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Arm Exercises That Are Quick And Easy For Best Results

Take a look at these arm exercises for girls that are quick and easy and are sure to give you those supermodel arms you’ve been dreaming about.

Every girl is beautiful, but enhancing what you have got is what’s important. We’re sure your arms are just fine, but there’s not wrong in being a little better, right?

Check out these simple exercises:

#1. Bending the arms (For biceps)

How to do:

Stand with your feet shoulder-width apart. Straighten out your back, bend your knees, and tilt your pelvis backward. If you don’t have any weights, you can trade them with bottles of water. Fixate your elbows. Elevate your arms to chest level, and then to face level. Now, slowly lower your arms. Make sure that you exhale while bending your arms, and inhale while straightening them out.

#2. Backward chair push-ups (For triceps)

How to do:

For this, you can either use a chair, a sofa, or a bench. Support your hands against a stable surface located behind you. Bend your knees at a 90-degree angle. Carefully lower your pelvis by bending your elbows. Next, return to the starting position. Inhale while lowering yourself down, and exhale while pushing your body upward.

#3. Bench pushups (For triceps)

How to do:

Put your hands on the bench, shoulder-width apart. Straighten your legs. Tense your abdomen. Lower your upper torso by bending your elbows. Try and keep your body straight. Then return to the starting position. If you’re finding the exercise too difficult, try bending your knees a little. Inhale while lowering yourself down and exhale while pushing your body upward.

#4. Wall pushups (For the serratus anterior (the boxer’s muscle), the front pectoral muscle, and the shoulder girdle muscles)

How to do:

Straighten your arms, and let your palms touch the wall. Keep your feet shoulder-width apart. Stand on your toes. Press yourself against the wall, and bend your elbows. Make sure you keep a straight position. Exhale while pushing yourself away from the wall, and inhale while bringing your torso close to the wall.

#5. Floor pushups (For the shoulder girdle muscles, the hips, and the abdomen)

How to do:

Lie down on a floor mat. Slightly lift your torso off the floor using your hands, elbows bent. Then, bend your knees and lift your legs up, ankles crossed. Push yourself off the floor with your hands. Inhale while lowering yourself back to the floor and exhale while pushing your body upward.

#6. Shadow Boxing (for the shoulder girdle muscles)

How to do:

Stand with your feet shoulder-width apart. Relative to your torso, one foot should be placed in front, the other — behind. Bend your knees slightly. Extend one arm forward while bending the other. Repeatedly alternate the positions of your hands and feet, punching at the air with your fists. If the exercise seems too simple, try shadow boxing while holding small weights in either hand.

Before starting any exercise, spend a few minutes warming up before proceeding to the main exercises. Try to repeat every exercise move 15-20 times (depending on your fitness level).


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