are in a straight posture.
- Then return to the starting position.
- Perform between 15 and 20 repetitions.
DUMBBELL TRICEPS KICK
- First, hold a barbell or dumbbell in each of your hands ensuring a proper grip.
- When you’re in a standing position, bend your knees making sure your back is absolutely straight and bend at the front.
- The front of the body should be parallel to the ground and the arms should be closer to your sides as a 90-degree posture between the forearm and the upper arm.
- Shoulders should be intact at your sides as you extend your arms to the back and feel the contraction in your triceps and arms.
- Hold the same position for a while and return to the starting point. Make sure you don’t swing your hands.
- Try to do at least 20 repetitions.
