Hand tighten the muscles - rapidly

C age untrained arm muscles become more flabby, sagging and even thin persons do not look too aesthetically pleasing. But ahead of summer - the hot time of open tops and sundresses!

Strengthen arm muscles   and get ideal arm muscles   Exercise will help you home. If you do them regularly, the effect becomes evident very quickly.

The exercises for the muscles of the hands

Exercise 1 . In a standing position, dilute with outstretched arms to the sides at shoulder level. Describe your hands (without bending!) Circles - first to one side, then the other. The rotations in each direction are carried out within a minute. Repeat 3 times.

Exercise 2.   Sit back in a chair. Lean hands on the seat and press until you get tired.

Exercise 3.   Stand up straight, place feet at shoulder width apart. Lower the dumbbells with arms along the body. Slowly bend your left arm at the elbow, raising the dumbbell to the armpit, and then slowly lower it. The same proceed with the right hand. Perform 10 times.

Exercise 4.   Sit on the floor. Keep your feet together, bend your knees. Direct hands Take a step back and lean on them. Keep your hands so that the brush well under shoulder, back and fingers "looked" forward.

Start slowly bend the arm, much as possible bringing your elbows to the floor. The stomach does not bother the main burden should fall on the hands. Repeat 10 times.

Exercise 5.   In a standing position, spread legs at shoulder width apart. Pick up a dumbbell, bend your elbows.

Raise your hands in hand, turning the brush. Then lower down. Repeat 8 times.

Exercise 6.   Take a dumbbell in your right hand (1, 5 kg) and bend at the elbow. With his left hand and left knee on a bench uprites. Hand with dumbbells slowly straighten and then bend again. Do the same with the left hand. Perform 10 times.

Exercise 7.   In a standing position, spread legs at shoulder width apart, knees slightly bent. Pick up a dumbbell (1, 5 kg). The arms should hang along the body.

Clutching his elbow to the waist, bend one arm and point the brush while holding the dumbbells to shoulder, turning his hand to 90 degrees. Then, slowly lower and do the exercise with the other hand. Repeat 8-10 times.

Exercise 8.   Standing face to the wall at a distance of one step, rest in her hands shoulder width apart. Slow pressing, bending and straightening the arm. The body should be straight, heels - pressed to the floor. Repeat 8 times.

Exercise 9.   Get on all fours, knees - shoulder-width apart, hands rest on the floor, too strictly at a distance apart. Palm slightly turned to the side, back straight. Slowly lower yourself by bending the arms until the chest almost touches the floor. Now the urging backwards. Repeat 8-10 times.

Exercise 10.   Sit on the edge of a chair. Take hold of the seat. Sliding off the chair forward as low as possible, leaning on hands, bent at the elbows and then slowly rise. Repeat 8-10 times.

Exercise 11.   In a standing position, spread legs at shoulder width apart. Pick up a dumbbell. Lean forward. Press your elbows close to your body, bend your arms at right angles. Then, straightening the arms, taking them back so that upper arms remained motionless. How can strain your muscles stronger. Perform 10 times.

Exercise 12.   Lie on your stomach, keep your hands along your body. Pick up a dumbbell, turning the palm upward. Keep your back and abdomen tense and neck - relaxed. Begin swings his arms up at a rapid pace. First, repeat 10 times, but gradually bringing to 50 repetitions.

Fitness

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