Easy exercises to lose weight on your arms. Exercises for losing weight on arms and shoulders for women with and without dumbbells, with photos and videos. What exercises for arms to make them lose weight?

A tale about how to combine the most effective exercises for losing weight in your arms at home into a single complex? Which ones are best to do? Complete information about arm exercises at home for you! Go!

Hello friends! In the pursuit of a beautiful body, the upper shoulder girdle is often lost sight of. However, for a complete look, it is necessary to pay sufficient attention to all major muscle groups. Today you will get acquainted with the basic principles of pumping your arms, rules during the training process, and secrets for achieving maximum efficiency.

Laws of your training

First of all, you need to clearly formulate your goal. After all, laziness can destroy all the results obtained. Don't expect that one and a half exercises a week will be enough to tighten the muscles in the arms. The minimum number of classes must be at least 3 times. This is the optimal amount to give the fibers the necessary time to recover.

Duration

Your exercises for losing weight on your arms will last approximately 40 minutes. The program for quickly losing arm weight will be based on the principle of gradually increasing the load. You should concentrate as much as possible on performing all the exercises. If you are constantly distracted during the process, then removing problem areas will take years. Each bending or extension of the arm must be done consciously with maximum concentration.

Gymnastics

Don't forget to warm up! Exercises in the gym or at home should follow the same rules. Otherwise, you will experience a lot of “pleasant” sensations or get injured incompatible with future training. Before you zealously swing your limbs, take the trouble to get the blood pumping. So:

Stretch your hands and fingers with rotational movements;
rotate your arms at the elbow several times, tone your shoulders;
Simulate exercises without weights for a few minutes.

Form and accessories

You will need additional equipment to lose weight on your arms. It can be purchased at a sports store. You should pay attention to collapsible models that will allow you to increase the load.

Sports uniform is the key to your safety! No robes or soft slippers. Firstly, they deprive you of the necessary attitude. Secondly, they look very awkward and interfere with normal movement.

Exercises for losing weight in arms: the best training

To achieve a certain result, you need to regularly train your body. Achieving the goal occurs in two stages:

removing sagging in the hands;
strengthening muscle fibers.

All the exercises presented can be easily combined into a single program, performed with or without dumbbells. For a better understanding of the correct technique, do not be too lazy to additionally look at the photos with pictures. If it is difficult to create a single program on your own, then for women, video lessons with Anita Lutsenko are an excursion into the world of real sports.

Triceps

As a rule, the absence of any load is immediately reflected in this area of the arm. The skin begins to sag unsightly, and a problem area appears. Therefore, there is no need to be lazy; after the first lesson you will feel an unprecedented tone. You need:

place a stool in front of you, preferably a stable one;
turn your back to him and lean on your hands;
straighten your legs forward and smoothly lower yourself down using only your hands;
The deeper you go, the more the triceps are involved in the work.

No equipment, menacing trainer or exercise machine! The exercise is done on any stable surface at home. For the first time, 4 sets of 10 times will be enough for you. If you can’t do as much, do as much as your hands allow.

Take dumbbells or water bottles in your hands; you can even do the exercise with your favorite cat, if there is enough weight in it. Stand and repeat:

place one knee on a stable surface and bend over so that your torso is parallel to the floor;

bend your arm at the elbow and move it behind your back;

now straighten it slowly to feel how the triceps work.

Lack of physical activity in a person's life turns any part of the body into an unappetizing piece of meat. To draw all the beautiful lines and remove excess subcutaneous fat, you need to pay attention to the main muscle groups. For beautiful biceps you need:

pull the protruding parts of the body into yourself (buttocks and tummy);

take additional weight with your palms facing up;

Raise your arms to your chest so that only your biceps are working.

Repeat 4 sets with a 1 minute break. Choose your weight wisely! If you damage your ligaments in the first lesson, you will no longer be able to continue training.

Push-ups and variations

Many people think that achieving good results at home is a myth. Now try doing more than 10 push-ups and you will realize how wrong you were. Thanks to this simple exercise without dumbbells, the entire upper shoulder girdle is pumped: forearms, shoulders, triceps and even the chest. To do this you need:

take a lying position and straighten your back;

slowly lower to the bottom point, and then return the body to its original position;

if it’s difficult on straight legs, start with your knees.

