Speaking about the beautiful relief of the arms, most often we mean a well-developed shoulder line, with clear, but not pumped muscles. A naturally thin girl who does not play sports is likely to have thin, flabby arms. However, full, too sloping or flabby shoulders look even less aesthetically pleasing. Fortunately, the situation can be corrected even at home.
Necessary
- - cardiovascular equipment;
- - dumbbells;
- - barbell.
Instructions
Step 1
Assess the condition of your hands. If they are very thin and sluggish, you need regular strength training, which will allow you to achieve beautiful relief, without losing grace. If you have extra fat on your hands, you cannot do without cardio training. Remember that it is impossible to lose weight locally in the problem area. Fat burns evenly throughout the body, so you should focus on a combination of cardio and strength training. Try starting each day with a run, treadmill, ellipse, or stepper. During work, perform auxiliary movements with your hands. So you will not only take the first step towards the relief of the shoulders and the whole body as a whole, but also significantly strengthen the cardiovascular system.
Step 2
Work with your trainer or yourself to develop a strength training program. Remember that a beautiful hand shape cannot be achieved without working with weights, as well as without working out the back and pectoral muscles. To get started, you can train these zones 2-3 times a week. Start with a weight of 3-4 kg, if you have never exercised before. Your workout may include multi-directional dumbbell raises, barbell presses, floor push-ups, bench push-ups. Finish the exercise with 15 repetitions and 3 sets. Then gradually increase your working weight. Only 4-5 exercises during one lesson will allow you to work out the biceps, triceps, deltoid muscles. It is from their tone that the relief of the hands depends.
Step 3
Stretch regularly, both after strength training and for longer periods, such as morning exercises. Women's muscles look beautiful if they are sufficiently stretched and elastic. You can take yoga asanas as a basis: if the philosophy accompanying it is not close to you, the exercises themselves are already a good step towards a flexible body. Exercise regularly, trying to stay longer in each position. This practice will not only give your muscles a stretch, but also an excellent static load. As a result, your strength training will be more effective, and the path to muscle relief will be faster.
