always find something to improve in the human body.Just removed the double chin, hips turn, waist, chest.Done with them, the new task appears.In order to have the perfect figure, a woman sitting on a diet, and I must admit, this is often justified.But not when it comes to the hands or back.They diet, unfortunately, has no effect.And to match the ideal tummy or waist, you need to do exercises to lose weight back and arms.
Exercises for the back
fat folds on the back looked far from appetizing.We want to back was graceful and beautiful.To remove it, you must first work out back muscles.Do the exercises and in a month you will not know from the back.
- Lie on the floor on his back, arms apart.Straining the neck muscles at the same time raise your head and pull the foot toward you.Hold for 10-15 seconds and slowly relax.The number of repetitions - no more than 15. Ip- However, somknite hands behind his head.Under the back put roller or rolled-up towel.With the effort of cave in and hold in this position.Back muscles are tense.5-15 repetitions.
- Rolling over onto his stomach, stretch your arms and legs.Rotten in the lower back as comfortably, tearing with your hands and feet off the floor.This exercise is called "Goldfish".Fix the position and slowly relax.Try not to go up with a jerk, should work the back muscles.The number of repetitions 5-7.
- Exercise similar to the previous one, but leaving the floor alternating right hand - left foot, then left foot - right hand.Movement are similar to swimming.
- Ip- the same.On a breath lift the upper body up, resting on his hands.Hands should support the body, instead of being a lever.Rise, straining his back.Fixed in the upper position and slowly return.5-12 povtorov.Esli level of training allows, do the previous exercise without using their hands.
- Ip- On his knees, lean on a chair with his hands.Making bending back.Linger in the down position for a few seconds.5-12 repetitions.
- This exercise is for the oblique muscles of the back is carried out on his knees.Going down on the right thigh, bends to the left hand.Rise.The same - in the opposite direction.5-12 repetitions in each direction.
- compound hands behind their backs and allow to relax a bit and work back.The left hand we start back on top and right - bottom.Try to connect your fingers into the lock.The number of repetitions is unlimited.But it is better to do for the day, several approaches.
- turn towards.While standing, raise your hands to the sides.Turn body to the left and right.Do not hurry.Make at 5-12 rotations in each direction.
Tip: do not make a large number of repetitions.You need a little tired.After exercise roll it back basketball to relax the muscles, or simply rub the towel back.Take a contrast shower.
For clarity - video exercises for weight loss back and arms.
Exercises for hands
«Hands like a swan."Want to get your hands too were as beautiful, not like the wings of a bat?Begin doing exercises to lose weight back and arms now that the summer has a perfect figure.After all, waist and hips you already okay, hope.
order to achieve quick results need dumbbells or plastic bottles filled with water.And mash before exercise to the joints are not crunched and not hurt, and be flexible and mobile.
- Squeezing.You can do push-ups on his outstretched legs or kneeling - as you prefer.The main condition - the priest did not raise and keep your back straight.Do 10 to 18-20 times.
- For more trained Ladies Complicated exercise - set foot on the stand.This may be a step-platform, stack of books, sofa.
For the following exercises will need dumbbells or a bottle.To develop your biceps and triceps, weights should not be difficult - a maximum of 1.5-2 kg.
- Standing on the floor, hands, lower down.Slowly lift them forward.Hands bend.Hold and slowly return to the starting position.Do 10-12 times.
- The same exercise, only raising his hands through the sides up to a right angle.10-12 times.
- The same exercise, only raises his arms in hand, linger, then up, detained and gently lower them down.10-12 times.
- Hands with dumbbells hold over your head (you can hold a dumbbell with both hands).Bending your elbows, omit hands behind his head and raise them.10-12 lifts.
- Standing, hands lower down.Perform lifting arms with dumbbells to your shoulders.10-12 repetitions.
- Lying on the floor, hands breed apart.Slowly raise them through the hand vertically upwards.Slowly lower.Make 10-12 lifts.
After exercise knead muscles of the arms, to avoid stagnation of lactic acid.Remember that the main exercises - regularity.The only way to achieve results.
use video tip for clarity.