15 Min. STARKE ARME zuhause aufbauen! | Arme & Schulter Workout mit Wasserflaschen/Hanteln!

Hi and welcome to a new video of mine. Today there is a workout that has been on my wish list for a long time. And that is a really nice arm workout. Bye bye, we don't want to have wavy arms. We want nice, strong, tight, defined arms. Of course, it's also about fat, about losing weight. You can't just lose weight on the arms, of course. But we can still build up a really nice, strong musculature here. The biceps, the triceps, the shoulders are also included. And the whole thing from home. You can either grab water bottles for it, preferably as heavy as possible. Or if you have shorts, then very, very much like to do shorts. Kettlebells also work, for example, so that you can put on really nice muscle stimuli and really get the best out of the workout. So grab that now, otherwise you don't need anything at all. You can find my sports outfit linked below in the info box. My discount code POLINO10 is also listed below. And then I would say I won't talk about it any longer, because there is nothing more to say. We want nice arms now, so let's go! So, my friends, we're starting with a little warm-up now, just to warm up, so that the pulse can go up a bit. We start with a humbleman. A little changed, and we box at the same time. So we warm up the arms and the shoulder part really nicely. Just open and close and at the same time box forward. If you don't want to jump now, you can also very easily quickly get up with your legs left and right. Otherwise, open and close nicely here. Very, very good. In the break, just circle your shoulders a bit. Forward and back. Now we're going to do a humbleman again, exactly the same principle, up and together. Up, together. Here you can also get up again, of course, without jumping. And the last 10 seconds, just circle your wrists, wrists, elbows really nicely in both directions. Then we start with the first exercise. And we start with our biceps. You're grabbing onto your biceps now, and then you're going to start with the first exercise. So, we're going to start with the first exercise. Now we're going to start with our biceps. You're grabbing onto your barbells or your water bottles. And now we're going to switch, left, right, up. Turn in nicely. Go up in a controlled manner. It's important that the wrists don't bend like this. They form a really nice extension. They're really nice and strong. And now let's go all out. Let's show our biceps. Very good. Put your barbells down for a short break. Relax a little, have a drink. And then we're going straight back to hammer curls. So, we're going to switch our barbells up again and stay in this hammer function. And let's go. And you might notice that especially us women don't need a lot of weight for this. At least not me. So that it burns really nicely. By the way, I'm using 3kg barbells. Just look at what fits you well. So that you can put your muscles to the limit. Of course, you can also switch the weight between the exercises. Of course, not every muscle is equally strong. Relax. And now we have a combination of bicep curls and shoulder press. It looks like this. We're going to do bicep curls again at the same time. Go up and push up. And go down again. Turn in, go up and push up. And down. Very good. Now there's another combination exercise. But now we're getting to the triceps. It's called shoulder press. And then go up from the biceps and down again. I just have to loosen up a bit. It burns pretty badly. I hope you do too. And here we go. Go up and push up from the triceps. I hope you can see it now. Turn to the side. Here. Up and back. You see, the upper arms stay really straight. You don't move them. They stay calm when you go down. Now that we're at the shoulders, we're going to do two shoulder exercises. And then we're going to get to the triceps. What we're going to do now is side lift. And then front lift. And again, to the side. And forward. Are we ready? I think so. Nice and high. And forward. One more time. We can do this. And up. Wow, wow, wow, wow, wow. And of course we don't want to neglect our back shoulder. Especially this one. It hurts a lot. That's why we're going to do an exercise for the back shoulder now. We're going to grab our weight again. Lean forward so that our back shoulder can really work. And now go up and down in a controlled manner. And you can immediately feel that the back shoulder doesn't need a lot of weight. And up. One more time. Let's do it together. Very good. Or the water bottles, whatever. To the side. Triceps, my dear friends. A great exercise for this are, of course, push-ups. I think most of you prefer to do push-ups on your knees. That's why it's nice to go down here. Go down deep and push up. And what's really important now is that the elbows are really close to the body. So don't go outwards like this. The elbows are really close to the body. Go down deep. If it's too hard for you, lay down for a moment and push up again. And of course you can also do push-ups in a normal way. Of course. Very good. Now we stay on the mat. Now there is an exercise for the triceps without any weight. And you will notice how well it goes in. We lie on one side. We start with the right side. And now we just push up from our triceps. In other words, go down and push up. Lay down again and come up from the triceps. Make sure that you don't help with another muscle. Let your triceps do it. In this exercise, you can see what is possible with your own body weight. Now we switch sides. Wow. I can really feel the pump. I'm telling you, I'm twice as big right now. So lay down again and push up. We did half of it. The last real triceps exercise. If you want to increase your triceps, you can do triceps dips. You can also do them on the floor. But with an increase in triceps, you can get even more out. Go down and push up from the triceps. We can do it. Up. Very good. The chair comes away again. And now we have three more exercises in the plank. We start. You can now take your weight again. Of course, you can also do it without weight if it's too heavy. We put that under us now. We go into the high plank and grab the weight alternately. And here again, push the triceps back. And then switch sides. If it's too hard for you, just alternate with one hand up. Relax. Now we can put the weight away. We don't need that anymore. Bye. And bye. Oops. We're going to do another plank now. Now it's rolling back. It doesn't matter. Stay calm. We now alternately touch our toes. Push out of the shoulders and grab the toes. And now the very last exercise. It's a little dark now. Hello, camera. Here I am. We're going to do up and down planks for the last time. From the elbow, come up and come back to the elbow. Alternately. Let's go. The last 40 seconds. Halfway there. By the way, don't hang too high or too low. Really nice. Tighten your core. 10 seconds left. We did it. Yay. I hope you liked this workout. My poor shoulders are definitely destroyed. I would be happy if you could still do it somehow. Thumbs up. Subscribe to my channel so you don't miss any new videos. See you next time. Take care, bye.