Abs Workout

Arm strengthening exercises

The accumulation of fat in the arms area causes many problems, as it causes sagging, poor general appearance and weakness of the arm muscles, so it is important to maintain the integrity of the arm muscles, strengthen and build them in a proper way, and one of the ways to strengthen them is to eat healthy food, and one of the best effective methods is to do some simple exercises that It can be done at home and using simple tools, and to learn about these exercises, you can continue reading this article to learn ways to do them and the pictures shown.

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Arm strengthening exercises

Exercises to strengthen and build arm muscles 5

  1. The focus exercise:
    Steps:
  2. In this exercise, we only need to use small dumbbells.
  3. All you need to do is sit on the edge of the chair with your feet open at a 90-degree angle.
  4. Slightly bending forward with one hand resting on the opposite foot.
  5. Grab one of the dumbbells with the other hand and bring it down.
  6. Raise the dumbbell to the side of the body from the inside so that the arm is at a right angle.
  7. Lower the arm down.
  8. Repeat this exercise 30 times with each arm daily.

Exercises to strengthen and build arm muscles 2

  1. The twisting exercise: The
    steps:
  2. Sit on the ground, with both feet bent at a right angle.
  3. Hold one dumbbell with both hands at both ends, and pull it forward well.
  4. Take a deep breath and move both arms to the right side while keeping the entire body still.
  5. Return to the starting point while exiting the breath calmly.
  6. Repeat the same steps with the left side.
  7. Repeat these steps 30 times a day, and maybe when you start doing it you will feel tired, but with repeating it you will feel accustomed to it.

Exercises to strengthen and build arm muscles 3

  1. One arm roll exercise: The
    steps:
  2. Stand up straight, and then put your left foot back while keeping it straight and so that the right foot is at a right angle.
  3. Focus your right arm on your right foot, and hold the dumbbells with your left arm while pointing it down and leaving your arm straight.
  4. Take a deep breath and start pulling your arm up until it is at a right angle and maintain this position for 30 seconds, and then return it to the first position.
  5. Repeat these steps 10 times, then switch between feet and arms, and repeat it 10 times daily.
    Note: This exercise in addition to strengthening the muscles of the arms, it also strengthens the muscles of the feet and thighs and works on tightening them.

Exercises to strengthen and build arm muscles 4

  1. The Spider Exercise: The
    Steps:
  2. Lie on the ground with your face facing the ground, with your body raised on your arms and keep straight and resting on the tips of your toes.
  3. Take a deep breath, and begin to lower your body down by relying on the soles of your feet and move one of your feet forward as shown in the picture.
  4. Maintain this position for 10 seconds and then return to the first position.
  5. Repeat this exercise 10 times daily.
    Note: This exercise in addition to strengthening the muscles of the arms, it also strengthens the muscles of the feet and thighs and works on tightening them.

Exercises to strengthen and build arm muscles 6

  1. Side Balance Exercise:
    Steps:
  2. In this exercise you will need to do it behind a wall in order to lean on it.
  3. Stand on one foot and rest on one hand while raising the other foot so that it is in an upright position in the air
  4. Take a deep breath and start to raise your other arm to the top with your other foot stretched and straightened and maintain this position for 10 seconds.
  5. Return to the first position with a deep breath.
  6. Repeat this exercise 10 times.
  7. Switch with the other arm and reverse the situation and repeat 10 times as well.
    Note: This exercise in addition to strengthening the muscles of the arms, it also strengthens the muscles of the feet and thighs and works on tightening them.

Exercises to strengthen and build arm muscles 1

  1. Ascending and descending exercise:
    Steps:
  2. Stand up straight and normal, and raise the arms up.
  3. Lower the body and sit down in a squatting session, with the arms down until the feet touch the feet.
  4. Return to the initial position and repeat this exercise 30 times a day.
    Note: This exercise in addition to strengthening the muscles of the arms, it also strengthens the muscles of the feet and thighs and works on tightening them.

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