7 effective exercises for women to strengthen the muscles of the arms at home
7 effective exercises for women to strengthen the muscles of the arms at home, because the sagging of the arms is one of the most annoying areas that give an unpopular and embarrassing appearance to women.
Although exercises that use weights are more effective in this area than machines, many women hesitate to use weights in the common misconception that they will gain as big muscles as men if they do some weight-bearing exercises.
In the following report, we will introduce you to a wonderful group of effective exercises to strengthen the muscles of the arms and
reduce arm fat using weights, specifically targeting women who want to exercise at home without the need to register in the gyms.
Do the following effective exercises regularly to get the best results quickly and you will notice a change in the shape of your arms and an increase in strength and fitness.
7 effective exercises to strengthen the muscles of the arms at home
First exercise
Bend both feet on the floor and hold light weights in your hands, and raise them high in the air. In the next movement, lower your hands
and extend them to the sides with the elbow bent on the floor. To increase the difficulty, you can raise and bend the feet in the air and complete the movements in a row.
second exercise
Lie on the sports mat and bend your knees on the floor. Hold the weights in your hands and extend your hands fully towards the
ceiling and bring them close to each other. Then bend them and bring them down towards your head with your elbow facing outward.
The third exercise
First stand up straight and hold the weights in your hands, fully extended to the side of your body.
Lower down and do a squat, get your butt back and lower your body as low as you can.
In the second movement, stand up again and bend your hands towards your shoulders, then raise them and extend them high parallel to your shoulders.
Fourth exercise
First stand sideways, then lower your head toward the floor and turn your buttocks back. Hold the weights in your hands and first extend your arms down next to your feet, then bend your elbows and bring them back behind your back.
Fifth exercise
Stand sideways, lower your head toward the floor, and turn your buttocks back. Hold the weights in your hands and first extend your arms side by side to the bottom, then open them this time to the side and keep your back and head in a straight line.
Sixth exercise
Hold the weights in each hand and stand straight, bend the elbows slightly and raise your hands and extend them to the sides at the level of the shoulders, keep the arms raised and move them towards the top, and then lower them to return to the starting position.
Seventh exercise
Install the chair, sit on it and move forward, so that your hands are on the edge of the chair, lower your body and lift it by loading the weight on your hands, repeat the exercise 30 times a day.