Exercises for arms and shoulders

Tired of flabby arms and shoulder plates? Follow these 3 fitness exercises for the upper body 

For all these exercises, be sure to choose dumbbells weighing suited to your abilities.

fitness exercises - arms

Exercise 1: Elbow flexion with dumbbells 

Position: Sit on a bench or stool, back straight, arms at your sides with dumbbells in each hand.
Movement: As you inhale, bend your arm up until the dumbbell at your shoulder. As you exhale, return to the starting position. Alternate with the other arm. Remember to keep your back straight.
Recommended duration: 3-4 sets of 15 sunrises each.
fitness exercise: arm 2


Exercise 2: Extension arms with dumbbells 

Position: Still sitting on a bench or stool, back straight, arms bent with dumbbells in each hand.
Movement: As you exhale, try the arm upward to full extension. As you inhale, return to the starting position. Alternate with the other arm. Remember to keep your back straight.
Recommended duration: 3-4 sets of 15 sunrises each.
fitness exercises: arm

Exercise 3: Kick back or triceps extension

Position: A knee leaning on a bench, the other vertical leg right foot on the floor well. Hand side of the bent knee rests on the bench, the other hand holding a dumbbell.
Movement: As you inhale, lift the alter bending the elbow with an arm along the body. As you exhale, return to the starting position. Remember to keep your back straight.
Recommended duration: 3-4 sets of 10 sunrises. Then switch arms.

If you feel you're struggling to keep up, if you grimace, you have trouble keeping your back straight or you make jerky movements, feel free to adjust the duration of the fiscal year. It is better to spare rather than risk injury. Take your time, lengthen the pause between two series, you will gradually improve and you will succeed better next time.