We present a complex for graceful and toned hands.
Summer and open tops are just around the corner, which means it’s time to think about the area of the arms, shoulders and armpits. Of course, if you have a lot of excess body weight, then first of all you should think about reducing it through regular cardio training and balanced nutrition. But you can work out the problem parts of the hands at home. Anastasia Yurkova, master trainer of the X-Fit group programs in Russia, shared with the readers of Wday.ru several exercises for a quick but effective workout at home.
Master-trainer of the direction of group programs X-Fit in Russia
Important: do each exercise for 15-20 repetitions. The whole complex will take 5 minutes. With regular daily use, you will feel the first result in a couple of weeks.
1. Steps in the plank
The starting position is an emphasis. Palms shoulder-width apart, neutral torso, active abdominal muscles.
Take a small step with your hand to the side, holding the neutral position of the body, return to the starting position, follow with the other hand.
Pay attention to the position of the shoulders, try not to raise them to the ears, but to maintain a neutral position.
2. Classic push-ups
The starting position is an emphasis or an emphasis on your knees. Hands slightly wider than shoulders, well directed forward, elbows to the side and back at an angle of 80 degrees to the body, neutral body position, active muscles of the abdomen and buttocks.
While maintaining a neutral position, bend your elbows and lower yourself to a comfortable amplitude for yourself (that is, until you can maintain a neutral body position).
Exhale and push back to the starting position.
3. Triceps push-ups
The starting position is an emphasis on your knees. Hands under shoulders, elbows pointing back, body in neutral.
Keeping the muscles of the abdomen and buttocks active, bend your elbows, directing them along the body back, lower to a comfortable amplitude for yourself.
Exhale and push back to the starting position.
4. Turns to the side bar
The starting position is a plank with support on the forearms. Press well on the floor with your palms, thus distributing the load completely on the entire forearm, and not only on the elbow joint. Line up into a neutral position.
Raise your right arm gently and rotate to the side plank, opening the chest well and keeping the body in a neutral position.
Return to starting position, repeat on the other side.