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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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Tone your arms with our five-movement plan in five minutes. Do the next exercises over a minute each – all you need to start is a yoga mat or bench and a couple of two or three kilogram weights.

1. Standing oar with dumbbells

    • Lean forward and bend 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 your shoulders so that they are as close together as possible. Be sure to hold your elbows facing up and not arch your back.
    • Slowly lower the weights to the initial situation to fill a repetition.
    • Do as many reiterations as you can in a minute.

2. Shoulder Press

    • Start with your feet apart at the width of your hips and hold the weights with your palms facing down. Lift the weights to shoulder height, with palms facing forward and elbows bent at a 90-degree angle.
    • Raise your arms until your elbows are extended, moving the weights until they practically touch your head.
    • Slowly return to the starting position with your elbows at a 90-degree angle.
    • Do as many reiterations as you can in a minute.

3. Triceps extension

    • Grab the weights and start by lying on your back.
    • With a weight in each and every hand, raise your arms above your chest, making sure your elbows are straight, but not blocked.
    • Slowly lower both arms facing your head and bend your elbows at a 90-degree angle until the weights touch the bench or mat. Try to lower the weights on each side of your head, with your elbows bent and press your head against your head.
    • Raise your arms and bring them face back to the starting position. This is a reiteration.
    • Do as many reiterations as you can in a minute.
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4. Diamond bending

    • Start in the ironing situation with your hands under your shoulders and body in a straight line, move your feet away until they are shoulder width to assist you in holding your balance throughout the exercise. If you can’t do the exercise this way, help yourself by resting your knees on the floor.
    • Place your hands together just under your breastbone, with your 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 breathe out to straighten your arms. This is a push-up.
    • Do as many reiterations as you can in a minute.

5. Can looking down with his elbows resting on his head

    • 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 breathe out as you lift your hips, so that you catch the canine situation upside down. Remember that it is a Yoga posture, so you must respect your breathing at all times.
    • Separate your fingers from your hands and place your forearms on the mat. Make sure you create a straight line between your elbows and your middle fingers.
    • Try to stretch your legs as much as you can. The heels should be slightly wider than the toes, so that the outer edges of the feet are parallel to the outer edges of the mat.
    • Relax your head in your arms, and direct your gaze through your legs or face your navel. Maintain this situation over 5 breaths already before returning to the upside down situation.
    • Take certain breaths to rest in the canine upside down and then return to exercise.
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