Many trainees pay great attention to strengthening the muscles of the arms and back. This is due to the fact that the relief of these muscles attracts the attention of others. From a medical point of view, a strong back helps to avoid many problems with the spine, as well as the occurrence of diseases of internal organs due to improper posture. Strong arms, of course, help in life to master a greater number of weights.
Instructions
Step 1
Lie on your stomach, place your hands on the back of your head, rest your head on your chin. With an exhalation, lift your upper body off the floor and hold this position for 20 to 30 seconds. As you inhale, lower yourself to the floor and relax. Repeat the exercise 2 to 4 more times.
Step 2
Stretch your arms forward on the floor. As you inhale, lift your right arm and left leg up, freeze for 2 to 4 seconds. As you exhale, lie on the floor. Repeat the lift with your left arm and right leg. Do the exercise 30 times.
Step 3
Sit on your buttocks, stretch your legs in front of you, place your palms near your hips. With an exhalation, lift your hips, lift them up, creating a bar with your whole body. Pull your chin to the base of your neck, do not fall into the buttocks. Lock the position for 1 minute. Further, as you exhale, bend your elbows and slightly lower your back to the floor, while inhaling, rise up again. Do 5 to 7 of these push-ups.
Step 4
Pick up dumbbells weighing at least 1 kg. Stand straight with feet shoulder-width apart, bend your elbows and place your palms with dumbbells near your shoulders. As you inhale, raise your arms up, with an exhale, lower them to the starting position. Repeat the exercise at least 20 times.
Step 5
Place your hands with dumbbells behind your head, pointing your elbows straight up. As you exhale, extend your arms and lift the dumbbells over your head. As you inhale, bend your elbows again. Repeat the exercise 15 to 20 times.
Step 6
Raise your straight arms above your head. While inhaling, spread them apart, fixing them parallel to the floor for 2 seconds. As you exhale, raise your arms up. Do 20 repetitions of the exercise.
Step 7
Spread your arms exactly to the sides, parallel to the floor. Do a swaying motion up and down for 2 minutes. Lower your arms down and let your muscles rest for 2 minutes. Spread your arms again and make circular movements, first in one direction, then in the other. Start with a small amplitude, then gradually increase it to maximum. Having made a large circle, move on to reducing the radius of movement.
