Every girl always strives for excellence, especially if it concerns her figure. A flat belly and beautiful tightened arms is one of the standards of feminine beauty and ideality. That's just how to achieve this, doing at home? In order to help you achieve the desired result within the framework of our today's theme: "Exercises to strengthen the muscles of the hands and abdomen," we decided to describe the very exercises that will certainly help you achieve an ideal form.
Delightful hands and a tight elastic stomach is an invaluable object that any woman is proud of. But what should you do if, if you wear clinging clothes, you nervously notice the presence of an unwanted abdomen, and with each movement of the hand you feel discomfort, due to the fact that they are devoid of elegance? First of all, you need a complex strengthening of the muscles of these problem areas of the body. This will help make your hands graceful and remove excess centimeters from your abdomen. To make the stomach flat, you need, above all, get rid of excess fat, which is deposited on the abdominal wall and strengthen its muscle mass. And for beautiful and slightly inflated hands it is necessary to produce an increased load on their muscles by lifting a certain weight. But, of course, to torment you with exhausting swinging of the press up to 100 times a day, or even more, and, even more so, lifting the weight of an unbearable mass, we will not. Though, to take in hands small gantelki, all the same it is necessary.
The best exercises for finding the perfect abdomen and graceful pens will be the exercises that we offer, which are easy and accessible for every woman to perform at home. After all, as you know, a physically well-prepared body is the first guarantee of beauty. So, a set of exercises to strengthen the muscles of the hands, abdomen at home.
Let's look at exercises for hands, or more precisely, to strengthen their muscle mass. For this we need small dumbbells weighing 1, 5 kilograms, and in time, increase the load for the muscles, gradually increasing the weight of the dumbbell to 2 - 5 kilograms.
- The first exercise is aimed at the biceps hands:
We stand straight, legs should be on the width of the shoulders. Straighten your shoulders and strain your abdominal muscles. Take the dumbbells in your hands and so that the palms are forward. Then start bending your arms, trying to pull the load to your shoulders, while keeping your hands under your shoulders. Then return to the original position.
2. The second exercise you will strengthen your triceps:
We get straight and take one step forward with the left foot. In the right hand take a dumbbell, this should be done so that the palm of the hand was turned inwards. After that, press the hand in which you hold the dumbbell, bend at the elbow (about 90 degrees) and press against the body. Then, bend a little of the leg in the knee joint and make the body tilt forward (the back should be parallel to the floor). At this moment, with your left hand, lean against the edge of the bench. Then straighten your arm, while holding the elbow near the body. Then return to the original position and repeat the same with the other hand.
3. Exercise for the anterior beam of the deltoid muscle:
We get straight, legs should be on the width of shoulders, the back is as flat as possible. Take the dumbbells in both hands and hold them in the area of your hips. The hands should be slightly bent at the elbows. Then, slowly at the exit, raise your hands to the level of your chest. Remember that your hands should be parallel to the floor. Hold in this position for 3 seconds. Then return to the original position.
4. Exercise for the middle beam of the deltoid muscle:
We get straight, legs should be on the width of shoulders, shoulder blades back. Take in both hands dumbbells and hold them on the sides of the body. Using the muscles of the shoulders, try to spread your arms apart so that they become parallel to the floor, the elbows should be slightly bent. Hold in this position for 3 seconds. Then return to the original position.
5. Exercise for the muscles of the back of the deltoid muscle:
We get straight, legs should be on the width of the shoulders and slightly bent at the knees. Take in both hands dumbbells and lower them downward with the palms inward, then make a tilt forward. Connect your shoulder blades and strain the neck muscles. After that, half-bent hands, start lifting them to the sides, pulling them away, directly, back. The body must be stationary. Then return to the original position.
All these exercises to strengthen the muscular complex of hands should be performed according to 1 approach, consisting of 10-15 repetitions. When the muscles get used, you will need to increase the number of approaches.
So, we sorted out our hands, and after resting, we begin to do exercises for the abdomen.
1. Lie on your back. Putting his hands behind his head, his legs bent at his knees. On inhaling, try, tearing shoulders off the floor to lift them up and lower them. Elbows should have a direction to the sides, and the chin to look up.
2. Lie on your back. Then lift the straight arms and legs up. On inhalation, try to lift your shoulders and pelvis in a simultaneous order. Then return to the original position.
3. Sit on the floor, then fold your hands (one hand on one hand), bend your legs in the knee joint and lift them, tearing them off the floor. Try to keep balance as best you can. On exhalation, make a slight tilt back. Then, holding your hands in front of you in the starting position, turn your shoulders to the left. Then return to the original position and repeat this turn to the right. In this exercise, the oblique abdominal muscles are involved.
4. Lie on one side and lean on the forearm and feet. On exhalation, lift your pelvis up. While the body does not find a direct position. Then exhale and sink to the floor. Repeat the exercise again.
Each exercise to strengthen the press should be repeated 15-20 times, and do not forget to stretch the muscles of the abdominal cavity as much as possible.