Speaking about the beautiful relief of hands, the worked line of shoulders, with the accurate, but not pumped over muscles most often is meant. The girl thin by nature who doesn't play sports, most likely, will have thin, sluggish hands. However, full, too sloping or flabby shoulders look even less esthetically. Fortunately, it is possible to improve situation even in house conditions.
It is required to you
- - cardiovascular machine;
- - dumbbells;
- - post.
Instruction
1. Estimate the condition of the hands. If they very thin and sluggish, are necessary for you regular power trainings which will allow to achieve the beautiful relief, but at the same time not to lose grace. If on hands there is the excess fat, not to do you without cardiotrainings. Remember that to lose weight locally in the problem zone - it is impossible. Fat burns down evenly on all body therefore you should place emphasis on the combination kardio and power exercises. Try to begin every day with jog, walking on the racetrack, the ellipse or the stepper. In operating time carry out auxiliary arm movements. So you not only will take the first step on the way to relief shoulders and all body in general, but also considerably strengthen the cardiovascular system.
2. Together with the coach or independently develop the program of power trainings. Remember that the beautiful relief of hands can't achieve without work with burdenings and also without study of the back and pectoral muscles. For a start you can train these zones 2-3 times a week. Begin with weight in 3-4 kg if were never engaged before. Your training can include raising of hands with dumbbells diversely, the press of the post, push-up from the floor, the return push-ups from the bench. You lead up performance of exercises on 15 repetitions and 3 approaches. Then gradually increase operating weight. Only 4-5 exercises during one occupation will allow to work bicepses, tricepses, deltoid muscles. The relief of hands also depends on their tone.
3. Regularly be engaged in the extension as after the power training, and is longer, for example, within morning exercises. Women's muscles look beautifully in case they are rather extended and elastic. As the basis you can take yoga asanas: if the philosophy accompanying it, exercises - already quite good step isn't close to you to the flexible body. Be engaged regularly, trying to be late longer in each pose. Such practice will give to your muscles not only stretching, but also excellent static load. As a result your power trainings will be more productive, and the way to the relief of muscles - faster.