Hands carry out a huge list of tasks throughout the day. Flabby muscles do not give much strength to the arms, and exclude the possibility of performing hard work. Strong hands are needed not only for men, but also for women, because they are the ones who carry heavy bags. Strengthening the upper limbs can be done in a short time by systematically performing exercises on the muscles of the arms. It is recommended to train at least 4 times a week.
Instructions
Step 1
Sit on the floor with your legs extended, palms near your hips. As you inhale, bend your knees, completely lift your torso up, throw your head back. Emphasis on the palms and feet. Hold in a pose for 3 - 4 minutes, breathe evenly and calmly. As you exhale, return to the starting position.
Step 2
Sit on the floor with your legs straight, rest on your hands. As you inhale, lift your hips up, stretch your body in a straight line. You will resemble a plank. Hold this position for 3 to 5 minutes. With an exhalation, return to the starting position.
Step 3
Sit on your left thigh with your left hand on the floor. As you inhale, lift your entire body up, leaning only on your feet and left arm. Hold the pose for 1 minute. With an exhalation, return to the starting position. Repeat the exercise on your right arm.
Step 4
Do push-ups. If your arms are very weak, then begin to train them, leaning against the wall. Then go to the floor, do push-ups with an emphasis on your knees. The next stage is to rely only on the feet and hands. Often, men do push-ups by placing their feet on a hill: a couch or a bench.
Step 5
Walk up to the wall. Get on your knees, fix your palms a little further from the wall, place your head near the support. Raise your legs up, resting on your hands and head. Stand like this for 1 to 3 minutes, gradually bringing the exercise up to 5 minutes.
Step 6
Purchase boxing gloves and a punching bag, or practice boxing at a fitness club. Boxing strengthens the muscles of the arms, makes them prominent and strong.
