8 exercises for firming the arms, i.e. a way to “butterflies”

The arms lacking firmness do not look good. The sagging part called “butterflies” is one of the main complexes of people who do not pay attention to exercises that strengthen the muscles of this part of the body. The shoulders should look feminine – they should be sculpted and firmed, but not exaggerated with the so-called building mass (unless you’re a bodybuilder).

The shoulder muscle group includes, but is not limited to, the brachial, brachial-radial, biceps (triceps), triceps (triceps) and deltoid muscles. To sculpt your arm muscles, focus on the structures listed above. In the vast majority of body shaping workouts made available on the Internet, shoulder muscles are somewhat neglected. Shoulder firming exercises should be part of a typical workout. Just spend about 10-15 minutes on them. However, if the problem area is only your arms, you can devote the whole training to them (about 30 minutes). You should keep one day break between each workout so that your muscles can regenerate.

Exercise # 1

Breathing deeply, take the starting position you take by doing push-ups. Keep your body in a straight line while maintaining balance. Breathe out and lower your bodies so that your elbows are in close proximity to your ribs – lower your body as low as possible. Make sure your shoulder blades are joined together and your whole body is in a straight line. Pin your stomach, arms, legs and buttocks – waist trainer UK

Raise your right foot above the floor and hold for 5 seconds. Then lower your right foot and move it to the side. Return to the starting position and do the same exercise on the left. Start with two repetitions on each side and gradually increase the number of repetitions to four.

Exercise No. 2

Hold the fitness ball with your back to the wall without leaning too hard on it. Spacing your feet hip width apart. During the exercise, you turn your arms back and down. You need a dumbbell to make it. Hold one weight in each hand. The palms should be pointing towards the legs and the arms lowered to the sides. When squatting, moving the ball with your body, raise your arms forward and turn your palms so that they point to your shoulders. Then pull the weights steadily to your shoulders, breathing deeply. Perform from 3 to 5 sets of 10 reps.

Exercise No. 3

Sit on a chair and spread your legs wide apart, bending them at the knees. Grasp the weight with your right hand and put your right elbow on the inside of your right thigh. Your right hand should fall freely towards the floor. The inner thigh will support the upper arm and help isolate the biceps movement from other muscles. Tighten your stomach muscles and straighten your back. Slowly move the weight towards your chest and then lower it back to the starting position. Do 10 reps on each shoulder. Make a total of 3-5 series per side.

Exercise No. 4

Start with the position you take during push-ups, then bring your hands together on the floor so that your fingers form a triangle. Lower the position to be closer to the ground, but not to lie on it. The elbows should go wide apart and the chest should fall towards the palm of the hand. Tighten your abdominal muscles and buttocks as you leave the body, then return to the starting position. Start with three sets of five reps, gradually increasing the number of sets and reps to 3-4 sets of 10 reps.

Rest your hands and knees on the ground, and then hold the weight in your right hand. The head and torso should form a single line, and a right angle should be formed between the thighs and the torso. Slowly, straighten your right bicep by pulling your right forearm back. The arm should be straight and kept parallel to the floor. Slowly move your arm to your shoulder, bending your elbow. Perform 10 reps on each side. There should be 3-5 series on each page.
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