Fitness available to everyone: keep your hands in good shape
'04.09.2017'
In past publications we talked about how to train lower body и corpsand today I want to offer you a complex of simple but effective exercises for the muscles of the arms.
Agree that flabby arms without tonus with excess fat look absolutely unattractive. All the girls are irritated by sagging skin in the area of the triceps and this greatly limits the choice of clothes. It does not matter at all that the summer is over and the time for closed clothes begins, even with elegant forms in the lower part of the body, the muscles of the hands without a tone spoil the overall perception of the picture, regardless of the season. Well, in the end, you have to be attractive all year round without clothes and not be shy of yourself.
Most girls very carefully squat and rock the press, but at the thought of push-ups they lose consciousness, the arm muscles are often very weak and any kind of load can cause unpleasant pain and seems impractical.
If it concerns push-ups, start with small loads (3-7 repetitions but with maximum efficiency) and after 2-3 weeks you will calmly do 15 repetitions of each exercise.
It does not make sense to single out the training of hands as a separate one, therefore the complexes that you will see below will use more muscle groups, which will give additional load and calorie consumption.
As in the rest of the workouts, you will not be able to feel a significant result without correction of nutrition, so first of all analyze your diet. Below is an example of the menu for the day for a girl of average build:
8: 00 breakfast
50 grams of cereal (the weight of all products is raw and dry)
Xnumx oils
1 boiled egg
1 loaf
Xnumx g vegetables
11: 00 Snack
1 fruit (150 g)
13: 00 lunch
Meat (fish) 150-200г
50 porridge
Vegetable salad 150 g
17: 00 Snack
30 mozzarella
1 loaf
150 Vegetables
19: 00 (20: 00) Dinner
Vegetable salad 150
200 Fish or Seafood
The method of cooking products is the easiest - we boil, boil or bake.
Between meals, drink 1,5-2 liters of water.
Important: Before training, be sure to warm up the 5-7 minutes.
If you have contraindications, proceed to the implementation of the complex only after the permission of the doctor.
You can add these short complexes to the training schedule that we have published in previous articles (insert a link) and you will have excellent training for the muscles of the whole body.
Complex 1
- Squat + jump 20 times
- Push ups 10-15 times
- Lifting in turn (left hand + right foot, right hand + left foot) 10 times
- Twisting xnumx times
Complex 2
- Pushups from the support (hands wide) 12-15 times
- Twisting with twist 16-20 times
- Reverse pushups for triceps from the support 10-12 times
- Twisting 15-20 reps
- Push-ups for triceps from the support 10-12 times
Complex 3
- Squats with swings 20 times (count every move)
- Crab (left and right slats) 10 times
- Push ups for triceps 10-12 times
In addition to training, it is also important to be active throughout the day and not to forget about the rule of 10000 steps. This is the minimum that will help you to always stay in good shape!
Have a good training!
