Moderately pumped up arms and beautiful muscles are needed not only to effectively walk along the beach, but also to keep the back and spine healthy. You can quickly increase the muscles of the arms and strengthen the spinal column at home, spending no more than an hour daily on exercises.
It is necessary
- - Crossbar (for pull-ups);
- - dumbbells.
Instructions
Step 1
You should start your workout by increasing your own weight. Put on a heavy backpack or a special vest with weights on your back.
Step 2
Now you can start pull-ups. This is best done on a bar that can be easily positioned over any door in your apartment.
Step 3
Hang on the bar: place your hands about shoulder-width apart, turn your palms inward. When bending your arms, inhale; when extending, exhale. It is enough for a beginner athlete to repeat the exercise at least five times.
Step 4
After a minute of rest, repeat the exercise, but place your hands with your palms outward. Increase the number of pull-ups and the distance between your arms every few days.
Step 5
Pull-ups. Without removing the weight from your back, focus on your fists and slowly bend your arms while inhaling. Exhale as you straighten your arms. Repeat five push-ups three times.
Step 6
Legs bent at the knees, strengthen on the fulcrum. This could be a battery, a sofa, or a girlfriend who has the strength to hold them during exercise. Smoothly and slowly bring the body to the bent knees, alternating turns to the left and right. For beginners, 8 times are enough. To rest the muscles in your arms and chest, do squats.
Step 7
For the next exercise, dumbbells are required, but not very heavy. Later, their weight can be increased. Relax your arms and lower them down, bend your elbows a little, turn your palms to your hips. As you inhale, gently and slowly raise your arms to the sides to the point at which the palms with dumbbells, elbows, hands and shoulders, turned to the floor, will not be in line. Fix the pose for two seconds, then, exhaling slowly, lower your arms. For beginners, it is enough to repeat the exercise twelve times. If such a complex is performed daily, constantly increasing the load, then after a month the posture will change, the muscles will become larger, and the spine will become healthier.
