A pair of dumbbells and a fitness ball: Quick workout to strengthen your arms

A pair of dumbbells and a fitness ball: Quickly exercise strong arms

If you want to increase your "sense", it is not just about having your chest and abdominal muscles. You also need to have a pair of strong arms, which is also where you can show your male charm the most in summer. Are you still envious of those "sleeveless" strong men in summer? Looking at those arms with thick thighs, are you a little "envious, jealous and hatred"? It is better to retreat and wet the net than to envy the fish in the wild. Just complete the following 5 simple and fast arm exercises, and you can celebrate your entry into a new life of "sleeveless", and all you need is a pair of 3-pound to 5-pound dumbbells and a fitness ball.

1. Push the dumbbell behind your head (Picture and text tutorial)

Exercise parts: waist, abdomen, triceps and hips

Sit on the fitness ball with your knees 90°, hold a dumbbell with both hands.

Walk forward until your upper back and head are completely against the sphere. Lift your hips and make your body trunk look straight.

Extend your arms to the ceiling, then bend your elbows to lower the dumbbells to the back of your head, and then straighten your arms.

2. Rowing with dumbbells on both hands (picture and text tutorial)

Exercise parts: shoulders, upper back, biceps

Stand with both feet spread apart with hip width, hold two dumbbells in your right hand.

Step your right foot back, bend your knees slightly, lean forward from above your hips, and hold your left hand on your left leg.

Extend your right arm so that it is slightly lower than your shoulders, then bend your elbows to make the dumbbell move towards your ribs; then stretch again.

Hand straighten your back, lift the dumbbell below your shoulders, lean forward from above your hips.

While lifting your left leg, lift your arms outward and on both sides of your body, and continue to lean forward until your body is almost parallel to your demeanor.

4. Squat up and turn around (picture and text tutorial)

Squat down and put the dumbbells on your chest with both hands, and separate the elbows to both sides of your body.

5. Dumbbell curl (graphic tutorial)

Exercise parts: upper back and biceps

Stand with your feet spread apart according to your shoulder width, bend your knees slightly, hold a dumbbell with your hands, place your arms in front of your thighs, and face upwards.

Raise your arms directly to the chest position in front of your body, and keep your elbows fixed, bend your right hand to your right shoulder, and then stretch.

Repeat this action with your left arm 20 times, then change your right arm to make a curl.