A variation of the classic exercise for losing weight on arms is called the “diamond” because of the unusual position of the arms. How to do?

hands must be placed so that the thumbs and middle fingers touch, forming a triangle;

perform 10 full push-ups.

Four classic approaches of 10-15 times will allow you to bring the skin on your hands and tissues back to normal.

Plank

When you no longer have the strength to do push-ups, you can use a secret weapon! The plank is a good exercise that will allow you to “finish off” your arms and engage your legs and abs. The more energy you spend, the faster you will lose weight. Therefore, get into a push-up position and hold it for half a minute. The main thing is to watch your butt; it should not sag or stick out to the top.

Dynamic exercises for losing weight on your arms

In order to speed up the process of burning fat deposits, it is necessary to increase the amount of energy consumed. In addition to classic exercises for losing weight in your arms, there are such active combinations of movements.

Variation No. 1

The human body quickly gets used to any physical activity. After just a few sessions, it may feel like you need extra weight. To surprise your muscles, you can use a useful dynamic exercise:

take light dumbbells in your hands and stand straight;

lift the dumbbells with your palms up, feeling the work of your biceps;

You should perform the maximum number of repetitions in 1 minute.

You need to do at least 5 approaches with a break of 30 seconds. You will feel your hands filling up and warming up. This will tone the skin and remove sagging.

Variation No. 2

With the help of a jump rope, almost every part of the body is included in the work. Hands are directly involved in the rotation process. There are special weighted jump ropes that allow you to train your hands and forearms. It is useful to do this exercise at the beginning of your program to fully warm up the muscle fibers and prepare your arms for more complex exercises.

The optimal time for working with a jump rope for a beginner is 10 minutes. It is important to keep your hands tense during the process.

Variation No. 3

One of the most difficult combinations is the plank plus push-ups. Constant tension in your hands allows you to work the entire surface. The sequence of movements is simple:

you need to be in the plank for 10 seconds;

perform 10 push-ups from the floor without a break;

Perfect shapes without much difficulty - this is the dream of every girl! For the sake of a slender waist and elastic buttocks, many are ready to make any sacrifice.

But the problem area is not always the stomach and thighs. Some women experience a complex due to the fullness of their arms and shoulders.

After all, volume in these parts of the body adorns a man more. Of course, you can choose clothes that hide such shortcomings, but this is not the best solution to the problem.

Becoming graceful and not ashamed of your full arms is a completely achievable desire.

We have prepared special exercises for losing weight on your arms - try training at home.

Where to begin

To make your idea come true, you need to approach the matter thoroughly. Be patient and tune in to a positive outcome!

Diligently carry out sports activities indoors or outdoors for about 3 - 4 months (2 times a week). And your arms will definitely lose weight, and your skin will become flexible and toned.

Any physical activity should begin with light exercise. Untrained muscles will gradually warm up, and during active training you can avoid damage.

During each session, remember to breathe. Keep it level.

Make sure that you exhale forcefully.

Warm-up exercises	Description	How many times do you need to do it?
For the neck and connecting muscles of the shoulder girdle	Stand up straight. Place your hands as you feel comfortable. Make horizontal shifts with your head, first to the right, then to the left, forward and backward.	10 times (total 40)
For shoulder joints	The body position is the same. Perform simultaneous rotation of your shoulders in a circle forward and backward.	20 times
For hands	Initial position. Hold your hands straight in front of you, clasp your fingers. Make rotational movements only with your fists, alternately in different directions.	20 times
For biceps and deltoid muscles (shoulder)	Stay in the same position. Bend your arms at the elbow joint and place them near your chest. Make two jerks toward your back, squeezing your shoulder blades, then repeat the same movements, only with your arms straight.	20 times
Mill	Take a comfortable stance with your feet slightly wider than shoulder-width apart. Lean forward. One hand is down, the other is up. Perform swings with straightened arms, touching your toes alternately.	30 times

At the end of the warm-up, a short jog in a circle or in place would be appropriate, then take a break. Breathe slowly, deeply, raising your arms and following them with your whole body.

The preparation is over, your body is warmed up and prepared for serious exercise.

Effective exercises for losing weight on arms and shoulders without dumbbells

Simple, at first glance, exercises will help you smoothly transition from warming up to serious loads. They promote muscle stretching, which is important in the process of losing weight and tightening your arms.

