For 15 minutes a day, continue to perform the 10 sets of actions provided, and you will see the effect of thin arms and thin backs.
Time; 15 minutes
Equipment: 5–10 lb dumbbells for beginners, 12 lbs for advanced
Muscles trained: Biceps and back
Instructions: Pick 6 from the following moves (3 for the first 5, 3 for the last 5). Do three to four rounds of each movement, repeat 12 times in one round, rest between intervals, and then continue to the next movement
1 Biceps curl
Action: Hold dumbbells in hand, feet shoulder-width apart, palms facing forward, chest and back straight, do not move upper arms, bend elbows, hold dumbbells in hand, curl up towards shoulders, control the force, slowly lower the dumbbells back to the original position. This counts once.
2 Hammer Curls
Action: Hold dumbbells in hand, feet shoulder-width apart, palms facing forward, chest and back straight, do not move upper arms, bend elbows, hold dumbbells in hand, curl up towards shoulders, control the force, slowly lower the dumbbells back to the original position. This counts once.
3 Wide Biceps Curls
Action: Hold a dumbbell in each hand, feet shoulder-width apart. Swing your hands by your sides and lift your forearms up 45 degrees away from your body. Do not move your upper arms, bend your elbows, and bring the dumbbells up to your shoulders. Controlling the force, slowly lower the dumbbells back to the original position. This counts once.
4 Alternating Biceps Curls
Action: feet shoulder-width apart, hold a pair of dumbbells at your sides. With your palms facing your thighs, keep your back straight and chest out. Keeping your elbows close to your body, raise the dumbbell with your right hand to your left shoulder. Return to the original position and repeat on the other side. This counts once.
5 Exercise Muscle Contraction
Action: Stand up straight with your feet hip-width apart. Hold a pair of dumbbells vertically in your hands, palms facing your body, with your back straight and your chest raised. Without moving your upper arms, bend your elbows up until your arms are at 90 degrees and your palms are facing up. Hold for 30 seconds, then return to the original position. This counts once. This action is very suitable for the final closing operation.
6 Bend Over Rowing
Action: Feet shoulder-width apart, knees slightly bent, and a dumbbell in each hand. Bend forward slightly, lower chest and hips toward the floor, arms facing body from shoulders to palms. Using your core, lift the dumbbells up to the sides of your ribs, and squeeze your shoulders back. Pause for a moment, then go down back to the original position. This counts once.
7 Single Leg Rowing
Action: Hold a dumbbell in your left hand, palm facing your body, and lift your left foot back. Bend forward, keeping the weight of the dumbbell under your shoulders, and raise your right arm parallel to the ground. This is the start of action. Raise the dumbbells to your ribs, then slowly lower them back to their original position. This counts once. Repeat a few times, then switch sides for a complete set.
8 Arm Side Lift
Action: Take a pair of dumbbells with your feet shoulder-width apart and your knees slightly bent. The weight is on the hips, the arms are down from the shoulders, and the palms are facing in. Arms are spread out, shoulders tucked back. Return to the original position. This counts once.
9 Bend Over
Action: With your feet shoulder-width apart, hold a dumbbell behind your back. Bend your knees down slightly, keep your torso straight, and press down slowly until your body is parallel to the floor. Return to the original position after 5 seconds. This counts once.
10 Single Arm Side Raises
Action: Hold the dumbbell in the left hand, bend the body forward slightly, and enlarge the support on the leg with the right hand. Straighten the shoulders and palms of the hands holding the dumbbells, lift the arms back a few inches from the body, stop for a while, and slowly return to the original position. This counts once. Repeat a few times and do a set on switching sides.
If you want to practice arm and back lines, you can do it at home in 15 minutes a day, hurry up and try it!
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