Putting on a summer T-shirt or an open evening dress, many women suddenly realize that, while doing fitness, they devoted time to their hips, waist, legs, but they forgot about their arms. You can follow your hands and keep them in shape at home with a few simple exercises.

The proposed complex will help eliminate flabbiness, improve the shape and relief of the hands.
Start with a short warm-up. Rotate your hands for two to three minutes, then do the “scissors” exercise – alternately raise your arms above your head, then bend your elbows several times and spread them apart.

The main set of exercises

Take dumbbells weighing 1 or 1.5 kilograms each. Raise your arms to the sides to shoulder level. Do it at a slow pace. At the highest point, linger for a few seconds, and also slowly lower your hands down. Repeat the exercise 12 times. This exercise contributes to the formation of a beautiful line of the shoulders.

Grab the dumbbells and lower your arms down along your body, palms facing out. Begin to do slow bending of the arms at the elbows. Try to do the bending as diligently as possible. Do 12 times. This exercise targets the biceps.

Take dumbbells, stand up straight and lean forward a little. Bend your arms at the elbows and take them back a little. At a slow pace, straighten your arms with dumbbells back. If you do the exercise correctly, you will feel tension in the back of your forearm. Repeat 12 times. This exercise is designed to work out the triceps – the most “difficult” part of the arms, besides, the triceps lose their elasticity and shape faster than other muscles. Treat the exercise carefully and properly work out this problem area.

Take dumbbells, raise your right hand above your head and bend at the elbow. Then, from this position, straighten your arm 12 times. Do the same with your left hand. This exercise also targets the triceps.

From a lying position, lean on your hands and start doing push-ups. Do the exercise at a slow pace, and hold the bottom point for a couple of seconds. Push-ups will not only strengthen the arms, but also tighten the pectoral muscles. Do two sets of 16 pushups.

Stretching

Raise your right hand up, bend it at the elbow, then throw it behind your back. With your left hand, lightly press on the elbow of your right hand and hold this tension for five seconds. change hand.

Take a chair with a back, sit up straight, put your hands behind the back of the chair. Holding on with your hands, tilt your body forward as far as possible and stay in this position for 10-15 seconds.

These exercises are well suited for women. Train two or three times a week and your arms will be beautiful and toned.