Push-and-stretch Elbow

When we go to the gym we tend to pay more attention to the belly, buttocks and legs. For whatever reason, we completely forget about our arms. And it’s our loss because they also need to stay toned.

We have rounded up 6 effective arm exercises that you can do without a trainer.

Exercises for Beautiful Arms

Arm Circles

Exercises for Beautiful Arms
Exercises for Beautiful Arms

Stand with your feet shoulder-width apart. Extend your arms on either side of your body, parallel to the ground. Clench your hands into fists.

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Begin rotating your arms in rapid clockwise movements. Do 20 arm circles and relax for 15 seconds.

Repeat this exercise 10-15 times.

Scissors

Scissors
Scissors

Stand with your legs wide apart. Extend your arms to the sides and bring them forward. One hand should overlap the other, resembling the letter Х.

Return your arms to the original position. Repeat 20 times. Relax with your arms down for 15 seconds.

Repeat the exercise 10 to 20 times.

Ball

Stand with your feet shoulder-width apart. Extend your arms to your sides so they are parallel to the ground.

Make circles with your arms in a clockwise direction, as if you are stroking a ball. Repeat these movements 20 times. Lower your arms and relax for 10-15 seconds.

Repeat the exercise 8 to 10 times.

Push-and-stretch Elbow

Push-and-stretch Elbow
Push-and-stretch Elbow

Stand with your feet shoulder-width apart. Extend your arms on either side of your body, parallel to the ground. Clench your hands into fists.

Bend your elbows so that your wrists are under your armpits. Return your arms to the original position. Repeat 20 times.

Relax with your arms down for 15 seconds. Repeat the exercise 10-15 times.

Upside-down “Namaste” Exercise

Stand up and raise your arms. Bend your elbows so that your arms are behind your head. Put your palms together.

Move your palms down and raise them to the middle of your head. Repeat these movements 20 times at a rapid pace. Lower your arms and relax for 15 seconds.

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Repeat the exercise 10-15 times.

Push-and-pull Exercise

Slightly bend your knees and lean your body forward. Raise your arms diagonally in front of you. Then bend your elbows. Move your arms as if you are pushing and pulling something.

Do these movements 20 times. Next, stand up straight and rest your arms for 20 seconds.

Repeat 5-10 times.

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