Welcome to the shoulders and arms form an important factor in fitness. In this article we introduce to you four simple and practical exercises That it can in the gym or at home to strengthen the muscles of the arm and shoulder.And in addition to these exercises also strengthen muscles in the back and chest.You can repeat these exercises 2 times a week.
Double arm
This exercise strengthens the muscles of the arm, the right arm ends. Stand with your feet shoulder-width apart, knees slightly up And use your abdominal muscles.
Keep your hands directly on the Phlvhaytan and a 2 to 5 kg dumbbell in each hand hold.
Shoulder muscles contract and raise the dumbbells so that your palms are flat and facing the right shoulder.Pause, then slowly lower it.The motion for 3 sets of 15 repetitions and do other.
Triceps muscle
Standing, you put your left foot forward and bend your knees.Then bend forward a bit.While 1 to 3 kg dumbbells in your hands,At the elbow and his left hand on left hip put in.Right hand from the elbow bend your back,Make sure the elbow should only be moved.3 sets of 15 repetitions for each arm motion to do.
Overhead Press
While you stand on your feet shoulder-width flat open And slowly bend your knees.
2 to 5-pound dumbbell in your hand and over your shoulder,So that the palms facing forward and elbows is low.Dumbbells with a boost pressure And slowly return to the first position. The move is also in 3 sets with 15 repetitions to do.
Raise the side
Bend your knees and put your right foot forward.Try to divide your body weight on both legs.1 to 3 kg weight dumbbell in your left hand and your right hand on your right thigh as a fulcrum.While some have been bent forward,Bring your left arm up so that the dumbbells to your chest near the lower ribs.After a short pause slowly return to the starting position. The move to do 3 sets of 15 repetitions.
Now it’s time to choose if you want in or not…
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