Preparing the muscles of the arms and back for shopping

Sales start in July in most European capitals. Therefore, hurry up to get a rubber expander (no matter how much it costs, especially since the average price in online stores is 60 rubles) and train a little bit every day.

Take the starting position: standing on the mat, one leg is in front and slightly bent, and the other is in the back, straightened and with the whole foot on the floor. The muscles of the press and back are tense, the head is straight. Under the leg (in front) is one end of the rubber band, the other end is held by the hand down.

From the starting position, on exhalation, the shoulder blades are first brought together, and then by the hand holding the expander, it is pulled to the belt, while the elbow is slightly bent (Photo 2). The more the arm is bent at the elbow joint, the more the load is shifted to the arm muscles.

Then, while inhaling, first lower your arm, and then spread your shoulder blades.

In the first few sessions, fatigue should occur between 15-20 repetitions. Then fatigue should occur between 10-15 repetitions, to achieve this you can fold the rubber band in two or three layers.

Perform first 2-3, and then 3-4 approaches and do not allow severe burning pain during the exercise. Otherwise, the muscles may slightly increase in volume, which is not always beneficial for women.

In between sets, it is useful to stretch your back muscles. To do this, from the starting position – in a standing position, feet shoulder-width apart – bend one of the legs and raise the hand of the same name to eye level, slightly bent at the elbow. Take your bent arm by the wrist and pull it forward and to the side (diagonally), gently rounding your back. Hold for 5-15 seconds and return to the starting position. Stretch the other muscle (Photo 3).

Based on materials Russian medical server