Happy weekend my hivers friends, I hope you are very well and that you are always full of energy and good health 🤩💪...!. How weekends also work on our body, and when you have one more goal, the day or time doesn't matter. That is why today I bring you a simple but effective routine, which will allow us to work and tone our arms, and it is necessary that if you want to do it, I recommend that you do not change the routine weekly, and that way you will be able to see the desired results💪 .
⚡SOME OF THE EXERCISES⚡
🏋️♀️BICEPS CURL
This exercise is performed by contracting the biceps, and bending the elbows fully supinated (palms facing up) while exhaling.
Ejecución
√ Series de 3 con repeticiones de 15, 17, 20.
Execution
√Series of 3 with repetitions of 15, 17, 20.
✨SIDE ELEVATIONS✨
Ejecución
√ Series de 3 con repeticiones de 12, 15, 17.
Lateral elevations make the shoulder much more resistant while protecting the joint, where it allows the head of the humerus to remain firmly in place and thus minimizing the risk of dislocation or dislocation in a fall.
Execution
√ Sets of 3 with repetitions of 12, 15, 17.
OVERHEAD SHOULDER PRESS🔥
Needless to say, the overhead press is first and foremost a shoulder exercise, it's one of the only lifts that properly stimulates both the anterior and lateral delts, thus allowing us to build bigger shoulders. and wide, and although this may scare you if you are a woman, keep in mind that it is a myth that we will see ourselves as men if we work certain areas of the body and that it is also necessary to strengthen, since this will allow us a balance of strength, resistance and dough.
Ejecución
√ Series de 3 con repeticiones de 15, 18, 21.
Execution
√ Sets of 3 with repetitions of 15, 18, 21.
IMPORTANT NOTES📢
• It is very important to always warm up your body before doing any physical activity, especially if it is about working with weight, the ideal is to do a short warm-up of approximately 10 minutes, this will help you avoid any type of injury or cramp.
• The time or number of repetitions is your preference and your level of training, as well as the distribution of each of the exercises, I personally increase weight and series per week, so if you are thinking of starting to do exercises go carefully and with desire that yes you can 😉💪!.
• If in this sense you are starting with physical activities and want to do this routine, I recommend that you do the exercises shown with fewer repetitions so that you adapt your body and mind, and with very little weight, that will always help you in prevention of possible injuries; you can count in your mind the seconds of rest between each series, if not use Tabata for this type of task, which is super great, and never ever exercise the same muscle constantly, giving it a two-day rest would be the ideal 😉.
• A good diet is super important both to obtain a good physical condition and for our health, avoiding or otherwise controlling some type of conditions.
💫RECOMMENDATIONS
• For beginners: If you are just beginning to do physical exercises, go slowly in the number of series, you can do 2 or 3 series of 5 each one or 10 repetitions, with a rest level of 10 min.
• For advanced: Progressively increase the number of repetitions in the series, that is, perform 3 series as the main goal of 25 repetitions rising to 70 with a rest level of 1-2 min, this will allow you to develop greater resistance and that your muscle grow and tone 💪.
I hope you find it useful😊, and as always... Strengthen your body and your mind 🏋️♀️💪... I send you a big hug from a distance ❤️
📸Fotos tomadas y editadas desde mi tlf Tecno spark 8T.
🎹Música de fondo Fuente
🖼️Video editado en CapCut.
Gifs creados por la aplicación Canva. Contenido creado por mi autoría 
▶️ 3Speak