When it comes to physical beauty, everyone immediately draws abs and ass like a nut in their thoughts. At the same time, forgetting that all the inflated charms will easily cross out the flabbiness of the hands. Flaccid muscles and puffy shoulders do not paint any girl. Pumping hands, which so many are afraid of, is not so easy. And & nbsp; here to make them & nbsp; embossed, taut, outlined under the power of each. We will tell you what exercises you need to do in order to boldly bare your arms at any time of the year.
- Warm-up exercises: where to start the complex
- 5 basic exercises to get rid of sagging arms
- Finishing the workout and a couple of tips
Warm-up exercises: where to start the complex
Before any workout, you need to warm up. For exercises on & nbsp; hands, this is especially important, since dislocation of the shoulder, rupture of the tendon & nbsp; & mdash; these are very common injuries that can happen to anyone. Warming up will help warm up the muscles, increase blood circulation, and increase tissue elasticity.
jumping rope and jogging and suitable as preparation. You can do several exercises to stretch the muscles, this is very good for tissues, joints and ligaments. Stretching — this is not strength exercise, it should not be performed with effort. It is also important to ensure that any action does not cause pain. Below is an example of several stretching exercises.
Stretching by itself helps increase muscle flexibility, improves posture, increases circulation, and makes breathing easier. If for some reason you don't have time for a full workout, stretch anyway, 5 7 minutes a day, you will definitely find it.
Read also: Best workout programs for people who don have no time at all
5 basic exercises to remove sagging arms
First of all, laxity of the arms is associated with saggy skin and muscles from the inside. It really looks ugly and visually full. To tighten these "wings", you need to perform exercises for the biceps and triceps, they form a beautiful shape and relief of the upper arms. The exercises are very simple, so you don't have to run to the gym to do them. Great, if there is a pair of dumbbells, no — take two plastic bottles filled with water (volume 1–1.5 liters). Perform all exercises in 3–4 sets of 10 times.
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Extend arms with dumbbells in front of you.Stand straight, feet shoulder-width apart. Grab the dumbbells with an overhand grip. At the same time, raise both hands in front of you to shoulder level, fix at this point and lower. Do not bend your arms, do the exercise slowly, not jerkily.
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Breathing the dumbbells to sides.Stay in the same position, arms with dumbbells slightly bent at elbow. Spread your arms out to sides, raising them to shoulder level. Slowly lower the dumbbells as exhale.
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Standing Dumbbell Press. Stand up straight, grab the dumbbells with an overhand grip. Spread your arms to & nbsp; sides, bend them at & nbsp; elbows, keeping the dumbbells raised. While exhaling, lift the dumbbells up, straightening the elbow joint, linger in this position, slowly counting to two. Lower your arms to the starting position. Don do this exercise in a jerk, all movements should be smooth.
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Dumbbell Biceps Curl. Take the dumbbells in an underhand grip, palms facing you. Raise the dumbbells by bending your arms at the elbow joint. At the end point, the forearm should be parallel to the floor. Hold this position for two counts, and then lower the weight. Try to keep your elbows still, tightly pressed to body.
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Behind the head dumbbell press. This exercise is good for triceps. Take one dumbbell with both hands and put them over the head. Elbows should be pointing up. Raise the dumbbell by straightening your arms. Lower and pause at lowest point for two counts.
If you perform these exercises every other day, the result will be noticeable in a month. Measure your arm circumference before starting training and 30 days later and compare the results. You will be pleasantly surprised. In addition to the fact that the flabbiness of the hands will go away, you will feel how great it is to feel the strength of your muscles.
Read also: Workout at home for weight loss: effective exercises
End of workout and a couple of tips
After your workout, do a couple of stretching exercises, this will help prevent soreness. In addition, after training, the muscles are properly warmed up and elastic, which will increase the effectiveness of stretching exercises. Gradually reduce the intensity of movements, slow down the pace, restore breathing.
Advice for beginners. If you have never trained dumbbells and the last workout of your muscles was in school PE class — this is not a reason to shirk exercises and think that everything is lost. Start exercising... without dumbbells. Just clench your hand into a fist and do everything as if a weight is in hand. Pay more attention to the correct position of the body, uniform breathing, smooth movements. In time you will feel ready for the challenge.
Intense exercise will help to quickly reduce the amount of body fat. To prevent sagging skin, make it a rule to take a contrast shower or do a dry brush massage before starting your workouts. So you reduce the appearance of cellulite, restore skin tone and elasticity. Such an integrated approach within 1–2 months will transform your hands. Main — start, and not from New Year or Monday, but today.
Read also: Effective time for sports: choosing wisely
Effective Exercise Techniques in our Video: Arm Muscle Exercises
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