Beautiful hands fast: 4 effective exercises

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Beautiful hands fast: 4 effective exercises

An effective set of 4 exercises from New York coach Hannah Davis will incorporate the core muscles of the upper body.

reading will take 🕑 2 minutes




How to do


1. Do complex 2 times a week

2. Perform each exercise for 1 minute.

3. Rest between exercises - 25 seconds.

4. Rest between the circles - 1 minute.

5. Do 5 laps.

You will need additional equipment: dumbbells 2-4 kg, bench.

Surveyor


  • Starting position: legs shoulder-width apart slightly bent at the knees. Lean forward and lower your arms to the floor in front of you (A).



  • Step forward with your hands until you can maintain a natural deflection in your lower back (B).



  • Hold the final position for 2–3 seconds (C).



  • Slowly step your feet towards the arms to return to the starting position. This is one replay. Continue the exercise for 1 minute.



Lifting arms with dumbbells across the sides


  • Starting position: legs shoulder-width apart, arms with dumbbells on the sides: one palm turned to the outer surface of the thigh, the other to the front, shoulders lowered (A).



  • At the same time, raise your hands up to shoulder level: one - in front of you, the other - to the side (B). Shoulders hold down.



  • Return to the starting position. This is one replay. Repeat the movement, each time changing hands in places.


Arnold


  • Starting position: legs shoulder-width apart, hands with dumbbells near the hips, palms pointing forward (A).



  • Bend your elbows so that the weights are at shoulder level. Spread the arms and shoulders so that the palms are facing forward (B).



  • Press up (C). Try to raise your arms at the same time, controlling the movement.



  • Hold at the top for 2–3 seconds. Perform movements in the reverse order and return to the starting position.



  • Continue the exercise for 1 minute.



Thrust dumbbells in the slope and extension of the forearm


  • Starting position: take a dumbbell in your right hand. Place your paw and knee on the bench (A).



  • Bend the right elbow, tightening the weighting agent to the body by bringing the shoulder blade to the spine (B). Do not unfold the housing.



  • Hold at the top point and, keeping your back level, stretch your forearm, straining your triceps (C).



  • Perform movements in the reverse order and return to the starting position.



  • Do complex for 1 minute on one hand and then change the side.


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