Exercises for losing weight at home. General recommendations
Doing exercises for slimming your hands, strainMuscles of the press and buttocks - this will help to avoid excessive lumbar flexure. Legs during exercise are slightly bent at the knees, so as not to damage the knee ligaments. Watch your breath - it should be smooth, calm.
Exercises for slimming hands of women. Warm up
Exercise 1. Stand up, put your hands on your waist. Turn to the right, hands spread apart. Return to the starting position. Turn to the left, hands spread apart. The starting position. Do the exercise 8-10 times.
Exercise 2. Approach the sofa, take the emphasis lying (legs -On the floor, hands - on the couch in a bent position). Bend your arms, stay a little in this position, return to the starting position. Execute the exercise 20-30 times.
Exercise 3. Put your feet on the width of the shoulders, arms spread apart. Make wide circular movements with your hands, first forward, then back (8 times). Shoulders during exercise should be omitted.
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Exercises for slimming hands with dumbbells
Exercise 1. To perform this exercise you will needDumbbells weighing 1.5 kg. Stand up, hands with dumbbells lower along the body. Raise your arms, bending your elbows. Spread them apart. Lower your hands through the sides down. Execute the exercise 10 times.
Exercise 2. To perform this exercise you will needDumbbells weighing 2 kg. Stand up, straightening your arms with dumbbells in front of your chest. Put your hands behind your head, as far as possible. Raise your hands up. Return to the starting position. Do the exercise 30 times.
Exercise 3. Lie down, spread your arms bent in the elbows with dumbbells (2 kg) to the sides. Connect hands before breast. Return to the starting position. Do the exercise 30 times.
Exercise 4. Stand up, lower your arms with dumbbells (2 kg) along the trunk. Spread your arms out to the sides. Return to the starting position. Do the exercise 30 times.
Exercise 5. Stand up, lower your arms with dumbbells (2 kg) along the trunk. Raise your hands forward. Return to the starting position. Do the exercise 30 times.
Exercise 6. Stand up, put your feet shoulder width apart, leftLift the arm with a dumbbell so that the elbow is near the ear (the wrist is turned away from itself). Slowly bend your hand, winding her by the head and dropping the dumbbell to the right shoulder. Hold the elbow of the left arm with your right hand to avoid overloading the elbow joint. Straighten your arm, continuing to support the elbow. Do the exercise 20 times. Repeat for the other hand.
Exercise 7. To perform this exercise, you will needchair. Stand to the right of the chair, push the left leg forward, and the right leg back. The right hand with a dumbbell bend at right angles, without removing it from the body. Make a tilt forward and place the palm of your left hand on the chair. Make sure that the body is parallel to the floor, and the back is straight. Slowly straighten the right hand along the body, the brush should be at the buttock level. Smoothly return the hand to the starting position. Execute the exercise 10 times. Repeat for the other hand.
Exercise 8. Rise, hands with dumbbells push to the chest. Make a right foot forward, at the same time, throw your left hand forward. Alternating these attacks, repeat the exercise 20 times (10 for each hand).
Exercise 9. Sit on a chair. Grab the dumbbell with both hands and lift it over your head. Bend your hands slightly in the elbows. Smoothly bend-unbend your arms in the elbows, planting a dumbbell behind your head and returning it to its original position. Do the exercise 20 times.
Exercises for slimming hands of women. Push ups
Exercise 1. Squeezing from the floor. Take the emphasis lying, keeping your feet together, putting your arms slightly wider than your shoulders, dilating your elbows to the sides. Slowly bend your arms in the elbows, touch the chest of the floor. Keep your back straight, do not bend. Slowly return to the starting position. Execute the exercise 10 times.
Exercise 2. Pushing against the wall. Repeat the previous exercise, squeezing from the wall.
Exercise 3. A push-up from the chair. Sit down with your back to the chair. Lean your hands on his seat. Press the stool 10 times, making sure that the load is on the hands.
The result of these exercises for slimming handsThe house will be visible 3-4 months later. If you did everything correctly, did not miss training and combined exercise with proper nutrition, you are waiting for beautiful hands with pumped muscles.
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