Many girls dream of slender, toned arms, but are afraid of training with dumbbells or kettlebells because they do not want their muscles to visually increase in volume. Together with an American fitness blogger Sami Clark
We show exercises for arms without additional weights that will make your arms thinner and more prominent. The big advantage of such a workout is that it will not take much time, but will help keep not only the muscles of the arms, but also the abs and deltoid muscles in good shape.
Clark himself recommends doing the exercises for 45 seconds with 15 second breaks in between. The only equipment you will need is a gymnastics mat.
One-arm lateral push-ups
Initial position:
lying on your right side, legs bent 90°. Place your right hand on your left thigh, and push with your other hand so that your left hand is parallel to your right shoulder. Don't move your supporting hand too far from your body.
How to do it?
Extend your left arm at the elbow to lift yourself off the floor. Perform the movement smoothly, without jerking. Bend your left arm at the elbow and return to the starting position.
Try to transfer the load to your arm rather than lifting using your lateral abdominal muscles. After a 15 second break, repeat the exercise on the other side.
