How to build arm muscles for a week
Flabby muscles of the hands look ugly and spoil the appearance. In a short time to pump up their only possible regular enhanced training. To do this, you must have a great desire to be transformed in appearance, an hour of free time every day and dumbbells weighing not less than 1 kg.
Instruction how to pump up the muscles of hands for the week
Stand up straight, bend your arms at the elbows, palms press with dumbbells to your shoulders. On the exhale, tilt the body slightly down, hold your back straight, bend your legs at the knees. Inhaling straighten your arms and move them back, keep your elbows pressed to his sides. With an exhalation again bend your elbows. Do 3 sets of 20 times.
Feet shoulder width apart, body straight, hands are lowered. On the inhale pull your hands in front of chest, and for 2 - 5 minutes hold them in this position. Then, spread your arms to the sides, palms down, hold the position 1 - 2 minutes. After twist the hands in the opposite direction, that is, palms up and fix the position of a further 1 - 2 minutes. Lift arms straight above your head, and hold them for 3 minutes. After the lower hand along the body, put the dumbbells. Cross your arms, put his hands on her shoulders and pull the arm muscles.
Hands with dumbbells along the lower body. Breathing in through the sides, lift them up, exhale, lower down again. Do 3 sets of 20 swings.
Hands pull to the side. Do springing movement upwards - down swing angle of approximately 90 degrees. Perform each exercise for one minute. Then lower your arms down, relax. 2 Make another approach.
Extend your arms in front of you, palm down direct. Then start the rotation of the hands along its axis, that is the way you wring your hands when you palm down, then the other way to make a rotation. Spread the arms to the side and repeat the rotation of the hands. Each exercise do 1 - 3 minutes.
Excellent strengthens muscles squeezing hands. You can select the appropriate option specifically for you: Focus on the wall standing (for very weak muscles); kneeling in a horizontal position; socks on the feet; feet on the bench, hands on the floor; press on one hand; on fingers. After making your selection push-ups, try to do more than 20 approaches at a time.