Age and excessive weight loss can be the reason for “weights” at hand. Fitness trainer Svetlana Chudinovskikh told how to return to the hands of their former beauty and strength.
Warm up
Before starting the main course of exercises, you need to stretch your hands. Warm-up begins with circular rotations of the wrists, then elbows. They need to be done smoothly, without jerks and haste. You should lower your forearms and shoulders for several minutes, then you need to swing your arms back and forth and to the sides, writes Volgogradskaya Pravda.ru.
A set of exercises
Half-liter or liter plastic water bottles can be used as dumbbells. Pay attention to your biceps first.
To do this, you need to bend your arm, while the pelvis and shoulder blades should be pressed against the wall.
The next muscle is the triceps. The exercise “push-ups from the floor with an emphasis on triceps from the knees is suitable for her.”
In this case, the lower back should be straightened.
For training a beautiful silhouette and the transition from arms to shoulders, the exercise “lifting a dumbbell to the side with one hand, lying on its side” is suitable.
The spine should be straight during this exercise.
At the end of the session, stretching is performed. When doing it, you can use a gymnastic rope or a linen rope, and a kitchen towel will also work.
When doing it, keep in mind that the closer the hands are to each other, the greater the effect. A rubber expander will help to make it most comfortable.
– Remember that all movements in the exercise, which is aimed at stretching the muscles, after training are performed slowly, without sharp and jerky movements, smoothly and with full control over them, – Svetlana summed up.