Sleeveless dress is never timeless. At the mall, at the gym, and at the party, many of these types of clothing worn. In addition to comfortable, can also give more value on appearance. Of course, this only applies if the wearer a slim toned upper arms
Unfortunately, sometimes age does not seem willing to compromise. According to Oscar Smith, a specialist in the field of kinesiology and biomechanics, in fact not a taut arm grandiose dreams. We just need to do the following exercise routine, to form the muscles of the arms and upper body movements with a variety of push-ups. Immediately admire the results!
What we need A set of dumbbell size of 2 kg-3 kg, mattresses, stepboard, sofas, or chairs.
The trick Practice routine 3 times a week in a row, starting from the "main movement". If it is too difficult, switch to the variation movement of "Easier". If already proficient, move on to the movement "more difficult". At the end of each movement, doing push-ups 3-5 times.
For faster results Use a heavier dumbbell, for example, which weighs 4-5 kg. For each movement, repeat as much as 5-6 reps without a pause. Do a whole series of regular movements as much as 2 sets. If you want to burn more calories, try a cardio workout that involves hand movements.
Arm Press-Back The main movements: Take a standing position, body position on the left side of the sofa, hold the dumbbell with your right hand. Knee and left palm resting on the couch, your spine straight. Bend your right hand to form a 90 degree angle, palms facing forward. Without moving your upper arms, straighten elbows and push the load back, palms facing up. Lower. Repeat 8-10 times. Change positions. Continue with push-ups.
Easier: Do the exercises without the use of the couch. Standing upright, grasp a dumbbell in your right hip side, elbow bent, while the left hand side remains in the body. Straighten your right hand and push the load back. Repeat 8-10 times, changing hands. More difficult: Stand on one leg. Grasp dumbbell. Lean your upper body slightly forward, then thrust both hands into the back, straighten one leg back. Repeat with other leg.
2-Part Curl The main motion: Stand with feet shoulder-width apart, hold dumbbells at your sides. Bend your elbows form a 90 degree angle (toward the waist), turning the palms facing up. Hold a few seconds, lower. Perform 8-10 reps. Afterwards, bend your elbows and lift weights towards your shoulders, repeat 8-10 times. Finally, returning to the position of bend 90 degrees. Continue with push-ups.
Easier: Eliminate the burden of movement to bend toward the shoulder. More difficult: Raise dumbbell to a position 90 degrees, hold one count and then bend toward the shoulder. Return to starting position. Perform 15-20 reps.
Push-ups The main movements: Take a position as if to crawl. Both hands under shoulders, knees resting on the floor. The body forms a straight line, from head to knees. Bend elbows, lower your body toward the floor. Straighten your arms again. Repeat 3-5 times.
Easier: Perform this movement with the hands resting on a sofa, chair, or stair. More difficult: Do the motion with rests in the hands and feet. The body forms a straight line.
Lying Reverse Curl The main movements: Lie down with knees bent. Grasp a dumbbell, palms facing inward. Bend your elbows form a 90 gerajat. Without moving your upper arms, straighten your elbows, lower the load until almost touching the floor, lift back to starting position. Repeat 8-10 times.
Easier: Lift the dumbbell, but remained on the floor of the upper arm. Or, use a lighter dumbbell. More difficult: Lower the dumbbells slowly, hold for a few seconds, then lift again.
Lying Triceps Extension The main movements: Lie on your back holding a dumbbell. Extend both hands upward, palms facing each other. Bend your elbows and lower dumbbells toward your face. Straighten your elbows, push the load back to its original position. Perform 8-10 reps. Continue with push-ups.
Easier: Lift one dumbbell with both hands. More difficult: Finished the main motion, lower the load in one direction crosswise to the opposite shoulder, then back into position.
Informant: Oscar Smith, a specialist in the field of kinesiology and biomekaniks, fitness studio and owner of O-Diesel in New York City.
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