All girls wish to have a beautiful and slim figure. The frequent attention is paid to problem zones — a breast,a stomach, hips and buttocks. But we won't forget about hands and shoulders, the after all beautiful tightened handles do all figure harmonous, attractive and harmonious.
Today on the % site %host we will consider effective exercises for weight loss of hands and shoulders which will help your figure to become ideal.
Isn't necessary are afraid to carry out exercises where muscles of hands and shoulders are involved, expecting that you will have a noticeable relief, as at men. Without the big weight of dumbbells and a bar, sports food and persistent work it won't turn out.
This complex of exercise promotes reduction of subcutaneous fat and strengthening of muscles. Dumbbells weighing 1-2 kg will be necessary for training. If there are no dumbbells — take plastic bottles with water (1 liter = to 1 kg). When performing all exercises are involved in work also muscles of a breast and a back that is indisputable plus.
Any physical training surely begins with warm-up. It allows muscles to be warmed, be prepared well for stronger exercises and to exclude receiving a trauma. Perhaps, exercises for warm-up will remind you physical education classes at school.
- Mill. We get up directly, feet on width of shoulders. We begin serial rotation with hands around — the right hand is raised up (through a back), left below. The right hand falls (in front) and afterwards rises left (through a back). Rotation by hands is around carried out at fast speed within 30 seconds.
- Moves hands to a back. We get up directly, hands are bent in elbows at a breast, elbows look in the parties. We cramp shovels and by elbows we do the movement to a back 2 times, then hands become straight and extended in the parties, carrying out the similar movement 2 times. We carry out exercise of 10 times.
- Jumps with waves. Feet together, hands are lowered along a body. A jump — feet in the parties, hands up (hands are raised with cultivation in the parties). We jump quickly within 30-40 seconds.
Exercises for weight loss of hands and shoulders without dumbbells
1. The most effective and simple exercise — push-ups. We rest hands against a floor, palms have to be exact under a breast and we are wrung out, lowering the case parallel to a floor due to bending of hands in elbows. Exercise can be facilitated and made support of feet not socks, and knees. We are wrung out 10-15 times in 2 approaches.
2. Push-up on a height. We take 2 chairs in the help, we rest one hand on sitting of one chair, the second hand on sitting of other chair. Feet rest socks against a floor, a back direct. We are wrung out from chairs of 20-25 times in 2 approaches.
3. Push-up on the contrary. It is possible to carry out both from a floor, and from a height. We rest palms on a chair, straight arms behind the back, knees are bent. We bend hands in elbows — a breath, we rise by an exhalation. From a floor: we sit down on a floor, knees are bent, we rest hands against a floor behind the back. We lift a basin and we start being wrung out — we bend elbows at right angle and again we straighten hands. 15-20 times in 2 approaches.
Exercises for hands and shoulders without dumbbells: video
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Exercises for hands and shoulders with dumbbells
1. Push-up on dumbbells with a hand raising. Take dumbbells in hand, adopt the provision for push-ups (with the emphasis on socks or knees). The back direct, will tighten a belt. On an exhalation we bend hands and we lower the case parallel to a floor. A breath — we lift the case, straight arms. On an exhalation we tighten one hand from dumbbells to a breast, on a breath we put a hand on a floor and again on an exhalation we do push-up. We change hands in turn. We do 10-15 times in 2 approaches.
2. Pulling up of dumbbells in an inclination. Feet on width of shoulders, knees are a little bent, the case is inclined forward, a back direct. We lower hands with dumbbells down to knees on a breath. We tighten dumbbells to a stomach — an exhalation. Again slowly we lower hands (breath) down and sharply we tighten dumbbells to a stomach (exhalation). We repeat exercise of 25-30 times in 2 approaches.
3. Exercises on a triceps. Feet on width of shoulders, knees are a little bent, a case inclination at an angle 45 degrees. Elbows are bent at right angle and hold dumbbells near a stomach. On an exhalation we straighten hands and we get them for a back, we detain in such situation for 3-4 seconds. On a breath we bend hands. We carry out exercise of 25-30 times in 2 approaches.
4. Pulling up of dumbbells to a breast. A starting position standing, dumbbells are parallel to a floor, together we tighten hands to a breast on an exhalation. — we lower a breath and we straighten hands. To carry out 25-30 times in 2 approaches.
Exercises for weight loss of hands and shoulders with dumbbells: video
Relaxation and extension
To lower or at all the weakening exercises will help to clean pain after training.
- To link palms in the lock, to raise hands over the head and properly to stretch.
- To take one hand a forearm of other hand and it is soft, slowly to press a forearm to a breast. To change hands and to repeat.
- To link palms in the lock behind the back, to stretch and as it is possible to raise hands above.
Regular trainings 2-3 times a week will yield fast positive result and hands will become beautiful and tightened.
You already did exercises for hands and shoulders? Share in comments!