Today, we are going to use the most suitable arm training for girls, which is also very intense. Through the following high-intensity arm shaping training, you can exercise your biceps and triceps. You can exercise these movements at home, all you need is a pair of dumbbells.
This dumbbell high-intensity arm training program * * * includes six training movements, each movement is trained for 30 seconds, and each side of the unilateral training movement is trained for 30 seconds. Because these movements are difficult, you'd better try them before you start training to see if you can complete the training movements correctly. If you are a beginner and think this training action is too difficult for you, you can try to use a lighter dumbbell. With the strengthening of your arm muscle strength, you will finally be able to complete this set of high-intensity dumbbell arm shaping training.
If you are a beginner, you can train 1-2 groups at home once, and if you are an experienced trainer, you can train 3-4 groups.
Training action 1
① Hold a dumbbell in each hand, straighten your arms and press them on the floor, lean forward, straighten your legs and open them shoulder-width.
(2) First, alternately do a one-handed dumbbell rowing action with both hands, then jump forward with your legs open and your upper body upright. Then, hold the dumbbell with both hands, palms facing each other, and make a double-headed bending action.
(3) Hold the dumbbell with both hands again and press it on the floor, jump back with your legs and touch the ground with your toes straight.
(4) Put your hands directly under your shoulders, tighten your abdominal muscles and hips, and keep your body straight when rowing to keep your body stable.
Training action 2
① Lie on your back on a box with your legs bent on your knees, grab a dumbbell in each hand and bend your elbows in front.
(2) Then extend your hand to your sides and straighten it, then bend your elbow and take your hand back to the front.
(3) The upper body clings to the top of the box to keep the waist stable.
Training action 3
① Press your hands on the floor, hit your toes on the floor, spread your legs, lean forward and grab the dumbbell with one hand.
(2) Lift the hand holding the dumbbell off the ground, clamp the body with the big arm, and then do double-headed bending.
Put your hands directly under your shoulders, tighten your hips and abdomen, keep your body in a straight line, and keep your body stable and not shaking.
(4) When doing double-headed bending, the big arm should hold the body still and the small arm should flex and stretch.
Training Action 4
① Hold a dumbbell in each hand, bend your elbows and palms upward at your sides, lift your right leg off the ground, and bend your knees.
② While standing on one leg with the left leg, do double-headed bending with the left hand. After training for 30 seconds, change the left leg and lift it off the ground, with the right leg as the support leg and the right hand doing double-headed bending.
(3) Keep the upper arm clamped to the body, but the lower arm flexed and extended.
Training action 5
① Stand with your legs shoulder width apart, bend your elbows in front of you with dumbbells in both hands, then lift your right leg off the ground, bend your hips forward and lift your right leg straight back.
(2) Keep your left leg standing on one leg, and extend your left hand backward. After 30 seconds of training, change sides for training.
(3) Keep your upper body straight when bending over. Don't bend over. Keep your upper body parallel to the ground and in a straight line with the raised legs.
(4) When the arm is extended backward, keep the big arm clamping the body.
Training Action 6
① Grab a dumbbell in each hand and hang it naturally on both sides of your body, and step on the skateboard with your right foot.
② The right leg slides to the outside straight leg on the skateboard. On the left, bend your knees and squat, and bend your hands with two heads. Take back your right leg, stand up, and put your hands back to your sides at the same time. After 30 seconds of training, change sides for training.
③ When squatting, aim your knees at your toes, keep your upper body straight, and don't bend over.
In addition to the above-mentioned high-intensity dumbbell arm shaping training, you also need to cooperate with diet control and aerobic exercise to reduce the intake of dietary calories and increase the consumption of body metabolism, so as to burn more body fat faster and eliminate the worship of meat on your arms.