four exercises for lean and strong arms
Getting rid of stubborn body fat can be tricky, especially when it’s concentrated in a specific area of your body. The arms are often considered a problem area, causing many people to look for ways to lose the fat that is located there.
Fortunately, there are several methods that help you lose weight and tone your arms, and Esther and Gema Pineda, better known as the Pin Twins, know them well. The ‘salt shakers’ arms usually appear over the years, already in adulthood, so it is important to find a way to reduce the flaccidity process in this part of the body.
Personal trainers propose a dumbbell upper body workout that will help you turn your ‘flabby’ arms into muscle. There are four exercises, with three series of 12 repetitions each, and 30 seconds of rest after each series. Also, you will need two dumbbells.
Exercise 1. Front Punch
With his legs shoulder-width apart and a dumbbell in each hand, he performs punches in the air, known as ‘punches’, so that while one arm is stretched out in front, the other remains flexed with the dumbbell vertical. Do the exercise, with each hand, 12 times.
In the same previous position, open your arms outward with the dumbbells in your hands and follow the following route: raise your arms straight above your head, bring them straight in front of your chest, open to the sides and start again. Do it 12 times.
Exercise 3. Circles with dumbbells
With your legs shoulder-width apart and a dumbbell in each hand, stretch your right arm to the right and your left arm to the left and make two imaginary circles in the same direction. Do 12 circles in a row without resting your arms.
Exercise 4. Plank with three supports
In a plank position, supporting your hands and toes, take one of your hands to the opposite shoulder and repeat it with the other hand. Thus, until completing 12 times with each support.
In addition to the routines that they propose every week on ABC Bienestar, the Pin Twins, who are approaching 100,000 followers on Instagram, plan online workouts aimed at weight loss and muscle toning on their social networks.