These effective movements must be done with constant tension and without rushing.

In addition, the well-known push-ups, which can be performed in different ways, are very effective:

If you are confident in your abilities, then do 10 - 15 push-ups from the floor or support (bench, table) with full load on your arms. Take a break and do one more set.
Keep your back straight, bend your arms at right angles. Your palms should be under your chest.
An easier option for beginners: get down on your knees and transfer the weight of your torso to your hands.
Perform 20 push-ups in two sets.

A set of sports exercises with equipment (dumbbells)

In order for your arms to lose weight quickly, you need to actively train the main muscles where fat is usually stored. These are the biceps, triceps and deltoids, located in the front, back and upper part of the arm.

Combine warm-up stretching exercises with additional work. Take two dumbbells of the same weight (light) and get started.

Each exercise needs to be done 20 - 25 times.

In a standing position, extend your arms in front of you, then smoothly send them behind your head without bending and return to the starting position.
Stand with your knees slightly bent and your back straight. Raise the dumbbells up through your sides. At the same time, tilt your torso slightly forward.
This exercise can be done while sitting. Take turns pressing the dumbbells to your chest, bending your arms at the elbow joint. Keep the pace, it should be fast enough.
Stand up straight, lower your arms, and connect the dumbbells to each other. Slowly lift the weight to your chin. Try to tense your shoulders at this time.
For the next lesson you need to lie on the floor. Place your arms at your sides, straighten them toward the ceiling, and cross them.

Relaxation after training

It’s worth finishing the workout as smoothly as starting it. After finishing the last dumbbell exercise, do some relaxation exercises that will help relieve tension and fatigue.

Concentrate on your breathing with your eyes closed.

Inhale air through your nose and stretch up, count to 10. Exhale noisily through your mouth, leaning forward.
Let your arms hang down. Relax your entire shoulder girdle.
Do this exercise standing 10 times. Extend your arms wide, then hug yourself.
Strive to reach your spine with your fingers. Exhale and return to your previous position.
Sit down and clasp your bent knees with your hands. The back is round.
Lean back while rocking.
Stretch on the floor, raise your arms and legs, shake them, counting to ten.

Be sure to take a bath or warm shower. This will put you in order and give you strength.

The main effective exercises for losing weight in the arms, which are recommended for women, can be learned from the video.

Tightening the muscles of the upper limbs after losing weight

You can create beautiful hand contours only through methodical exercises. After your arms have lost enough weight, consolidate the result with simple exercises.

Perform them clearly and slowly.

It will be good if you do push-ups in reverse. To do this, you can take any low support.
Turn your back to her and squat down. Hook your palms onto the base and push up 10 times.
Try to load your arms as much as possible, not your legs. This exercise can be done while squatting or with your legs extended.

Take any long stick or mop. Lift it up with straight arms.
Slowly move the device behind your head, then return it back. Need to do 15 times.
Clasp your hands behind your back and smoothly pull them towards the back of your head. Do it 10 times.
Sit down, take a fairly heavy book in your hand, and place it with your elbow on your knee. The load must be suspended.
Squeeze your biceps and count to 15. Switch hands. Spend a few minutes on this exercise.

If you want to constantly maintain the aesthetic appearance of your hands and figure in general, you need to constantly exercise yourself physically in the gym or in a quiet home environment.

How to eat to lose weight on your arms and shoulders

Be sure to add proper nutrition to your gymnastics exercises. This is the only way you will succeed.
Follow these tips that will have a beneficial effect on your forearms and the whole body:

Drink water and not very sweet fruit drinks, compotes, which will speed up fat burning.
Stop eating soda, sweets, fatty and fried foods.
If you smoke, then quit.
Increase your intake of fruits and vegetables. In the morning, prepare porridge, and instead of white bread, take gray bread.
Buy kefir and yoghurts.

By working hard, you will be able to wear revealing outfits in just two to three months, showing everyone your graceful, thinner arms!

Find out super exercises for losing weight in your arms from the video.

In contact with

For many girls, excess weight tends to accumulate in the upper body: in the area of the biceps and shoulders. Effective exercises for losing weight in your arms, which can be performed at home, without going to the gym, will help you get rid of the problem.

Fitness

The first thing you need to do is warm up. The most ordinary mill will do for this. Stand up straight with your elbows straight and start swinging in different directions for 5 minutes. This way you will protect yourself from possible sprains.

