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Contrary to what might be spend, trainings (strength / modeling exercises) supporting the weight loss process should focus on all parts of the body, not just those in which have accumulated the most unnecessary adipose tissue. Not an application Following these recommendations may lead to a situation where once achieved healthy body weight, neglected body part will look terrible. Down the most common problems are lack of skin firmness and flaccid and inflexible muscles. Hence, it is very important appropriately early counteracting the negative consequences of weight reduction, between the other aforementioned decrease in skin and muscle firmness.
Forming muscles the outer part of the arms
In the article in which I presented exercises aimed at improving the appearance of the inner side arms, I briefly outlined the general structure of the arms. Therefore, I will not be was repeated and I refer to the mentioned article. The “outer” side of the arms, the focus of this article is mostly muscle responsible for straightening the forearms in the elbow joints. It belongs to them:
- arm triceps muscles,
- elbow muscles.
Exercise I (with load on your own body)
- Stand slightly apart facing the wall at a distance shoulders. Rest your hands against the wall at the height of the chest, in width shoulders. The fingers of your hands are pointing slightly upwards, so that your thumbs and fingers the pointing fingers of the hand formed a triangle. Straighten your back, tighten your shoulder blades. Bend arms and point elbows down (lead them as close to the torso as possible) while resting body on hands.
- Straighten your arms at the elbows bring your body up to plumb. Breathe out as you straighten your forearms.
- By bending your arms at the elbows, slowly return to the position output. Inhale as you bend your forearms.
Exercise II (with tape elastic)
- Stand in a slight step, legs slightly bent at the knees, hook elastic band in the middle of its length under the heel of the leg on the back. Grasp the ends of the tape with the hands behind the head, thumbs down. Elbows keep still to your head.
- Without taking your elbows off your head (do not change them position), straighten your forearms up. While straightening the forearms breathe out.
- Slowly return to the starting position by bending your forearms. Inhale while bending your forearms.
Exercise III (with dumbbells)
- Sit, preferably on a bench with a back support (you can use a chair for this), grab the dumbbell with your right hand. Arm set vertical to the ground, bend your elbow behind your head.
- Extend the forearm with the dumbbell vertically upwards. Do it exhale while straightening the arm (in the final stage of the movement).
- Slowly return to the starting position by bending your forearm. In the final Inhale in the forearm flexion phase.
- After you have completed the planned number of repetitions with your right hand do the left exercise.
Tip: dumbbells can be replaced with water bottles or sand.
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