1. Plyometric push-ups
It sounds complicated, but fortunately it is not. A plyometric push-up is nothing more than a ‘normal’ push-up in which your hands briefly come off the ground. By pushing yourself upwards, you make a small “jump”.
- Start in a push-up position with your hands stretched out.
- Lower yourself down and push yourself up again.
- When you push yourself up, use some extra strength so that you make a small “jump”.
- Make sure your body stays straight all the time, so keep your bottom down.
- Do this exercise 3 x 10 times.
2. Triceps dips
For this exercise, use a chair, bed or other solid surface to lean on.
- Put your arms at shoulder width on the edge of the chair or bed.
- Slowly sink down in a squat until your arms are bent and your buttocks are just above the ground.
- Push yourself up again and repeat this process over and over.
- Do this exercise 3 x 15 times.
3. Shoulder Press
This exercise is ideal to get rid of the fat on the inside of your upper arms. Use weights or your homemade bottles.
- Hold a dumbbell (or weight) in each hand.
- Start with your hands at shoulder height.
- Bring both arms above your head at the same time and then down again.
- Repeat this exercise 3 x 15 times.
4. Bicep curls
This exercise builds tighter biceps. Also use your weights in this exercise.
- Hold a dumbbell (or weight) in each hand.
- Start with your hands next to your body.
- Raise your forearms to the level of your chest and then lower them again.
- Repeat this exercise 3 x 15 times.
5. Lateral raises
Finally, a spirited but very effective exercise. This will exercise your whole arm! Use your weights again with this exercise.
- Hold a dumbbell in each hand.
- Start with your arms next to your body.
- Raise your arms sideways until they are fully stretched in a straight line.
- Hold your arms for a few seconds and slowly bring them down again.
- Repeat this exercise 3 x 15 times.
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Also read: You can get tight buttocks by doing these exercises for three minutes every day
Source: Libelle | Image: Pexels
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