fitness expert and founder of the brand Rakamakafit: “the muscles of the upper part of the body we constantly use, for example, taking the child in his arms, taking the box from the far shelves of the Cabinet or when carrying heavy packages from the store. Strengthening muscles, you make your body more functional and more flexible, eliminate risk of injury and improve the quality of life in General. Moreover, the developed muscles of the shoulders have a positive effect on posture. In the normal, untrained state of the muscle, located in front of the shoulder joint, are more developed than those that are behind. So many of the girls shoulders go forward and the back is naturally rounded. Make your posture even, it is important to address this muscle imbalance.
In addition to health benefits, it is important not to forget about the aesthetics. Flabby arms and bony shoulders still not decorated any girl, even if they are combined with round booty and flat belly. Taut and ridged upper body is very seductive look in open tops and dresses. Beautiful, slightly rounded shoulders make the female figure more attractive and harmonious. Especially workout top is recommended for women with so-called type of shape “pear” when the bottom of a body massive enough and the pelvis is wider than shoulders. Developing the muscles of the top of pear-shaped girls make the figure more proportional.
Besides rock the shoulders to enormous size and get a “hands-bazookas” girls is almost impossible. Peculiarities of a female organism is such that we have quite a few of the hormone testosterone, which is responsible for muscle growth. To achieve hypertrophy of muscle, the girl would have almost every day to train with more weight, a special diet and even to resort to the help of pharmacology. Although this does not guarantee resemblance to Arnold Schwarzenegger. Therefore, drop the fear to pump hands — and forward to the gym!
Below I have shown the most effective exercises for arms and shoulders that are easy to perform at home. They will help girls to strengthen muscles and get ripped and toned arms. Before exercise, it is important to have a little cardiopatico. You can make easy jumps, run in place or dance a little to music. Next is to stretch your joints by following the rotation of the shoulders, elbows and wrists. Also add a few twists, the twists and slopes of the body, all of this will prepare your body for the exercises and increase their effectiveness.
Pull to the chin while standing
For the formation of beautiful lines and rounded shoulders, the best exercise will be the exercise “pull the neck to the chin”. Stand straight, knees slightly bent, one leg in front, eyes also forward. The back is straight, shoulders are kept back in a neutral position. Grif take a narrow straight grip. Raise hands to the chin, direct the elbows up. While lifting watch your elbows, ideally they should be above the forearms. It is important that the hands remained in a level position and not bent to the side. At the top hold for 1-2 seconds and slowly return to the starting position.
The bending of the arms at the biceps
This exercise is to elaboration biceps. Starting position is the same as in the previous exercise: stand up straight, knees slightly bent, one foot ahead, look forward, back straight, shoulders kept back in a neutral position. Grasp the neck with both hands to reverse grip. Bend your elbows, lifting the fretboard as long as the forearm will be in a vertical position. Try while driving to lock the position of the elbows and don’t let them move back or to the side. Carry out the bending of the arms due to the strength of the muscles of the biceps, not hands or inertia. Hold at the top for 1-2 seconds and then slowly lower arms back to starting position.
And again, stand up straight, knees slightly bent, one foot ahead, back straight, shoulders rolled back in a neutral position, gaze forward. Take your shoulders back, straighten the chest. Press and strained lumbar muscles and stop the spine smoothly. Take the “vulture” wide straight grip (distance between the hands was slightly wider than shoulders). From this position, begin to straighten the arms up, as if squeezing the neck to the ceiling. Hold the end point for 1-2 seconds and slowly lower your hands along the same path down.
Straightening hands on the triceps
Feet are shoulder width apart, slightly bend your knees, feet together or one leg can be put forward for balance. The back is straight, shoulders are kept back in a neutral position. Take the rubber band, placing it behind his back. One hand bend and lift up a different point elbow down. Exhale, overcoming the resistance of elastic bands, lashibi and straighten the upper arm. Try to work through the muscles of the triceps and the shoulders lock in statics. Hold the end point for 1-2 seconds and slowly return to the starting position.