The most effective exercises for tightening arm muscles and losing weight are those that involve frequent repetition of certain exercises. In particular, this push ups. During this technique, not only the biceps and triceps are tightened, but the relief of the back is noticeably improved, and six-pack abs appear. There are two options:

For those who are prepared - with full emphasis on the hands;
For beginner athletes, stand on your knees, and the weight of the upper body is transferred to your hands.

Photo - exercises for hands

Naturally, the first option is considered more effective, but without prior preparation it is quite difficult to do it correctly. You need to lie on the floor, rest on your hands and toes. Trying to keep your body parallel to the floor, bend your elbows at right angles. Be careful not to bend your back, otherwise you may overload your spine. Repeat 10 times for 2 approaches. To begin with, one will be enough. To relieve the heaviness, you can tense your abdominal muscles, then the load will be distributed more evenly.

If you chose the option with knees, then the technique is slightly different. You need to kneel down and rest on your hands, then lower yourself to the floor, keeping your back straight. This requires 15 times, 2 approaches.

Photo - Push-ups on your knees

To strengthen the effect, you can perform exercises on the triceps; it is on them that fat most often accumulates, since they are little involved in everyday life. You will need two stable chairs. They need to be placed at a distance of 1 meter from each other (this length depends on height, so you can reduce or increase it when performing). Sit on chairs in this position: elbows on one and legs on the other. Then lower your body down. The goal is to reach the floor. It is advisable to do 10 times, but the best effect will be from 15 or more exercises.

To quickly lose weight on your arms, you need to use exercises with devices. Not everyone has dumbbells at home, but they can be replaced with improvised means. For example, extensions can be performed using a water bottle. Fill a 1-2 liter bottle with water and hold it above your head. The elbows should kind of rest on the ears so that they don’t “walk” in different directions. You need to lower the bottle behind your head almost to the wings. Repeat 10 times for 3 approaches.

You can create a whole set of exercises with dumbbells or bottles for losing weight in your arms. No less effective swing to the side and spread. Sit on a chair with a back and place your feet on the floor. Hold the bottle in your fingers, with your elbows at a 90-degree angle. Lift the bottles up, as if drawing a semicircle, try to fully extend your elbow joints. Repeat 20 times.

Photo - Push-ups on knees

For triceps and upper arms - forearms, actively used technique for lifting weights to the chin. Of course, it is more convenient to perform it in the gym, since ideally you need a barbell here, but in principle, you can do it at home. Take the weight in your hands, elbows straight, lift it to your chin, while transferring the load not to your biceps, but to your shoulders. To accurately control this process, look in the mirror. Repeat as many times as possible.

Photo - Lifting dumbbells to the chin

It just helps with completeness hammer exercise. Its peculiarity lies in its dynamism. What is important here is not only the execution technique, but the speed, which does not change from start to finish. Take a pair of dumbbells or a bottle in your hands, one bent at the elbow and the other straight. You need to alternately lower and raise your arms, changing their positions. Repeat as many times as possible. Do at least 3 approaches.

Video: exercises for quick weight loss of arms

Exercises in the gym

Working from home is very convenient in terms of saving time, but the best exercises for losing weight on your arms are always done in the gym. This is explained by the large number of various installations and devices for weighting.

For the inside of the arms, a basic lesson is used - French press for women. It is quite dangerous, so it should only be performed under the strict guidance of a master. You need to lie on a bench, elbows bent, barbell behind your head. Move your elbows up, grab the bar with your hands and straighten your arms at a right angle. This lifting helps not only to pump and lose weight in the triceps, but also to create overall relief. Do it at least 5 times.

Photo - French press

We must not forget about strength techniques. considered one of the most famous among them. This is an exercise during which the barbell is held suspended with the help of your fingers, and the woman lowers and rises with it (the best option for comprehensive weight loss). The main advantage is considered to be the large number of muscles involved - these are the area of the shoulders, waist, back of the thighs and back.

Photo - Deadlift

Instructions on how to do a deadlift:

Starting position: feet shoulder-width apart, bar on the lower rack (ideally, it should lie on the floor);
Bend over, grab the barbell and straighten your back;
Slowly place the bar on the ground without arching your back, then lift it again;
Repeat up to 10 times, preferably in several approaches.

