How to train triceps with dumbbells How to train arms with dumbbells

Summer is coming! The most troubling topics for girls are "Why my arms are always miserable in tank tops! or "I have to use retouching software to make my arms look thinner every time I take a picture. or "What can I do to make my arms less flabby? And so on. This article will recommend a few training movements that can be used at home with dumbbells or water bottles to tighten it and save your miserable arm lines.

Dumbbell bending planks

1. Hold a dumbbell in each hand in a standing position, with the dumbbells facing upwards (finger joints facing the sky) so that the upper arms and forearms are bent at 90 degrees. 2. The starting position is to place the arms parallel to the body, then exhale and move the arms towards the middle of the body (the action is like opening and closing a door), while the upper arms and forearms remain bent at 90 degrees. 3. Then breathe in and move the arm back to the starting position, thus completing a movement.

Dumbbell hammer lift

1. Hold a dumbbell with each hand in a standing position, and place your arms naturally down on both sides of your body (thumbs facing forward). 2. Then fix the upper arm without moving the forearm to move upward, as if a hammer-like action, dumbbell lift height about parallel to the shoulders is good. Then slowly return to the starting position, thus completing a movement.

Triceps flexion and extension

1. Using a standing position with a dumbbell in each hand, lean forward with knees slightly bent back straight, forearms and upper arms are bent at 90 degrees, upper arms close to the body and parallel to the ground. 2. Then the forearms move backwards to lift and play straight. 3. Then slowly return to the starting position, so as to complete a movement.

Standing bent body flying bird

1. Using a standing position with a dumbbell in each hand, lean forward with knees slightly bent and back straight, hands naturally down with fists and eyes facing forward. 2. Then raise the arms parallel to the sides of the body to a height of about the same height as the shoulders, the action operation elbows remain slightly bent to the apex when a slight pause of 1-2 seconds. 3. Then slowly return to the starting position, so as to complete a movement.

Dumbbell hammer side raises

1. Use a standing position to hold a dumbbell in each hand, and place the arms naturally down on both sides of the body (thumbs facing out). 2. Then fix the upper arm not to move the forearm to the sides of the lift, imagine holding a hammer in each hand, the height of the dumbbell lift about parallel to the shoulders is good. 3. Then slowly return to the starting position, so as to complete a movement.

Dumbbell biceps

1. Using a standing position to hold a dumbbell in each hand, arms naturally down in front of the body (thumbs to the sides, palms facing forward). 2. Then the upper arm against the body does not move exhale to lift the forearm up until the wrist against the shoulder height can. 3. Then, inhale and slowly lower the dumbbells back to the starting position, thus completing a movement.

Arm firming circuit training

We will combine the six upper arm training movements into a cycle of exercises, each movement to 20 as a base to do six movements in batches as a group, followed by the choice of dumbbells to do 15 after the weight of the force, because, if too light will not have a significant effect, too heavy you may borrow to other muscle groups to assist the force, which will greatly reduce the effect of training. The training cycle you can start with 2 times a week as a benchmark, if you want to increase can also be to 3 times a week depends on your own willpower.