3-week anti-jiggly arms training plan

Jigg-jigg-jigg-jiggly arms! Do you know what that means? Perhaps you know this “singing” word, if you can not wear short sleeve clothing and you are embarrassed by your arms. The fact is, women’s arms get flabbier with age.

In addition, this body problem can arise after a sharp weight loss. Firstly, it looks unattractive, secondly, you can feel discomfort being in your own body, and thirdly, you need to urgently do something to solve this problem!

Hey, girls, we are here to help you! With the help of our 3-week anti-jiggly exercise plan, you will get your arms into shape!

This awesome plan includes effective and powerful exercises that will help to build lean flab-free arms, as well as building a strong upper body, which is the key to your overall physical health.

The basis of training is three basic moves that will target every area of your arms. Just do not worry, these exercises are simple in the performance, but at the same time hit all fitness levels and give a real burn.

In addition, do not forget to buy dumbbells ranging from 10 to 20 pounds in order to perform workouts.

Well, do you like it? Are you ready to spend 3 weeks training to get beautiful and strong arms for the beach season? If so, scroll down to see how to perform each move to avoid injury and stretching.

And then be ready to start doing these exercises that will give you only amazing feelings!



#1. Triceps Extension

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1. Grab a dumbbell and stand straight with your feet shoulder-width apart.

2. Raise your arms and, with your elbows pointing forward, start lowering the dumbbell.

3. Slowly raise the dumbbell to the starting position and squeeze the triceps.

4. Repeat.
#2. Triceps Kickbacks

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1. Grab a set of dumbbells, bring your torso forward and bend your knees slightly.

2. Bring your elbows up, so that your upper arms are parallel to the floor, and kick back until your arms are fully extended.

3. Slowly lower the weights to the starting position.

4. Repeat.



#3. Dumbbell Bent Over Lateral Raises

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1. Grab a set of dumbbells and bend your torso, until your chest is nearly parallel to the floor.

2. Raise your arms out to the sides as you lift the dumbbells.

3. Once both arms are parallel to the floor, pause, and then slowly lower them to the starting position.

4. Repeat.

#4. Front Shoulder Dumbbell Raises

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1. Grab a set of dumbbells and stand straight.

2. With your palms facing down, lift one dumbbell until your arm is slightly above parallel to the floor.

3. Pause and then slowly lower the arm back to the starting position.

4. Repeat with the opposite arm and keep alternating sides until the set is complete.

#5. Biceps Curl

Bicep Curls | Illustrated Exercise Guide

1. Stand straight with a dumbbell in each hand, your feet shoulder-width apart and hands by your sides.

2. Squeeze the biceps and lift the dumbbells. Keep the elbows close to your body and the upper arms stationary, only the forearms should move.

3. Once the dumbbells are at shoulder level, slowly lower the arms to the starting position.

4. Repeat.

#6. Two Armed Bent Over Row

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1. Grab a set of dumbbells, bend your torso forward and keep your knees slightly bent.

2. Pull the dumbbells toward your waistline, while squeezing your shoulder blades.

3. Slowly lower the weights to the starting position. A 1-second pull, 1-second pause, 2 second down count is ideal.

4. Repeat.

#7. Lateral Raises

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1. Grab a set of dumbbells and stand straight.

2. With your palms facing down, lift the dumbbells and raise your arms out to the sides.

3. Once your elbows are at shoulder height, pause, and then slowly lower the arms back to the initial position.

4. Repeat.