The 6 best exercises to firm and sexy arms

The 6 best exercises to firm and sexy arms

Be firm arm quickly, these six essential exercises.

to begin

What up?
For exercises with dumbbells, use weight of 2 kg to 5 kg (5 lb to 10 lb). Once you can easily do a series of 12 movements result, increase the load.

  reversals
Make one or two series from August to December motions.

Raising arm dumbbell side

 Tones: the anterior deltoids and means
 

A. Stand up with your feet hip-width apart, knees slightly bent. Hold a dumbbell in each hand, let your arms hang at your sides, palms down.
 

B. Keep a slight drop elbows as you raise your arms sideways until the dumbbells are at shoulder height, palms facing the floor.
 

C. Lower your arms and repeat. 

pumps triceps

 Tones: triceps
 

A. Put yourself in a position to pump arms outstretched, knees on the ground and feet in the air. Hands should be under your shoulders, but closer to the body than the usual pumps.
 

B. Tighten your abs and bend your arm, bringing chest toward the floor. Keep upper arms at your side and your back straight. The elbows should be pointing backwards, not outwards.
 

C. Straighten the arm to the starting position, then repeat.

Extension of the arms above the head with dumbbells

A. Stand up with your feet hip-width apart. Hold a dumbbell in each hand.

 B. Mount the arms above the head holding dumbbells vertically. Keep your wrists straight. Bend your elbows to lower the dumbbells to the back of the head. Keep your upper arms close to your head and elbows pointing to the ceiling.

 C. Straighten arms and repeat.

Bicep Curl

Tones: biceps
 

A. Stand up with your feet hip-width apart. Hold a dumbbell in each hand.
 

B. palms up, bend your elbows until the dumbbells touch the shoulders.
 

C. Go down arms and resume. 

Horizontal rower with dumbbells

 Tones: the posterior deltoids

 A. Crouch, by relying on a hand and knees. Keep your back straight. Align your knees under your hips and your right hand under the right shoulder, palm facing inside. Left elbow slightly bent, your left arm to the side (keep the dumbbells to the floor). Your palm should be facing the rear.

 B. Tighten the abdominal muscles, squeeze the shoulder blades, take the dumbbell and lift the left arm until the top is parallel to the ground and the elbow slightly behind you. Your forearm should be vertical and palm facing backward.

 C. Return to the starting position before finishing the series and change hands. 

Exercise bench

Tones: triceps and pectoral muscles.

 
A. On a bench, lie on your back, feet planted firmly on the ground.

 
B. Grasp the bar with both hands.

 
C. Pull the bar down to your chest, then push it away from you. Do at least one series of 12 movements with a heavy load as possible.