The worked muscles of hands are important not only for men, but also for women. Hands without the sagged skin and fat deposits will allow you to wear dresses and tops without sleeves and to look remarkably in them. Exercises with dumbbells, the post and the rubber plait will provide the beautiful relief of shoulders and the regal bearing and also will develop back muscles.
It is required to you
- - dumbbells;
- - post;
- - rubber plait;
- - gymnastic bench;
- - gymnastic platform.
Instruction
1. Before the complex warm up. Execute arms swings, rotate shoulders and brushes, stir up roars. Make several bendings and lunges.
2. Take the rubber plait and get up both stupnyama on its middle, holding the ends in the lowered hand. Slowly bend hands in elbows and also slowly straighten them. Repeat exercise of 14 times, having made from one to four approaches.
3. Get up directly, having slightly placed legs and holding the foot in parallel each other. Take the plait for both ends. Bend hands in elbows, having raised them to shoulder height. Straighten hands in the parties, with effort stretching the plait. Repeat exercise of 12-14 times, having executed 2-4 approaches.
4. Postpone the rubber plait and take the post. It shouldn't be too heavy – choose weight depending on your physical shape. Weight exercises effectively burn fat deposits in shoulders and tighten the drooped skin.
5. Lay down on the gymnastic bench or on the floor, having extended legs. Take the post and slowly you get it for the head, slightly bending hands in elbows. Return to the home position and repeat exercise of 8-10 times.
6. Get up, having slightly placed legs and holding the foot in parallel each other. The post in freely lowered hands. Slowly lift the signature stamp to the chin, holding elbows parallel to the post. Repeat reception of 8-10 times.
7. Complicate exercise. Get up on the gymnastic platform. You hold legs straight lines, bend the trunk at right angle. Carry out the post press to the breast. Don't hang the head, you hold elbows highly. This exercise not only will remove fat and will tighten muscles of hands, but also will strengthen the back.
8. Take dumbbells. Get up directly, holding them in the lowered hand. Slightly place legs, the foot in parallel each other. Alternately lift dumbbells, strongly bending hands. You don't hurry, you don't hunch the back. You hold the head highly. Repeat exercise of 10 times each hand, have a rest and execute the second approach.