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The canons of beauty and aesthetics are constantly changing. For a long time, society has been ruled by the cult of a healthy and active lifestyle. Celebrities and celebrities promote their well-groomed, athletic bodies in the media, thanks to which more and more people start to follow a diet and practice various sports to improve their figure. In order to look nice, you should systematically perform exercises for various parts of the body, including exercises for the arms. How to get rid of “butterflies” and “pelicans”?
- “Butterflies” are a remnant of too much weight loss or pregnancy
- Sagging skin also appears with age
- The most effective way to get “pelicans” is to exercise properly. However, it’s important to do them regularly and start as soon as possible
- More current information can be found on the Onet homepage.
Construction of the arms
The shoulder is part of the upper limb, which is located between the shoulder girdle and the forearm. It is an even and symmetrical part of the body. The bone in the arm is the humerus, and the muscles that move the limb are the biceps muscle of the shoulder and the triceps muscle of the arm. They are what are engaged in action when we perform exercises for the arms.
Exercises for arms – effects
Exercises for the armsjust like any other exercisesare used to develop a nice figure and get rid of the so-called butterflies, that is, hanging fragments of the skin. These aren’t the only perks of exercise exercise. Trained arm muscles definitely help in everyday functioning, because they work when you hold a firm grip or carry various objects. By doing some correctly exercises for the arms, we can also engage the muscles of the back and shoulder girdle. Thanks to this, our figure becomes straight, which in turn minimizes the risk of back pain. Exercises for the arms it is also performed during rehabilitation in the event of any upper limb injury.
To improve the condition of your muscles, reach for the Neck, Back, Shoulder and Neck Electrostimulator, which you can buy at medonetmarket.pl at a promotional price. For exercises, you can also use resistance bands, which can be ordered in sets of several pieces with different resistance each, e.g. OstroVit training rubber set or Exercise resistance rubber set Expander
A method for “butterflies”, that is, exercises for arms at home
“Butterflies” or “pelicans” are the sagging skin of the arms, which is the bane of many people. It appears as a result of aging, rapid weight loss, or lack of physical activity. The skin loses its elasticity and firmness and becomes saggy. To get rid of this effect or to prevent it in time, you should exercise the triceps, which are the muscles at the back of the arms. Exercises for the arms at home, it’s best to do 3 times a week, doing ten repetitions each exercise. Before each exercise, you should warm up, and after finishing the exercises, stretch and relax your muscles.
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Basic exercises that we can perform are, for example:
Raising the arms – stand with your knees slightly bent, your back straight and your belly pulled in. Bend your arms at the elbows, and then straighten them fairly vigorously above your head.
Straighten backwards – posture similar to the previous one, with the difference that the body should be slightly tilted forward. This time, straighten your arms, reaching as far back as possible. This exercise involves triceps.
Raising the arm – continue to stand apart, arms initially along the body. Then bend your arm at the elbow and pull it towards your chest.
- see also: Exercises for a flat stomach – simple exercises for everyone
Exercise in the bend – While standing astride, lean your body forward and straighten your arms downwards. The next step is rhythmic, simultaneous lifting of the arms to the side so that they form a straight, horizontal line.
Push-ups – lie on your stomach, and then rest only on your hands and toes – the so-called high board. If this is too hard for you, you can lean on your knees. Bend your arms rhythmically, keeping your muscles taut. Remember to during arms exercises they were slightly wider apart than the shoulder girdle.
To support the arm and elbow during exercise and reduce muscle fatigue, it is worth buying the OS1st AS6 compression armband in black or white and in the selected size, so that wearing the armband is as comfortable as possible.
Exercises for arms – in the gym
Training in the gym It differs from home training mainly in that various barbells, kettles and weights are used for this purpose. Usually exercises for the arms with the use of higher weights are performed by people who want to build up the biceps or triceps muscles.
Among the exercises worth paying attention to are:
Squeezing – Lie on your back on a bench, holding the dumbbells above your chest, and then straighten your arms above your head so that your arms form a 90-degree angle with your body.
Barbell bending – keep your body upright, grasp the barbell in front of you with your arms and pull it towards your chest.
“Prayer book” – sit on the prayer book seat and grasp the barbell or dumbbells in front of you on straight arms, then bend them at the elbows and bring them to your chest. You can also push the dumbbells up above your head while sitting on the saddle. In the case of dumbbells, these exercises can be performed simultaneously with both hands or alternately.
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