We must not forget about physical exercises for the hands. on harness and rowing. These are unique options that are easy for even beginners to train. The fly will be performed on a chair; you need to rest your feet on the floor and at the same time pull the handles of the exercise machine towards you. Make sure that your movements are uniform, because any person has one hand that is stronger and the other weaker. The load on each should be the same. Repeat as many times as possible.

Photo – Rowing machine

During intense exercise, a fairly large number of calories are burned, so the effect will be noticeable very quickly. It is recommended to exercise 3-4 times a week; after about a month you will need to either increase the load or make the exercises more intense and loaded.

Photo – Orbitrek

Before starting strength training, you will definitely need to warm up. The best option is orbitrek, which will not only warm up the respiratory and circulatory system, but also help prepare the muscles for work.

When losing weight, most women and men pay special attention to training the abdominal and thigh areas, often forgetting about the arms and shoulders. Against the background of a toned figure, full arms look uninteresting, so during training it is necessary to do exercises for losing weight on arms and shoulders. There is no need to be afraid of arm exercises; male relief will not appear if you do not lift heavy dumbbells and barbells. Gymnastics for weight loss will only remove excess volume and make the forearm thin and graceful.

When losing weight in your shoulders, it is very important to do exercises for the whole body, because it is impossible to lose weight only in your arms. The body is a single whole, so training should be comprehensive, but it is necessary to pay special attention to the problem area for greater effectiveness. Contrary to popular belief, in order to lose weight, you cannot starve or go on strict diets. The most effective option for losing weight is a combination of proper nutrition and effective exercise.

A balanced and - the best diet, it helps to reduce excess weight, and hunger strikes put the body under stress and force it to accumulate even more fat. To achieve the desired effect when losing weight on your arms and shoulders, you must:

Avoid fried and fatty foods;
Drink water, at least 1.5-2 liters;
Avoid sugary drinks and soda;
Refuse purchased food and especially - you need to cook yourself;
Eat small portions, at least 5 times a day;
Limit consumption of sweets and starchy foods;
Eat more vegetables and fruits.

You cannot follow strict diets or fast during training. must coincide with weekends. By following all the above rules, you will be able to lose weight in the shoulder area much faster.

How to start training?

For any workout, you must first prepare. It is very important not to go to training hungry; weak muscles will not allow you to give it your all, but you shouldn’t overeat either. It is necessary to force the body to spend accumulated fat reserves. The best option would be to try a portion of fresh fruit or a fresh salad 2 hours before training. After doing the exercises, you should not eat immediately; let the body replenish the energy deficit from fat reserves. An hour after class, you can try chicken breast or low-fat cottage cheese.

Before performing exercises, you need to warm up. To do this, you should perform a few simple exercises:

Swing straight arms up and down;
Jerks right and left;
Circular movements of the hands, elbows and shoulders;
Jumping in place.

This exercise will warm up the body and help avoid various injuries and sprains.

Exercises without dumbbells

Not every person can go to the gym and there are enough reasons for this, which is why effective exercises for losing weight in your arms at home are so relevant. The best exercises are those that can be repeated a large number of times, such as push-ups. Push-ups not only help tighten the forearm area, but also make the abs, chest and back work.

Classic push-ups

It is necessary to take an emphasis lying on your palms and feet, your arms are located at chest level, slightly wider than your shoulders, and your legs are hip-width apart.

Knee push-ups

This type of push-up is suitable for beginners and women. It is performed in the same way as a classic push-up, but the emphasis is on the knees rather than the feet.

Wall push-ups

This exercise must be performed with a straight back. You need to stand against the wall and lean on your palms; you need to do push-ups in this position 10-20 times.

Triceps push-ups

Most often, it is this area that needs weight loss, so triceps push-ups are especially relevant. It is necessary to take a lying position, place your palms at waist-width, and your legs at pelvis-width.

Chair push-ups

You need to sit on the edge of the chair and rest your palms on the seat. Holding yourself on your palms, you need to move forward and lower your pelvis as low as possible, moving your elbows back.

The set of exercises without dumbbells includes a number of simple and effective options that will help not only make your arms graceful, but also tighten your chest area.

