If increasing your upper body strength is in your plans, don’t forget about your arms! Strengthening the arm muscles can be of great help for any daily activity: shopping and then carrying bags, carrying luggage, holding a child in your arms… even for playing paddle tennis or tennis, arm workouts! They are necessary!
For this reason, personal trainers Esther and Gema Pineda, known as Gemelas Pin, propose a workout to train this body area that, when it is worked, is very noticeable!
It is a fitness routine of four exercises and there are four series and 30 seconds of rest between series. The first three exercises are repeated 12 times and the fourth exercise is 20 seconds of work. You will need a pair of dumbbells and… let’s lift weights!
Exercise 1. Maximum flexion
Maximum flexion exercise.
In a plank position, supporting knees, feet and hands, we ensure that our arms are wider than shoulder-width apart, as in the image, and we do 12 push-ups without resting our chest on the floor.
Exercise 2. Supinated biceps
Supinated biceps exercise.
Standing, with a dumbbell in each hand, we bend our elbows so that the dumbbells are at shoulder height and we lower them again until they are stretched. We do 12 repetitions of the exercise. Make sure your forearms are facing outward.
Exercise 3. Hammer biceps
Hammer biceps exercise.
Same as the previous exercise but in this case the arms have the wrists facing the body. We bend our elbows until the dumbbells are at shoulder height and lower them until they are fully extended. We do 12 repetitions.
Exercise 4. Isometric 90 degrees
90º isometric exercise.
With a dumbbell in each hand and your legs shoulder-width apart, keep your arms bent 90º holding the weight. In this exercise there are no repetitions but you have to stay in this position for 20 seconds.
Once this first round is finished, remember that there are two more series left until completing the training proposed by the Pin Twins.
Remember that you can follow all the exercise routines of the Pin Twins on ABC Bienestar through this link.
In addition, the Pin Twins periodically organize meetings with their followers in which they propose cardio, GAP, Pilates and postural sessions, and also provide practical tools to take care of themselves. The next one is called ‘Taller Reconnect’, it will be held on October 26 and 27 (two days in the morning) in Boadilla del Monte, in Madrid and you can register and reserve your place at this link: https://gemelas-pin. com/reconnect/
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