Fat build-ups on the shoulders and flabby arm muscles look repulsive on a member of either gender. To get rid of this aesthetically ugly phenomenon, it is necessary to perform strength exercises on the muscles of the shoulder girdle 3-4 times a week.
Instructions
Step 1
Pick up dumbbells weighing 1 kg or more. Stand up straight with your arms above your head. As you inhale, lower them down through the sides. Repeat the exercise 20 to 25 times.
Step 2
Spread your arms out to the sides, keeping them parallel to the floor. Swing your arms up and down for 1 minute. Extend your arms in front of you at chest level, continue swinging.
Step 3
Lower your arms along your body, press the dumbbells against your hips. As you exhale, bend your right arm at the elbow and pull the dumbbell towards your shoulder. Extend your arm as you inhale. On the next exhale, bend your left arm. Do 20 reps for each arm.
Step 4
Bend your elbows and press them to your sides. As you inhale, straighten your right arm forward, while exhaling, bend it again at the elbow. With the next exhale, extend your left arm. Repeat the exercise 20 times on each arm.
Step 5
Place your palms with dumbbells at your shoulders. As you inhale, straighten your right hand up, with an exhale, bend it at the elbow. With the next breath, raise your left hand. Do 20 lifts with each hand.
Step 6
Lie on the floor, bend your arms at the elbows and place your palms at your shoulders. As you inhale, rise above the floor, resting only on your palms and toes. Hold the position for 1 minute. Then bend your elbows and pull your chest to the floor, keeping your entire body in one line. Do as many push-ups as your physical fitness allows.
Step 7
Sit on the floor, straighten your legs, place your palms near your hips. With an inhalation, lift your buttocks off the floor, straighten your whole body in a straight line. Hold this pose for 1 minute. Then bend your elbows and do a few backward push-ups.
Step 8
Sit on your left thigh, rest on the floor with your left hand, put your right on your belt. As you inhale, lift your hips off the floor and hold the plank position for 1 minute. Then change position and repeat the load on the other arm.
Step 9
Add extra strength in the form of swimming and boxing to your workouts. This way you can shed excess fat from your shoulders much faster and build beautiful muscle relief.
