Women's hands are no less seductive and sexually attractive than those parts of the body that men traditionally consider to be the main feminine charms. You should not deny yourself the pleasure of wearing a sleeveless evening dress or summer dress just because you have thin arms and flabby muscles.
It is necessary
- - dumbbells 2, 5 - 4 kg;
- - gymnastic mat;
- - fitball;
- - rubber expander.
Instructions
Step 1
Take dumbbells. Stand straight, arms with dumbbells lowered along the body, palms facing forward. Tighten your abs and bring your shoulder blades together. Do not tilt the body back or forward. Slowly bend your right arm and bring the dumbbell closer to your shoulder. Hold for two seconds and gently lower your hand down. Perform a left-handed lift. Do not lift your shoulders while moving. The number of repetitions is 10-12 for each hand.
Step 2
Pick up dumbbells. Place your feet shoulder-width apart and bend your knees slightly. Tilt the body forward so that it is almost parallel to the floor. Bend your elbows at a 90-degree angle and press against your torso. Turn your palms inward. Keeping your shoulders still, straighten your arms and pull them back, while the triceps should be very tense. Lower your arms and do the exercise again. The number of repetitions is 8-10.
Step 3
Take two dumbbells. Sit on the fitball or stand up straight. Spread your feet shoulder-width apart, feet parallel. Raise your arms to shoulder level and spread them to the sides, bend your elbows at an angle of 90 degrees so that your forearms are perpendicular to the floor. Turn your palms forward. Keeping your body straight and without raising your shoulders, press up first with your right and then with your left hand. To do this, straighten your arm and extend it over your head. Then lower your hand to the starting position.
Step 4
Take the dumbbells in your hands and lie face up on the gym mat. Place your feet on the floor with your knees bent. Extend your arms up so that they are over your shoulder joints. Then bend your elbows, stretching your forearms parallel to the body and each other, turn your palms towards you. Don't arch your back. Tighten your abs. Keeping your shoulders, elbows, and wrists still, straighten your arms. Turn your palms away from you as you move. Hold for a second and gently bend your arms. The number of repetitions is 12-15 times.
Step 5
Sit on the floor and bend your knees slightly. Slip the rubber bumper over your feet and grasp the handles with both hands with a reverse grip. Press your elbows against your torso. Tilt your body back slightly, straighten your back and tighten your abs. Keeping your shoulders stationary, gently pull the arms towards your shoulders. Straighten your arms again. The number of repetitions is 8-10 times.
