Many girls and women face the problem of “soft” hands, especially if they are not physically active for a long time. The muscles are loose, the skin begins to hang, and the fat is obviously already accumulated on the inside of the upper arm.
How to get rid of the most efficient way of such “flabby” hands?
We recommend 5-minute exercises that should be performed daily. 5 minutes of the day are not many, right? And the results are guaranteed, with a continuous repetition of hands-on exercises over the next two to three months. Exercises are designed to be performed at home, without the use of special fitness requisites all you need is a set of dumbbells.
If you belong to a group of people who are busy and you do not have much time for recreation, then these 5 toning exercises are ideal for you. You can do it every day because you do not need extra equipment, but only 5 minutes are enough. Each exercise lasts 60 seconds, and the training consists of 5 exercises.
How it works:
You need to do 1 set of each exercise back to back, with little to no rest between moves and the complete circuit should take about five minutes, but you can repeat 1 or 2 more times if your schedule allows. All you’ll need: A set of dumbbells (3 to 15 pounds, depending on level) and a mat (optional).
So, all you need to do is to grab a set of dumbbells and get sleek, toned arms and shoulders with these easy but effective exercises.
1. Overhead Press
You need to do 20 reps.
First, you need to stand with feet wide, knees soft, and then holding dumbbells with arms in a goal post position and you need your elbows to be open to sides at shoulder level. Next you need to brace abs into the spine. And then to extend arms straight overhead and slowly lower elbows to return to start.
2. Triceps Chop
You need to do 20 reps.
You need to stand with feet wide, knees soft, and then holding dumbbells with both hands in front of hips and next engage abs and bring arms overhead. Then stopping with arms slightly in front of the head. Next, you need to bend elbows and lower weights behind head all the way down to shoulders and then avoid letting elbows open out to the side and relax neck and then extend arms back up and then chop arms down toward hips. Then you need to immediately raise arms back overhead to return to start. And then you need to use abdominal muscles to keep torso steady as arms raise and lower.
3. INVERTED CURL TO FRONT PRESS
You need to do 20 reps.
To do exercise first you need to stand with feet hip width, holding dumbbells in front of thighs, palms facing in and then to bend elbows by sides and curl weights up. Next you need to rotate so that with palms face the floor as you extend arms straight out in front of shoulders and then to bend elbows back in by sides and lower to start.
4. REAR FLY TO PRESS BACK
You need to do 10 reps. per side
You need to begin in a split stance with right foot forward, right knee bent and left leg straight, holding dumbbells and then keeping spine naturally straight, hinge forward from hips about 45 degrees, arms reaching down to the floor and remember palms should face thighs. Then you need to raise arms to sides of shoulders. Next you need to squeeze shoulder blades down and together during the movement and then at the ends of the weights should face up and also slowly lower arms. And then you need to press arms back by hips, with palms still facing up and to ower arms and then that’s one rep.
5. DIAMOND-LEG PUSHUPS
You need to do 20 reps.
First, you need to start in a modified pushup position and that’s with knees turned out to the sides, feet pressed together, and hands shoulder width and then you need to brace abs in tight. And then keeping spine naturally straight, you need to bend elbows in by sides and then lower torso to the floor, stopping a few inches above the ground and quickly press back up. You need to try up to 20 reps in a row, resting when necessary to maintain good form.