Here are a few of them:

You need to sit cross-legged, straighten your shoulders, raise your elbows to a right angle. You need to connect your palms and press hard on them for 30 seconds, then rest for a few seconds without lowering your hands, and repeat the exercise up to 5 times.
There are two more options for squeezing your palms. Hands can be lowered to the level of the navel, fingers down, or raised above the head.
Stand up straight and straighten your arms, pointing them in different directions. With straight arms, you need to draw circles, first in one direction, then in the other for a minute. This exercise must be performed to lose weight and strengthen the forearms and shoulders.

Exercises with dumbbells

Many women are embarrassed to turn to a trainer at the gym, so they don’t know how to properly perform exercises on machines and with dumbbells. Correctly performing the exercise plays a very important role in losing weight, and training the shoulder girdle will help get rid of fat deposits in the arms.

Important! You should not start working with dumbbells and exercise machines without warming up, there is a high probability of sprains. A little cardio will warm up the body and reduce the risk of injury.

To lose weight in your arms above the elbow, you need to do triceps exercises; such exercises with dumbbells are very effective. Performing a complex with dumbbells is also possible at home; the apparatus can be replaced with bottles of water or sand or books. The weight of the shells should not be large, the optimal option is from 1 to 4 kg, depending on the level of training.

The following exercises must be performed in 3 sets, 20-25 repetitions. Beginners need to start with 10 repetitions, increasing their number gradually. Between approaches you need to rest for 1.5-2 minutes.

Alternating Curl with Dumbbells. Feet shoulder width apart. Bend your left arm and pull the projectile towards your shoulder, then slowly lower your arm down while raising the other one in parallel.
Parallel curl with dumbbells. It is performed in the same way as the first exercise, but the arms are bent and extended at the same time.
Bent-over dumbbell flyes. Feet shoulder width apart. Bend your body forward and lower your arms down. Move them apart with your elbows slightly bent so that they are parallel to the floor.
Circular movements with dumbbells. Raise your arms up and spread them to the sides, and then repeat in the reverse order.
Extension of arms with dumbbells behind the head. When performing the exercise, you need to lift your hand from the dumbbells and move it behind your head so that your hand is parallel to it. With your second hand you need to fix the shoulder, and then return to the starting position.
Extension with dumbbells behind the head on one leg. It is performed in the same way as the previous exercise, but you need to raise both arms at once and stand on one leg.
Bending from a lying position. Lie down on the mat and spread your arms with dumbbells in different directions. Bring your arms together vertically to the floor and slowly return to the starting position.
Delayed curls. The exercise is performed standing, arms with dumbbells extended forward or to the sides and raised parallel to the floor, hold for 5 seconds, then return to the starting position.
Push-up with arm raise, with dumbbells. It is necessary to take an emphasis while lying down with dumbbells. Raise the body on both arms, then pull one hand to the chest and return it to its original position, lower the body down. Alternate hands.

How to finish a workout correctly?

To avoid muscle pain, you need to stretch well at the end of the session. To do this, clasp your palms and stretch, moving your arms behind your back, to the side and down. An exercise in which you need to reach your spine over your shoulder with one hand, pressing on your forearm with the other, helps a lot. To achieve the desired effect and reduce the volume of the forearm, you need to do exercises regularly and often, and eat right during training. Well-executed exercises will definitely give a good effect. It is very important to take your time and slowly lower and raise your arms, feeling the work of each muscle; performing the exercise quickly is not effective.

Very often, beginners perform workouts on the same muscle group, forgetting that they need to alternate and work out each part of the body evenly. In this article we will look in detail at exercises that will help you lose weight, as well as make the muscles of your arms and shoulders stronger and more expressive. Our exercises are prepared for those who are just starting to exercise and want to reduce the volume of their arms, make their muscles more resilient and more expressive at home.

Before you start training, you need to get acquainted with the anatomy of these parts of the body and understand what each muscle is responsible for. The muscles of the human shoulders and arms are represented by:

biceps
triceps
deltoid and trapezius muscles

The main muscle is the deltoid. It consists of three sections: anterior, middle and posterior. Each of them has its own function.

The anterior (front) section is responsible for raising and rotating the shoulder, as well as its flexion. The middle (lateral) helps to move the arm back. The posterior (dorsal) section is responsible for the massiveness of the muscles of the shoulder joint and is more difficult to work out than others.
The sets of exercises for men and women are different, because often the stronger half sets the goal to build muscle mass, while women more often want to lose weight in problem areas, add elasticity, or select exercises to maintain muscle tone.

