The accumulation of fat in the arms area causes many problems, as it causes sagging, poor general appearance and weakness of the muscles of the arms, so it is important to maintain the integrity of the muscles of the arms, strengthen and build them in a proper way, and one of the ways to strengthen them is to eat healthy food, and one of the best effective ways is to do some simple exercises that It can be done at home and using simple tools.
Arm strengthening exercises
1. The pivot exercise:
the steps:
1. In this exercise, we only need to use small dumbbells.
2. All you have to do is sit on the end of the chair with your feet open at a 90 degree angle.
3. Bend forward a little with one hand resting on the opposite foot.
4. Hold one of the dumbbells with the other hand and lower it down.
5. Raise the dumbbells to the side of the body from the inside, so that the arm is at a right angle.
6. Lower the arm down.
7. Repeat this exercise 30 times with each arm daily.
2. Twisting exercise: The
steps:
1. Sit on the ground, with both feet bent at a right angle.
2. Hold one dumbbell with both hands at both ends, and pull it well forward.
3. Take a deep breath and move both arms to the right side while keeping the entire body still.
4. Return to the starting point while exhaling calmly.
5. Repeat the same steps with the left side.
6. Repeat these steps 30 times a day, and maybe when you start doing it, you will feel tired, but with repeating it, you will feel used to it.
3. Single arm twisting exercise:
Steps:
1. Stand straight, and then put your left foot back while keeping it straight until the right foot is at a right angle.
2. Focusing your right arm on your right foot, hold the dumbbell with your left arm pointing down and leaving your arm straight.
3. Take a deep breath and start pulling your arm upward until it is a right angle and maintain this position for 30 seconds, and then return it to the first position.
4. Repeat these steps 10 times, and then switch between the feet and arms, and repeat it 10 times daily.
Note: This exercise in addition to strengthening the muscles of the arms, it also strengthens the muscles of the feet and thighs and works to tighten them.
4. Spider exercise:
Steps:
1. Lie on the ground with your face directed to the ground, with your body raised on your arms and keeping them straight and resting on the tips of your toes.
2. Take a deep breath, and start lowering your body by resting on the soles of your feet and moving one of your feet forward as shown in the picture.
3. Maintain this position for 10 seconds and then return to the first position.
Note: This exercise in addition to strengthening the muscles of the arms, it also strengthens the muscles of the feet and thighs and works to tighten them.
5. Side Balance Exercise:
Steps:
1. In this exercise you will need to do it behind a wall so that you can lean on it.
2. Stand on one foot and lean on one hand while raising the other foot so that it is in a right-angled position in the air
3. Take a deep breath and begin to raise your other arm upward while stretching your other foot and maintaining this position for 10 seconds.
4. Return to the first position with a deep breath.
5. Repeat this exercise 10 times.
6. Switch with the other arm and reverse the situation and repeat it 10 times.
Note: This exercise in addition to strengthening the muscles of the arms, it also strengthens the muscles of the feet and thighs and works to tighten them.
6. Up and down exercise:
Steps:
1. Stand straight and straight and raise your arms up.
2. Lowering the body and sitting squatting with the arms down until they touch the ends of the feet.
3. Return to the primitive position and repeat this exercise 30 times a day.
Note: This exercise in addition to strengthening the muscles of the arms, it also strengthens the muscles of the feet and thighs and works to tighten them.
