- The military developed to muscle the arms
Very effective for strengthening the shoulders, upper chest and triceps, the military development is very easy. The feet shoulder width, one flexes slightly the legs. For upper body exercises, the lower body does not move. With a stick, a bar or dumbbells, you bend your elbows and hold yourself in front of you. We enter the abs and we climb by pushing up with the hands outside.
In practice: Perform 4 sets of 10 repetitions
- Dips to muscle your arms
Dips with a chair mainly strengthen the triceps, at the back of the arm. Hands on the edge of the chair, feet flat and legs bent, we go down, we inhale and we go up by blowing. One makes sure to push with the forearm, taking care not to break the wrist.
In practice: Perform 4 sets of 10 repetitions
- The side elevation to strengthen your arms
Lateral elevations strengthen the deltoids. The feet are shoulder width, legs slightly bent, soft, the abs tight. A dumbbell in each hand and we raise our arms keeping the same bending. We do not arch: we pay attention to his lower back!
In practice: Perform 4 sets of 10 repetitions
- The front bar to strengthen your arms
Lying on your back, your legs bent, your feet resting flat, you will strengthen your triceps. With both hands, you take the dumbbell and extend your arms in front, vertically. We fix the arm and bend the forearm down and come to raise the bar to the forehead. By tightening the abs, it's even better!
In practice: Perform 4 sets of 10 repetitions
