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Exercises ji bo destên xweşik. Video
Beautiful embossed hands have long been the prerogative of not only the male sex. For a physically focused woman, having moderately sculpted shoulders and biceps is as natural as slender hips or a thin waist. Woman’s Day offers the most effective exercises for beautiful arms and shoulders. To complete our program, you only need a rubber shock absorber.
Exercise 1. Raising arms forward
Exercises for embossed arms
Place one foot in the center of the rubber cushion and the other slightly behind. Take both handles in your hands and pull them forward in front of you so that the rubber is slightly stretched. The press is tense, the elbows are slightly rounded, the palms are turned down. This is the starting position. As you exhale, raise your hands to shoulder level, stretching the rubber, but try not to lift your shoulders up. As you inhale, bring your arms back. Avoid creases in the wrists and tension in the neck, the body remains still. For the second set, place your other foot in the center of the shock.
Hejmara dubareyan: 20-25
Hejmara nêzîkatiyan: 2
Work: shoulder muscles (front bundle)
Exercise 2. Flexion of the elbows
Stand on the center of the shock with both feet, feet shoulder-width apart, grips in hand. The arms are extended along the body, palms facing forward. Bend your knees slightly, tighten your abs, and straighten your shoulders. Now, with the elbow joints locked in place, as you exhale, bend the elbows so that the hands are just above the level of the chest. Don’t pull your wrists too close to your shoulders, or your elbows will inevitably move forward. As you inhale, gently return the brushes down, trying not to swing the body. On the second approach, try to complicate the exercise and change the starting position for the arms: let the hands at the lowest point be at the level of the elbows, and the angle at the elbow joint is 90 degrees. Raise the brushes to the same height, but notice that the range of motion has almost halved.
Hejmara dubareyan: 20-25
Hejmara nêzîkatiyan: 2
Works: biceps
Exercise 3. Rows
The starting position is the same, only this time you need to cross the ends of the shock absorber and turn your palms towards your hips. As you exhale, pull your right hand toward your chest, pointing your elbow to the side. Check that the shoulder joint does not rise with the arm and the wrist does not bend.
As you inhale, bring your hand back down. Repeat with your left hand to complete the rep. Continue alternating arms on the first set, and on the second, do two-handed rows at the same time.
Hejmara dubareyan: 20-25
Hejmara nêzîkatiyan: 2
Work: shoulder muscles (middle beam)
Extension of the arm from behind the head
Exercise 4. Extension of the arm from behind the head
Stand with one foot on one end of the rubber next to the handle, and take the other end in your left hand and lift it above the back of your head. You can put your right hand on your belt. The knees should be slightly bent, and the pelvis twisted forward so that there is no strong deflection in the lower back. The left elbow in the initial position is exactly above the shoulder, and the angle at the joint is 90 degrees. With an exhalation, gently straighten your arm without changing the position of the elbow, while inhaling, gently bend it. Observe the correct position of the body, only one joint works. Perform all repetitions with your left hand, then change positions and repeat all repetitions with your right. This will amount to one approach.
Hejmara dubareyan: 15-20
Hejmara nêzîkatiyan: 2
Works: triceps
Exercise 5. Slope layout
The feet are again on the center of the rubber, the grips in the hands. Place your feet hip-width apart, bend your knees and tilt your body forward to about a 45-degree angle. Tighten your abs to keep your lower back from arching and stretch your neck. The shoulders are lowered, the shoulder blades are drawn together, the elbows are slightly rounded, and the palms are facing each other. As you exhale, spread your arms to the sides, raising them as high as possible, but leaving the rest of the body motionless. At the same time, bring your shoulder blades closer together. As you inhale, bring your arms back down. For the second set, cross the ends of the damper as in Exercise 3. This will complicate the task. Take care not to strain your wrists: the work should be done mainly by the shoulders and only a little back.
Hejmara dubareyan: 20-25
Hejmara nêzîkatiyan: 2
Work: shoulder muscles (posterior bundle), back muscles
Simple hand exercise: doing the “Bow”
Exercise 6. “Onion”
Fold the shock in half or even triple (depending on the degree of elasticity) and grab the ends. Extend your right hand to the side, and bend your left at the elbow and fix the hand at chest level. Inhale deeply and at the same time pull your left elbow to the side and slightly backward, opening the chest more. The shock absorber should stretch slightly. Imagine pulling the string of a bow. The right hand at this moment does not move, and the shoulders remain lowered down. Hold the tension for 5-10 seconds, then gently relax as you exhale. Perform all repetitions and repeat on the other side.
Hejmara dubareyan: 15-20
Number of approaches: 1 for each hand
Work: shoulder muscles (middle and back bundles)
At the end of the workout, take a couple of minutes to stretch those muscles that worked, shake your hands, relieve tension from your back by making several circular movements with your shoulders, restore breathing and pulse.