Abdomen, legs and buttocks are the parts of the body that we most often focus our attention on during training. Unfortunately, we people quite often skip the arms or don’t do the correct training for them. As we head into winter, now is the perfect time to start working on them. Below are exercises that will help you train strong and lean arms.
Biceps Curl
This exercise is best done while standing. Grab the weights with your hands, keep the elbows “glued” to the side of your torso and do not let them move away from your body. This exercise effectively is just bending the forearms up and pointing the palms towards the shoulders. This is a perfect exercise to specifically target these muscles. Small dumbbells will work best at the beginning, but over time it is worth increasing their weight. A straight bar will also work well for this exercise.
Reverse push-ups
For the next exercise, it is best to use a stable chair or other support of similar height. Stand with your back to the chair, lean on it with straight arms, and put your legs forward. The exercise involves bending your elbows until they are at an angle of about 90 degrees and slowly lowering your torso. The exercise is quite intense because you are supporting some of your body weight on your forearms.
Pull-ups
The pull-up bar is a great way to train, but it is not a necessarily ideal for complete beginners. You can do this exercise in two variants. The trick is to pull yourself up to the point where your chin is above the bar and then slowly lower your body.
French bench press
The exercise can be performed both sitting and standing. It is to select and appropriate weight before starting. As a rule, always go lighter than you think and work up to a max weight rather than over commit and risk injury. Both a straight barbell and dumbbells held with both hands will work well. The exercise involves raising your arms above your head and making full arm bends. The elbows should be kept up, close to the head, and still.
Properly performed training should involve all muscle groups. That is why the issue of creating the correct training plan is so important. The exercises presented above, woven into your training routine, will certainly help you train strong and slender arms.