Stand straight, feet shoulder width apart, hands with dumbbells lowered along the body.Directing the elbow to the side, slowly bend your left arm at the elbow, raising the dumbbell to the armpit. Slowly lower your hand and do the same with his right hand. Perform ten times with each hand.
Sit with your feet together, knees bent. Lean back on straight arms, fingers "look" forward, brush - strictly under the shoulder. Slowly bend your arms, trying to bring your elbows to the floor. When you exercise, do not strain your stomach. The main burden must fall on his hands. Shoulder flexion should "go" back up the brush. Repeat ten times.
Stand straight, feet shoulder width apart, hands with dumbbells slightly bent at the elbows.Raise your arms to the sides, then lower down. Brushes not expand outwards. Perform eight times.Take a dumbbell in your right hand weighing 1.5 kg and bend your elbow. Left arm and left knee on the bench uprites. Slowly straighten your arm with a dumbbell and bend it again.Repeat ten times. Do the same with your other hand.
Stand with feet shoulder-width apart, knees slightly bend. Hands with dumbbells weighing 1.5 kg, hanging along the body. Pressing the right elbow to his waist, bend your arm up, turning the hand so the palm faces the shoulder. Slowly lower the arm. Perform eight to ten times with each hand.
Stand facing a wall at a distance of one step, rest your palms on the wall at shoulder width.Slowly pressing against the wall, bending and straightening the arms, the heels are pressed to the floor, body straight. Repeat eight times.
Stand on all fours, knees - shoulder-width apart, hands rest on the floor too strongly at a distance apart. Palm slightly expanded to the sides, back straight. Slowly lower yourself by bending arms until the chest almost touches the floor. Now, pressing in the opposite direction. Repeat eight to ten times.
Sit on the very edge of the chair stable. Hands, grasp the seat. Bend your elbows slowly, they uncoupled, slide the chair forward as low as possible, then just as slowly, do the reverse path, on your hands. Repeat eight to ten times.
Stand with feet shoulder width apart, holding dumbbells. Lean forward. Keeping your elbows near your body, bend your arms at right angles. Straighten them back (upper arms at the same time remain motionless). Perform the exercise ten times, greatly straining the muscles of the arms.
Lie on your stomach, arms along the body. Pick up a dumbbell in 1.5 kg, palms facing up.Keep your back and stomach tight and your neck - relaxed. From this position, raise your hands up. Tempo - fast. Start with ten exercises, gradually bringing them up to fifty.Lie on your stomach, hips and thighs are pressed to the floor, legs slightly apart, lean in the palm, fingers pointing forward. Straighten your arms, stay in this position for 3 seconds and return to starting position. When you exercise, your elbows arrange in part, to stiffen the rear surface of the shoulder. Repeat ten times.
Sit in a chair. Pick up a dumbbell weighing not less than 2.5 kg. As the addiction, for two or three weeks, increase their weight to five pounds. Slowly "shrug" shoulders, raising them to the ears. Freeze for three seconds, squeezing the muscles of the shoulders and neck , then return to starting position. Repeat three times.
Rest hands in the side edges of the chair, take your feet back in turn. The entire body is a straight line, back straight. In this position, bending and straightening your arms (elbows out), slowly pressing on the stool. Repeat the exercise eight to ten times.
Stand straight, feet shoulder width apart, hands with dumbbells lowered along the body.Still holding his left arm along the body, lift your right arm straight up over your head. Flex the elbow and lower the dumbbell behind your right shoulder. Again straighten his right arm up. Perform ten times, then switch hands and repeat the same thing.
Summer - time to open shirts and sundresses, each time makes you wonder about the beauty of hands. Flabby, flabby arm muscles look unaesthetic. But all is not lost! This lack of an easy fix, if you regularly carry out exercises of a special package designed to strengthen the arm muscles.
