Every girl wants to feel tender anda fragile flower, a creature with an ideal appearance and a rich inner world. And if the perfection of the immaterial essence requires the concentration of spiritual forces, then to add charm to the external features you will have to work physically. It would be great if the extra pounds that have stuck to the stomach and hips over the long winter could be shed as easily as the boring warm clothes. But only regular active sports in combination with proper nutrition can help to give elasticity to the stomach and buttocks, to return the relief of sagging arms. And if up to now you have neglected even basic exercises, then do not expect a successful solution to the problem in a short time.
How to practice correctly
Too much workload won't get you any closergoals at once, and the consequences can be disastrous. Muscle pain will not only prevent you from continuing your workouts – you will barely be able to move. Therefore, only a gradual increase in the load, a transition from simple to complex will allow you to make up for lost time with minimal losses. To achieve the best results, the loads should be moderate, the exercises systematic, because the desire to have a sporty and fit figure is not enough. It is very good if you decide to use the services of a fitness club to implement your plans. In a sports facility, you will most likely master programs to strengthen the muscles of the whole body, including your arms. If you are more concerned about the condition of your forearms than the condition of other parts of your body, do not forget to inform the instructor about this. He will develop special exercises for you aimed specifically at restoring these problem areas. If you do not have the strength, money or time to visit a sports club, you can achieve the desired effect on your own by doing exercises at home. It is never too late to start exercising, the main thing is to set yourself up for a positive result in advance. In addition, such exercises do not require any complicated sports equipment. At first, you can do without dumbbells. Do not overdo it during training. Before you start, warm up your entire body, including your arm muscles.
Complex of exercises for hands
- The most effective exercises for hands without dumbbells- it's push-ups. For those who have not worked for a long time, it is better to start pressing not from the floor, but from the sofa or even the window sill. The only unconditional condition for such an exercise should be the simultaneous lowering and lifting of the entire trunk, rather than its individual parts. For clarity of performance, sound the score: at once - dropped, on two - went up. Repeat 5-6 times, with time, bring the number of repetitions to 10;
- Sit on a chair, palms resting on the seat. Tighten the triceps, with effort slowly lift the trunk over the chair. Then slowly return to the starting position. Do not forget to keep your shoulders down. Do about 20 repetitions. This exercise will be most effective at the minimum speed of its implementation;
- Stand upright, spread your arms to the sides, legs shoulder-width apart. Without bending your elbows, draw your hands imaginary circles - one minute in each direction;
- Stand on all fours, placing your handsparallel to the shoulders, unfold your fingers in opposite directions. By flexing your hands, make sure that the chest touches the floor. Try to keep your back straight. Return to the starting position. Repeat exercise at least 8 times;
- Lying on your stomach, spread your legs apart. Make sure that the hips are firmly pressed to the floor. Take emphasis on the palm of your hand. The direction of the fingers should be forward. Raise the upper part of the trunk so that your arms straighten completely. Lock the position for a few seconds, then go back to the original position. Repeat 8 times;
- Very light, but effective exercises for the handscan be performed several times a day. Sitting in the pose of the Turkish sultan, straighten your shoulders and fold your hands in prayer before you. Make sure that the elbow bend angle is straight. Slowly begin to squeeze the palms between each other, stop at the maximum point of squeezing for 15-30 seconds. Relax your palms and repeat the exercise first. During rest do not lower your elbows. Make at least 4-5 approaches. Within a few weeks, not only your arm muscles, but also your breasts, will grow stronger. For a variety of hands can be squeezed also at the abdominal level or above the head;
- Starting position - standing, feet apartshoulders. The body is slightly tilted. We cross our outstretched arms in front of us, alternately turning our palms up and down. Do 20-30 repetitions. The same can be done without tilting, crossing our arms above our head. Do not forget to rotate our palms in different directions. After the exercise, shake your hands vigorously;
- The body is slightly tilted forward, legs bent inknees, fingers clenched into fists, stretched out in front of him. With visible effort, turn the hands one after the other, then abruptly throw them into their original position. During the exercise, you can bend and unbend fingers, rotate your fists. Repeat 10 times for each hand;
- Standing straight, raise your hands up to shoulder level,palms forward. With the effort to lower the forearms downwards - the palms look back. Make at least 10 visits. Make sure that the muscle tension of the biceps is strong enough, do not relax. Fade after each movement for a few seconds. After exercise, relax the hands and shake them.
Hand exercises take very little efforttime, they are simple and will not require painful efforts. Performing them constantly, you will become the owner of beautiful biceps and relief triceps. Their impeccable shape will allow you to proudly demonstrate to others the grace of smooth lines and the sexuality of curves. Open summer dresses and bright, airy sundresses will become your faithful companions for the whole summer, creating a festive mood and a cheerful, carefree atmosphere around.
