Strengthen the arm muscles

Strengthen the arm muscles
 Well developed strong arms adorn not only the men. No sadder sight than a woman in the open dress whose hands resemble feeble reed, and instead of elastic muscles hanging loose skin. To prevent this, turn in your training exercises for biceps and triceps.

Begin training with warm-up exercises for the joints. Rotate your hands, bending at the elbow, clockwise, then counterclockwise. Make large rotation straight arms to the shoulders into the work, they will also go to a big load.

Lie on your stomach down gymnastic bench. The chin should be beyond the edge of the bench to back and neck were stretched out in a straight line. Pick up a dumbbell. Bend your elbow so that your forearms are perpendicular to the floor and your elbows close to the body. Palms facing inward. Without changing the position of the shoulders and elbows without taking away from the body, straighten your arms at your sides, gently pulling them back. At the same time, do not release the hips off the bench and do not arch the back. Again, bend your elbows. Perform two - three sets of 10-12 repetitions.

Lie on a gymnastic bench face up. To lower back pressed tightly to the bench, bend your knees and place your feet on the edge of the bench. Pick up a dumbbell. Raise your hands and bend them at the elbows so that your forearms are parallel to the body and shoulders are perpendicular to it. The elbows should be bent at a right angle. Hands, turn to him. Strain the press to stabilize the body. Do not arch the back. Straighten your arms and hands to expand itself. While driving work only forearms, shoulders and elbows should be still. Hold the top position for two seconds and slowly bend your arms. Perform two to three sets of 12-15 repetitions.

Stand with your feet shoulder-width apart place. Pick up a dumbbell. Dip your hands along the body, palms expand by itself. Keep press tight, do not let the body to deviate forward or backward. Slowly bend your right hand and approach the dumbbell to shoulder. Then straighten your arm and repeat the movement with the left hand. Do not feed your shoulders forward, they need to be fixed. Perform three sets of 10-15 climbs each hand.

Stay in the same position. Your arms with dumbbells at shoulder height, bending at the elbows at right angles. Shoulders parallel to the floor. Expand palm forward. Follow the bench with his right hand, flatten it and pulling up. Then bend your arm and repeat with your left hand mode. Do not change the position of the body, keep your back straight, and the press - tight. Shoulders should be fixed. Do three sets of 10-15 climbs each hand.

Tags: arm, hand, brush, press, drill, straight, right, rotation