Working out arm muscles are important not only for men, but also for women. Hands free from sagging skin and body fat will allow you to wear dresses and sleeveless tops and look great in them. Exercises with dumbbells, a barbell and a rubber band will provide beautiful shoulder relief and regal posture, as well as develop your back muscles.
It is necessary
- - dumbbells;
- - barbell;
- - rubber band;
- - gymnastic bench;
- - gymnastic platform.
Instructions
Step 1
Warm up before starting the complex. Swing your arms, roll your shoulders and hands, shake the roars. Do some bends and lunges.
Step 2
Take a rubber tourniquet and stand with both feet in the middle of it, keeping the ends in lowered hands. Slowly bend your elbows and straighten them just as slowly. Repeat the exercise 14 times for one to four sets.
Step 3
Stand straight with your legs slightly apart and keeping your feet parallel to each other. Take the tourniquet at both ends. Bend your elbows up to shoulder level. Straighten your arms to the sides, stretching the tourniquet with effort. Repeat the exercise 12-14 times, performing 2-4 approaches.
Step 4
Set the rubber band aside and grab the barbell. It shouldn't be too heavy - choose the weight according to your physical condition. Resistance exercise effectively burns fat in the shoulder area and tightens loose skin.
Step 5
Lie on a gym bench or on the floor with your legs extended. Take a barbell and slowly wind it behind your head, slightly bending your elbows. Return to the starting position and repeat the exercise 8-10 times.
Step 6
Stand with your legs slightly apart and your feet parallel to each other. The bar is in freely lowered hands. Slowly lift the bar towards your chin, keeping your elbows parallel to the bar. Repeat the technique 8-10 times.
Step 7
Make the exercise harder. Stand on a gymnastic platform. Keep your legs straight, bend your torso at a right angle. Do a barbell press to your chest. Do not lower your head, keep your elbows high. This exercise will not only remove fat and tighten the muscles in your arms, but it will also strengthen your back.
Step 8
Take dumbbells. Stand up straight, holding them in lowered hands. Spread your legs slightly, feet parallel to each other. Raise the dumbbells alternately, bending your arms strongly. Take your time, don't hunch your back. Keep your head high. Repeat the exercise 10 times with each hand, rest and do the second set.
