6 effective exercises to combat sagging of the arms

Exercise 1

Let's start with push-UPS. The most simple and effective exercise. Do 2 – 3 sets of 10 to 15 times. The amount set on the basis of their physical form.

Exercise 2

The rise of hand-to-hand. Now pick up a dumbbell. Inhale — lift straight arms out to the sides. Hold this position for 3 accounts and put your hands down. Do 2 sets of 10 to 15 times. Alternatively, instead of dumbbells can be mounted on the brush loads. And run it as dynamic UPS and static (ie, raise your hands and keep from 1 to 5 minutes).

Exercise 3

And then will straighten the arm back. To do this, tilt the body forward so that he was parallel to the floor. By the way, to sit on a chair and lower the body to the knees, and you can lie down on the bench and straighten your arm back.

If you are performing the exercise from a standing position, then take the dumbbell in your right hand, right foot set slightly back, bend your left leg and rest in her left hand. On the inhale bend, exhale and straighten right hand. Do 2 – 3 sets for each side 15 times. Exercise can be complicated and straighten back just two hands.

Exercise 4

Now a little lie down. Lie on the floor or a bench on your back. Take up the dumbbell. On the inhale bend the hands so that the wrist was rotated to face fingers down and parallel to the floor. The elbows look to the side of the legs. On the exhale straighten the arms, turning so that the fingers pointing away from you. On the inhale again, expand the hands and bend the elbows.

Exercise 5

Lying on back, raise straight arms with dumbbells in front of him perpendicular to the floor. On the inhale bend your elbows, drop the dumbbells to ear level. Elbow must not move. The exercise should be solely for the account of the muscles of the hands. On the exhale straighten the arms. Makes 2 – 3 sets of 15 times. Exercise 6

Now stand up and pick up dumbbells. Lift up. The fingers touch each other. Bend your arms so that the dumbbells were behind. On the inhale straighten arms, exhale to bend. Repeat 15 – 20 times.published

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Source: ok.ru/fitness.blog/topic/63840666252699