6 exercises to help firm arms-Beauty

If you want to have strong and toned arms, you need to lift weights regularly, focusing on lifting heavier weights or doing more reps per week.

Here are 6 exercises for both triceps and biceps that can be added to your normal workout routine. You can do one or two of these moves after a full body workout, or do them all on a separate day for lean arms.

If you want to have strong and toned arms, you need to exercise regularly.

1. Incline Dumbbell Curl exercise

Lie flat on an incline bench, grabbing a pair of dumbbells with palms facing up and arms fully extended. Keeping your elbows on your sides, roll the dumbbells up, flexing your biceps at the top. As you drop the weight, fight back using your biceps and get a tight stretch in the bottom. Do 3 sets of 10-12 times.

Incline Dumbbell Curl Exercise.

2. Preacher Curl . Exercise

Place yourself on the bench with your arms resting on the mattress. Grasp the EZ bar with your palm facing up. Bend the dumbbells up, flexing your biceps at the top, then lower with control until your arms are straight, straightening at the bottom before doing it again. Do 3 sets of 8-10 times.

Preacher Curl Exercises.

3. Zottman Curl . Exercise

The Zottman curl is a great way to build biceps and forearms at the same time. To perform the Zottman curl, curl the dumbbell up as usual. At the beginning of the movement, palm down and lower the dumbbells, keeping the stretch in the forearms. Flip palm over and repeat. Do 3 sets of 10-12 times.

Zottman Curl Exercises.

4. Rope Triceps Extensions exercise

Start by attaching a rope to part of the cable pulley and clamping it just above the knobs. Keeping your chest up and slightly forward, pull the rope down with your elbows, tearing it apart at the bottom while flexing your triceps. Do 3 sets of 15-20 times.

Rope Triceps Extensions exercise.

5. Dips . exercise

To do this move, place yourself on the dip bar with your arms fully extended and feet slightly forward. Keeping your muscles tight and your shoulders pulled back, slowly lower yourself down by bending your elbows and leaning forward. Go as low as you can without straining the front of your shoulders before pushing back up, flexing your triceps to finish. Do 10 to 15 repetitions.

Dips exercise.

6. Extension exercises

Start by grabbing a pair of dumbbells and pressing them overhead. Keeping the dumbbells close together, bend from the elbows and lower the dumbbells behind your head until your biceps touch your forearms. Do a triceps stretch at the bottom, then extend your elbows back, flexing at the top before doing it again. Do 3 sets of 10-12 times.

Extended exercise.

What to eat to strengthen muscles?

Eggs: Eggs are one of nature’s most complex, complete and versatile foods. Eggs are also the gold standard of protein. Each egg contains 7 grams of protein, along with a host of other essential vitamins and minerals.

Wild Salmon: With 20 grams of protein per 100 grams serving, wild salmon will speed up your results when exercising. Salmon is also an excellent source of omega 3 fatty acids. However, you should avoid eating farm-raised salmon – they are often fed a poor diet that contains little nutritional benefit.

Quinoa: Interestingly, quinoa contains more protein than any other major grain. Furthermore, it is a rich source of minerals and vitamins, especially B vitamins. If you are not familiar with B vitamins, they help metabolize and digest proteins and carbohydrates, helping you to gain muscle.

Spinach: Spinach is a great source for muscle building as it contains iron and nitrates to promote muscle growth.

Sunflower Seeds: With 23 grams of protein per serving, sunflower seeds are a delicious and healthy snack for building muscle.

Chicken: You probably already know that chicken is an essential part of a high-protein, low-fat diet. Here’s why: the chicken protein-fat serving is unbeatable – a 100-gram serving contains a whopping 31 grams of protein with just 4 grams of fat. So stir-fry chicken with spinach, quinoa, and garlic for a delicious, high-protein lunch.