How to refine and tone your arms – tips from your trainer

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By adding these simple upper body exercises from your trainer into your regular workout, prepare to say goodbye to flabby arms!

The essentials for refining and toning your arms: drink plenty of water to eliminate toxins, consume proteins and vegetables that provide energy while maintaining muscle mass.
The best sports to taper the arms are badminton for muscle building, swimming with paddles to work our arms twice as hard, and boxing for tone.

Start by warming up by doing reels with your arms and wrists.

  1.  Get on your knees with your hands flat on the floor, your legs slightly bent upward while keeping your arms straight and apart in line with your shoulders. Keep your back straight. Bend your arms to go down and go up slowly. Do the exercise 20 times.
  2.  Stand with your back to a chair or bench and lean your hands shoulder-width apart on the seat of the chair with your arms bent, legs bent, and your butt facing the chair.
    Spread your legs parallel with your hips. Bend your elbows down, lowering your entire body to the floor, back straight, until your arms are at a 90 ° angle, then come up and repeat the exercise 15 to 20 times.
  3.  Remain upright, shoulders down, arms outstretched horizontal. You take a dumbbell or a 1.5 liter bottle in each hand, breathe in, then breathe out, bending your elbows to bring your hands under your chin. The goal is to raise your elbows higher than your dumbbells, keeping your back straight.


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