Video: Tightened Arms At Home
2023 Author: Madeline Holiday | [email protected]. Last modified: 2023-07-30 22:01
Putting on a summer T-shirt or an open evening dress, many women suddenly realize that, while doing fitness, they spent time on their hips, waist, legs, but forgot about their hands. You can also monitor and maintain your hands at home with a few simple exercises. Location: Location: The proposed complex will help to eliminate sagging, improve the shape and relief of the hands.
Start with a short warm-up. Rotate your hands for two or three minutes, then do the scissors exercise - alternately raise your arms above your head, then bend your elbows several times and spread them apart.
The main set of exercises
Take dumbbells weighing 1 or 1.5 kilograms each. Raise your arms to the sides to shoulder level. Do this at a slow pace. At the highest point, linger for a few seconds, and also slowly lower your hands down. Repeat the exercise 12 times. This exercise contributes to the formation of a beautiful shoulder line.
Take the dumbbells and bring your arms down along your body, palms out. Start doing slow elbow curls. Try to do the flexion as diligently as possible. Do it 12 times. This exercise is aimed at the biceps.
Take dumbbells, stand up straight and lean forward slightly. Bend your arms at the elbows and pull them back a little. At a slow pace, straighten your arms with dumbbells back. If you do the exercise correctly, you will feel tension in the back of your forearm. Repeat 12 times. This exercise is designed to work out the triceps - the most "difficult" part of the arms, besides, the triceps loses its elasticity and shape faster than other muscles. Treat the exercise carefully and work through this problem area properly.
Take dumbbells, raise your right hand above your head and bend at the elbow. Then from this position, straighten your arm 12 times. Do the same with your left hand. This exercise also targets the triceps.
From a prone position, lean on your hands and start doing push-ups. Do the exercise at a slow pace, and linger at the bottom point for a couple of seconds. Push-ups will not only strengthen your arms, but also tighten your pectoral muscles. Do two sets of 16 push-ups.
Stretching
Raise your right hand up, bend it at the elbow, then throw it behind your back. With your left hand, lightly press on the elbow of your right hand and hold this tension for five seconds. Change your hand.
Take a chair with a back, sit up straight, put your hands back behind the back of the chair. Holding with your hands, tilt your body forward as far as possible and stay in this position for 10-15 seconds.
These exercises are well suited for women. Exercise two to three times a week and your arms will be nice and toned.
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