Top-4 exercise that quickly strengthen the muscles of problematic areas

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As at home to tone the triceps and biceps? 4 exercises that will quickly strengthen the muscles of problematic areas.

tighten handshelp push (classic or reverse) and a variety of exercises with dumbbells. Weight dumbbells may be minimal: 1-3 kg is enough. Try to do the exercises slowly, without sudden movements and jerks. Thus, not only the muscles to pump over, but the stretch. As a result, the hand will get a beautiful shape.

Keep in mind that the closer the hands are positioned to each other during flexion-extension, the greater the load on the triceps and biceps. Otherwise, you will not shake hands, and chest.

Training mode - 2-3 sets of 15-20 repetitions. Try to increase the load gradually. Enough to give exercise 10-15 minutes 3 times a week - and in 3 months you will appreciate the result.

Top-4 exercise that quickly strengthen the muscles of problem areas / istockphoto.com

Top-4 exercise for hands and feet

1. Institution dumbbell behind your head. Hand with a dumbbell bend at the elbow and head for a head. Elbow of the working hand pointing straight up, back straight. Lock the arm in a fixed position, straining triceps and straightening the arm, lift the dumbbell.

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Repeat 20 times and change the working hand.

2. Tilt your body forward so that the abdomen touched the thigh. Take hands, bent at the elbows, back, lock them in this position. As you exhale, bend the arm at the elbow, on the inhale bend. Repeat this exercise 15-20 times.

3. Plank on the couch. Take the plank position with support on forearms and toes (as pictured). Remain in this position for 30 seconds. Make sure that the body was the most straight forward. Stomach tighten and retract. Do 2 sets of 30 seconds.

4. Reverse push-ups. Sit on the sofa and lean straight arms on the edge of the sofa. Tear off the buttocks of the sofa and squat down without touching the floor. Keep your back straight, pull your stomach and buttocks. Repeat 15-20 times.

Also you will be interested to read this: Top 5 exercises for posture and even back

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