Exercises

I want firm arms!

Je veux des bras fermes !

No question of sitting idly by in the face of sagging skin! To strengthen them, adopt these simple and effective home exercises now.

The lawn mower

Position: right leg slightly bent and on tiptoe, lean on a chair with your left hand and lean forward, keeping your back straight. In your right hand, take a dumbbell and extend your arm at the same level as your left arm.

Movement : the exercise is similar to the starting movement of a lawn mower. Stretch your arm back without the shoulders moving and return to the starting position.

Duration of the sequence: 3 series of 10 movements are recommended. Change arms after each set.

© seraniy

Wrist rotation

Position: bring two dumbbells or, if not, two bottles of water. Sitting or standing, back straight and shoulders free, stretch your arms forward with a weight in each hand.

Movement : be sure to keep your arms straight and if possible, contract them. Rotate your wrists back and forth, alternately. You must feel your muscles working.

Duration of the sequence: this simple exercise can be done daily, five minutes a day.

© Hemant Mehta

At arm’s length

Position: take a carpet and a broom handle bar or a rubber band. Lie on the ground. Bring your legs slightly bent towards the upper body, and cross them, at the ankles. The hands should be parallel to the shoulders. Extend your arms up.

Movement : bring your forearms back to your forehead, flexing them slowly. Then bring them up. Your arms and shoulders stay still.

Duration of the sequence: 2 sets of 15 flexions – extensions are recommended.

© Dmitry Lobanov

Prayer

Position: bring a dumbbell or a bottle of water. Standing, straight, shoulders free, bend your legs slightly. Contract your glutes and tilt your pelvis slightly forward. Hold the dumbbell in both hands and raise your outstretched arms above your head.

Movement : bend your forearms back and return to the starting position. Again, the arms remain still.

Duration of the sequence: 2 sets of 20 flexions – extensions are recommended.

© kurhan

Beautiful biceps

Position: bring a dumbbell or a bottle of water. Sitting, bust slightly forward, spread your legs. The right elbow comes to rest on the inside of the right thigh. The left hand rests on the thigh, to give more stability.

Movement : dumbbell in the right hand, bring the forearm back to shoulder level then return to the starting position.

Duration of the sequence: 2 sets of 20 flexions – extensions are recommended. Change arms after each set.

© Jumlong Choochoui

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