Health and beauty

Evening biceps and triceps exercises that transform your arms

If bikini season is over, this is not a reason not to do your own body. It is always necessary to keep yourself in shape, and for this it is not at all necessary to visit the gym. There is a set of exercises that are aimed at developing biceps and triceps. You can work out even in the evening after work, the workout will take several minutes.

After a month of daily practice, you will be surprised at the results. Your body, in particular your hands, will noticeably change.

A set of evening exercises for biceps and triceps

Do you want to give a beautiful shape with your own hands? Fine! Throughout the month, do simple exercises as follows:

Do each exercise 10 times in 2 sets:

Do push-ups from the sofa with an emphasis on the back, starting position – a flat back and legs bent at a right angle;

Evening biceps and triceps exercises that transform your arms

Do push-ups while lying down;

Evening biceps and triceps exercises that transform your arms

Squat like a “climber” – take a lying position, straighten your back and alternately pull your legs to your arms.

Evening biceps and triceps exercises that transform your arms

Stick to a similar schedule for 3 days, on day 4, do all exercises in 3 sets, and rest on day 5.

On the 6th and 7th day, do the following exercises 12 times for 3 sets, then on the 8th and 9th day for 2 sets, and on the 10th day again for 3 sets:

  • push-ups from the sofa with an emphasis on the back;
  • push-ups in the lying position;
  • push-ups in the bar – starting position with straight arms, when push-ups, lower yourself to the elbow joint.
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Take a break on the 11th day.

From day 12 to day 14, do the following exercises 14 times in 3 sets, from day 15 to 17 in 3 sets:

  • push up with an emphasis on the back of the sofa;
  • push ups lying down;
  • squat like a “climber”;
  • push up in the bar.

Rest on the 18th day.

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From day 19 to day 20, do 4 exercises 16 times in 3 sets, from day 21 to day 23 in 3 sets:

  • squeeze out from the sofa with an emphasis on the back;
  • wring out in an emphasis lying;
  • squat like a “climber”;
  • squeeze out in the bar.

Take a break on day 24.

From the 25th to the 26th day, do the exercises 18 times in 3 sets, from the 27th to the 28th day in 2 sets:

  • push-ups with an emphasis on the back of the sofa;
  • push-ups in the lying position;
  • squats “like a climber”;
  • push-ups in the bar.

Rest on the 29th day.

On the 30th day, do each exercise 20 times in 2 sets, and on the 31st day, in 3 sets.

Such a workout will help to quickly acquire a beautiful shape of the hands and, in general, have a positive effect on health. Published by econet.ru.

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* Articles from Econet.ru are intended for informational and educational purposes only and do not replace professional medical advice, diagnosis or treatment. Always consult your doctor for any questions you may have about your health condition.

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