General tips before starting your workout:

Start. The first stage of any workout is warm-up. Do not neglect this point, because a high-quality warm-up will prepare and warm up the muscles, and will also significantly reduce the risk of injury. You can find exercise options for warming up each muscle group in other articles on our website.
Inventory. For home workouts, it is recommended to purchase dumbbells that are not very heavy, with different weights (for example, 2, 3 and 5 kg) in order to gradually increase the load. At first, they can be replaced with bottles filled with sand or water.
Schedule. Under no circumstances should you exercise daily. After exercise, muscles require at least 1 day of recovery. The optimal regimen is 2-4 workouts per week for a given muscle group.
Interval. The optimal number of repetitions of each exercise for beginners is 8-15 times for 2-3 approaches. You can later increase the number of repetitions to 20 as your fitness improves. Please note that training for the muscles of the arms and shoulders should not last more than an hour.
After performing strength training, muscle pain may occur. Warm-up, massage or taking a warm bath with salt will help minimize pain.

Exercise 1: Rotations

Required equipment: not required
Starting position: arms along the body, feet shoulder-width apart.
The exercise can be performed as a warm-up and as a main exercise to strengthen the shoulder muscles.
Technique: Raise and move your arms to the sides at shoulder level. Perform simultaneous rotations clockwise for 1-2 minutes. After completing the exercise, release tension by shaking your hands.

After a few days of training, you can add weight to this exercise and perform rotations with weights in your hands.

Exercise 2: Extensions or French Press

Required equipment: dumbbell/filled container (1 pc.)
Starting position: straight arms raised above your head, holding a dumbbell/bottle.
Technique: take a deep breath, bend both arms at the elbows, and place them behind your head. Pay attention to the position of your back during the exercise - it should remain straight. The abs are tense. As you exhale, return to the starting position. Recommended quantity: 2 sets of 10-15 repetitions.

Exercise 3: Dumbbell Bench Press

Required equipment: dumbbell/filled container (2 pcs.)
Starting position: lying on your back, arms with weight lowered along the body, legs bent at the knees.
Technique: while inhaling, simultaneously raise your arms straight and hold them for a few seconds; while exhaling, bend your elbows and lower them to the floor. Inhale - slowly raise your arms up, exhale - return them to their original position. It is recommended to perform the exercise in 2-3 sets of 10-15 times.

It is permissible to increase the load by performing the exercise with your knees bent.

Exercise 4: Reverse push-ups

Required equipment: support.
A bench or chair can be used as a support.
Starting position: With your back to the support, your palms rest on the surface, your arms are straightened, your body is raised, your legs are connected and extended forward.
Technique: while inhaling, bend your elbows and at the same time lower your abs down. As you exhale, return your body to its original position.
Number of repetitions: 2-3 sets of 10-15 repetitions.
Contraindications: previous shoulder injuries.

Once you have mastered simple reverse push-ups, you can make the exercise more challenging by using weights.

Exercise 5: Arm Abduction

Required equipment: dumbbell/filled container.
Starting position: arms straight, one palm facing the floor, weight in the other, legs bent at the knees, back straight.
Technique: take a deep breath and move your hand with the dumbbell to the side, while exhaling, return it to its original position. Perform the exercise in 2-3 sets of 10-15 times on each side.

Exercise 6: Dumbbell Rows and Raises

Option 1: Dumbbell Raise

Starting position: feet shoulder-width apart, arms with dumbbells lowered along the body or in front of you.
Technique: as you inhale, bend your arms at the elbows, pull the dumbbells to your chest, and as you exhale, take the starting position.
Alternating hands is acceptable. Exercise helps tone muscles and remove sagging skin.
The recommended number is 2-3 sets of 10-15 repetitions.

Option 2: Chin Pull

Starting position: arms with weight lowered in front of you.
Technique: while inhaling, bend your elbows and raise your hands to your chin. At the exit, slowly lower them and return to their original position.
Please note: the correct “grip” of dumbbells is with the palm facing inward, as shown in the photo.

In conclusion, we present several training video complexes that will introduce you to the correct technique for performing the most effective exercises. With their help, you can lose weight, pump up, or simply tone the muscles of your arms and shoulders.