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9 exercises for strong arms. Bonus to your appeal!
Todd Durkin , author of «Impact Plan for the body» em>, reminds me of the sculptor. With his advice can be beautiful even very weak and untrained body! Of course, the miraculous transformation efforts are required. The book presents a training program, designed for 10 weeks. Famous coach gives recommendations for improving not only the body but also the soul. Training we offer - an effective method of work on the shape of hands, so that they became relief, strong and beautiful. It is a mistake to think that you need to monitor the arms only men. Hands beautiful shape make incredibly beautiful woman! To perform this complex you need additional shells, can best be addressed under this program in the hall. Hands are prokachany at 100%!
1. Lean forward from the hips, placing your right hand on the bench. In the left hand take a dumbbell, turn the palm of his own. Raise the left arm, bending it at the elbow to the chest. Elbow hold at an angle of 45 degrees. Start training by working with small weights. Gradually increase it, using heavier weights. Do 10 repetitions on each hand.
2. Stand up straight, keep your feet shoulder width apart. Grasp the handle shell, holding thumbs up and his hands in the direction away from you. Do traction with each hand in turn, trying to pull the shell as close as possible to the body. Do 10 repetitions for each arm.
3. Grasp the handles with both hands, bent at the elbows, lift your hands up. Descend two hands at the same time and lift them to their original position so that the top half-bent arms were at the crown. Repeat the exercise 10-15 times.
4. The classic push-ups - something that will make not only beautiful hands and shoulders, back and lower abs. Remember that during the push you need to monitor the situation of the hips - back and hips should form a straight line. Start with 15 push-ups, gradually increasing their number to 30.
5. to focus with both hands on the stand. Crouching on bent leg with the second straight. Make sure that your back is straight. Perform 10 squats on each leg.
6. Put one leg forward, upris in her elbow bent arm. Lean forward. Second hand tightly squeeze the dumbbell. Perform flexion movement arm with a dumbbell to the chest and back of the thigh. This exercise trains the triceps great.
7. Keeping your arms straight, stretched out in front of you, bend it with force towards the head and back. Make sure that the rubber band to the projectile is taut. Lock the foot in the elastic band in one position and not move it. Repeat 15 times.
8. Alternately raise your hands firmly clamped with dumbbells. In no case do not move the brush, do not remove it. Do 15 repetitions for each arm.
9. Each hand turns 15 Perform tension gum. Locks the arm, too, keeps in suspense. Make sure that the hand that performs the force did not fall down.
Training will be even more intense if you strain your abdominal muscles during virtually every exercise. When the hands are concentrated the minimum amount of fat, but there is relief muscles, their form is striking in its beauty and attractiveness. You can wear a low-cut neckline, sleeveless dresses and sundresses unashamedly: bare hands will look chic. For such an effect is to practice!
With these exercises you will achieve the ideal form of hands. Show girlfriends how to do it!
via takprosto cc
1. Lean forward from the hips, placing your right hand on the bench. In the left hand take a dumbbell, turn the palm of his own. Raise the left arm, bending it at the elbow to the chest. Elbow hold at an angle of 45 degrees. Start training by working with small weights. Gradually increase it, using heavier weights. Do 10 repetitions on each hand.
2. Stand up straight, keep your feet shoulder width apart. Grasp the handle shell, holding thumbs up and his hands in the direction away from you. Do traction with each hand in turn, trying to pull the shell as close as possible to the body. Do 10 repetitions for each arm.
3. Grasp the handles with both hands, bent at the elbows, lift your hands up. Descend two hands at the same time and lift them to their original position so that the top half-bent arms were at the crown. Repeat the exercise 10-15 times.
4. The classic push-ups - something that will make not only beautiful hands and shoulders, back and lower abs. Remember that during the push you need to monitor the situation of the hips - back and hips should form a straight line. Start with 15 push-ups, gradually increasing their number to 30.
5. to focus with both hands on the stand. Crouching on bent leg with the second straight. Make sure that your back is straight. Perform 10 squats on each leg.
6. Put one leg forward, upris in her elbow bent arm. Lean forward. Second hand tightly squeeze the dumbbell. Perform flexion movement arm with a dumbbell to the chest and back of the thigh. This exercise trains the triceps great.
7. Keeping your arms straight, stretched out in front of you, bend it with force towards the head and back. Make sure that the rubber band to the projectile is taut. Lock the foot in the elastic band in one position and not move it. Repeat 15 times.
8. Alternately raise your hands firmly clamped with dumbbells. In no case do not move the brush, do not remove it. Do 15 repetitions for each arm.
9. Each hand turns 15 Perform tension gum. Locks the arm, too, keeps in suspense. Make sure that the hand that performs the force did not fall down.
Training will be even more intense if you strain your abdominal muscles during virtually every exercise. When the hands are concentrated the minimum amount of fat, but there is relief muscles, their form is striking in its beauty and attractiveness. You can wear a low-cut neckline, sleeveless dresses and sundresses unashamedly: bare hands will look chic. For such an effect is to practice!
With these exercises you will achieve the ideal form of hands. Show girlfriends how to do it!
via takprosto cc
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