|
 It's no secret that some muscles are utilized more often during training, others - on the contrary, at least. In particular, these include the muscles of the upper arm. Like there and the biceps, and regularly carry out exercises on triceps, and raising his arm up, the muscles still sag. What to do? Correct training.
For those sagging muscles respond poorly pumped triceps muscle. It is therefore necessary to increase the efficiency of the exercise is for that body part. You will need dumbbells. You can do the exercises in the order you desire.
Exercise 1.
Let's start with
push-ups
. The simplest and most effective exercise. Perform it must be a feeling, really, with the arrangement.
Take the emphasis lying. If physical training does not, then rest against the floor knees. Brushes are located directly under your shoulders, fingers pointing forward. Breathe. As you exhale, bend your elbows and omit the chest. Try to go down as low as possible, keeping your back straight, and do not lift up the ass. Make 2 - 3 sets of 10 - 15 times. The amount set on the basis of their physical shape.
Include a set of reverse push-ups. They are also good for strengthening the upper arms.
Exercise 2. Raise hand in hand.
Now grab a dumbbell. On the inhale - lift direct hand in hand. Hold this position for 3 bills and lower your arms down. Do 2 sets of 10 - 15 times. Alternatively, instead of dumbbells can be mounted on the hands loads. And perform upgrades as dynamic and static (ie, raise your hands and keep from 1 to 5 minutes).
Exercise 3
. And then we
straighten the arm back
. To do this, tilt your body forward so that it is parallel to the floor. You can, by the way, to sit on a chair and lower body on your knees, and you can lie down on the bench and straighten your arm back. If you do the exercises from a standing position, then take a dumbbell in your right hand, right leg slightly set aside back, bend your left leg and place your left hand into it. On the inhale bend, and as you exhale straighten his right arm. Make 2 - 3 approach each side by 15 times.
Exercise can complicate and straighten back just two hands.
Exercise 4.
Now a little lie down. Lie on the floor or bench in the back. Take a dumbbell in your hands. On the inhale bend your arms so that the hands were turned to face fingers down and parallel to the floor. Elbows look into strontium feet. On the exhale, straighten your arms, turning so that his fingers were sent from you. On the inhale again unfold his arms and bend your elbows.
Exercise 5
. Lying on your back, raise your hands straight in front of him with dumbbells perpendicular to the floor. On the inhale bend your elbows, dumbbell descends to the level of the ears. The elbow should not move. The exercise should be solely due to the arm muscles. On the exhale, straighten your arms. Makes 2 - 3 sets of 15 times.
Exercise 6.
Now get up and grab a dumbbell. Lift up. The fingers touch each other. Bend your arms so that turned out to be a dumbbell behind. On the inhale and straighten arms, exhale bend. Repeat 15 - 20 times.
These simple exercises will help you to pull up a troubled part of the body for many women, as shoulder Department of hands, and you can feel more confident in the open dresses.
|
|
|
|
|
|
