How To Build Abs And Arms | Sports And Fitness



Sports And Fitness

How to build abs and arms

Hands and the press - the two main problems of women. If you do not follow the muscles in these areas, deplorable result is not long to wait. With age, the hand muscles sag, which is naturally not satisfied with the fair sex. Abdominal muscles sag due to poor nutrition, ignoring the sport, giving birth, etc. This article will pay attention to exercise and proper diet to help bring the figure in order.

How to build abs and arms

You will need:

Dumbbells 1,5 kg.

Instruction how to build abs and arms

Step 1:

Exercises for ruk1.Iskhodnoe position (Ip): feet shoulder width apart, dumbbells in hands. On the exhale, begin to bend your elbows and return to an initial position Perform 3 sets of 10-15 raz.2.I.p. as in the previous exercise. Hands with dumbbells first lift over your head, then start to lower their head. 3 sets, 10-15 raz.3.I.p .: left hand and left knee to rest against the bench. Back straight. In the right hand take a dumbbell and bend at the elbow. On the exhale, straighten your arm back, so as to form a straight line. Do the same exercise on the left hand. Repeat 8-10 times, in three sets, each ruki.4.I.p .: feet shoulder width apart, dumbbells in hands. Begin to plant in the hands of the parties, to shoulder level and return to an initial position During the exercise, try not to lift the shoulders. Perform 3 sets, 10-15 raz.5.I.p .: feet shoulder width apart, hands with dumbbells bend at the elbows and start to push them forward (exhale), at chest level. Do 3 sets of 10-15 raz.6.I.p .: lie on your back, bend your legs at the knees. Pull straight hands with dumbbells in front of you. Slowly bend your elbows and slide the dumbbell behind your head. Go back to the initial position Perform 3 sets, 10-15 times. Stretching: Get bent at the elbow, right hand behind his head and his left hand to push the elbow. Hold this position for a few seconds. Change hands.

Step 2:

Exercises press1.I.p .: lying on your back, feet flat on the floor, hands behind his head. On the exhale, rise housing, tear off your shoulder blades off the floor, chin drag in the joint between the wall and the ceiling. Perform 3 sets, 20-30 raz.2.Prodelayte the same exercise, only to pull the legs perpendicular to the floor. Perform 3 sets, 20-30 raz.3.I.p. the same as in the first exercise. Put your right foot ankle on the left knee. The left hand behind his head rewound, lying right on the floor. Begin to raise the body and drag the left shoulder to the right leg. Make each side for 3 sets, 15-20 raz.4.I.p .: lying on his back, legs stretched out on the floor. The body - one straight. The loin is pressed to the floor. On the exhale, begin to raise the legs 90 degrees, exhale slowly return to an initial position Perform 3 sets, 15-20 raz.5.I.p .: lying on his right side, right arm under his head, left lying on his left side. On the exhale, lift the body up to 30 cm lower on inspiration. This exercise is a good side muscle pumps. Most importantly do not go up by hand, but at the expense of muscle. Perform 3 sets, 10-15 times.

Step 3:

PitanieOdin of the main enemies of not only the stomach, but the buttocks and thighs - a sweet carbonated drinks. They contain a lot of sugar, which helps not only the development of cellulite and ozhireniyu.Isklyuchite food that provokes swelling zhivota.Takie fruits like apples, plums, pears, it is better not to drink if you are going to eat themselves plyazh.Priuchite 3-4 times a day, in small portions. So you will not feel hunger, and therefore will not be snacking on hodu.Peyte more water, green tea. This helps to eliminate toxins from organizma.Upotreblyayte citrus: grapefruit, oranges and t.d.Potreblyayte large amount of fiber. It is contained in the following products: bran, whole grains, nuts, beans, broccoli, raisins, carrots, apples.

Bread bran contains a lot of fiber