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Fast, intense and effective: work your arms in 5 minutes

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Fast, intense and effective: work your arms in 5 minutes
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Tonify your arms with our five-stroke plan in five minutes. Do the next few exercises for one minute each – all you need to start is a yoga mat or bench and two or three kilogram weights.

Fast, intense and effective: work your arms in 5 minutes

1. Dumbbell standing oar

    • Lean forward and flex both knees, remembering to hold your back straight.
    • Extend your arms so that they are straight. Lift the weights face up to chest height, squeezing the shoulders so they stay as close together as you can. Be sure to hold your elbows facing up and not arch your back.
    • Slowly lower the weights to the initial situation to fill a reiteration.
    • Make as many reiterations as you can in a minute.

2. Shoulder Press

Fast, intense and effective: work your arms in 5 minutes

    • Start with feet apart at hip width and hold weights with palms face down. Lift weights to shoulder height, palms facing forward and elbows bent at a ninety-degree angle.
    • Raise your arms until your elbows are outstretched, moving the weights until they practically touch your head.
    • Gradually return to the starting situation with the elbows at a ninety-degree angle.
    • Make as many reiterations as you can in a minute.

3. Triceps Extension

    • Take the weights and start lying on your back.
    • With a weight on each and every hand, raise your arms above your chest, making sure your elbows are straight, but not blocked.
    • Slowly lower both arms face your head by bending your elbows at a ninety-degree angle, until the weights touch the bench or mattress. Try to lower the weights on each side of your head, with your elbows bent, and press your head against your face.
    • Raise your arms and bring them face back to the initial situation. This is a reiteration.
    • Make as many reiterations as you can in a minute.

4. Diamond Flexions

Fast, intense and effective: work your arms in 5 minutes

    • Start in the ironing situation with your hands under your shoulders and your body in a straight line, move your feet away from you until they are the width of your shoulders to assist you in sustaining your balance throughout the exercise. If you can’t exercise like this, help yourself by supporting your knees on the floor.
    • Place hands together just under the breastbone, with index fingertips and thumb touching. The fingers should form a diamond or triangle.
    • When vacuuming, bend your elbows to the sides and lower your chest to the floor. Then exhale to straighten your arms. This is a flexion.
    • Make as many reiterations as you can in a minute.

5. Can looking down with elbows supported

    • Start with your hands and knees. The wrists should be under the shoulders and the knees under the hips.
    • Inhale as your feet are under your heels. Then exhale as you lift your hips, so that you can take the situation from can face down. Remember that it is a Yoga posture, so you must respect the breath at all times.
    • Separate your fingers from your hands and place your forearms on the mat. Make sure you create a straight line between the elbows and middle fingers.
    • Try to stretch your legs as far as you can. The heels should be slightly more open than the toes, so that the outer edges of the feet are parallel to the outer edges of the mat.
    • Relax your head between your arms, and direct your gaze through your legs or face your navel. Maintain this situation for 5 breaths before returning to the canine situation face down.
    • Take certain breaths to rest on your stomach and then return to exercise.

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