The training program that you see in front of you is an excellent set of exercises aimed at strengthening and developing the muscles of the arms, as well as the back and abdominals. This course will be useful for girls, because. it allows you to work out your hands well, make them strong and toned, without building up excess muscle mass, which girls often do not need.
The complex includes 10 exercises of varying degrees of difficulty. They must be performed in the order presented, without pauses and breaks. Each exercise is given 50 seconds, the total training time will take about 10 minutes.
1) Plank face up
A rather difficult exercise that gives a starting load to the back and arms, helping to stretch them well. Muscles worked are back and triceps.
2) Plank with a twist
It is also a rather difficult exercise that comprehensively works out the arms and slightly loads the pectoral muscles. Requires coordination and accuracy.
3) Layout of the hands – “false push-ups”
Allows you to rest after the first two exercises, loading the triceps and shoulders at the same time. It must be done slowly, but at the same time try to strain the muscles as much as possible.
4) “Plank with a slap”
After resting on the previous exercise, we strain again, loading all the muscles in our hands. Do not chase speed, it is better to carefully work out the entire surface of the hands.
5) Side push-ups
Another simple exercise that gives the arms a little respite. The pace can be slightly increased, but without fanaticism. It is necessary to push as deeply as possible.
6) Wings forward
It is also a simple exercise, requiring, however, some preparation in order to freely keep your hands on weight. During execution, try to keep your hands as tense as possible.
7) “Wings” back
We stretch our arms again, gaining strength before the difficult final exercises. The execution technique and recommendations are the same as the previous one, only now you need to rotate your hands back.
8) Knee push-ups
A classic of the genre is a complex exercise that loads both arms and chest. Try to bring each push-up to the end, trying to touch the floor with your chest. If knee push-ups are too easy for you, switch to classic push-ups.
9) Triceps pushups
One of the most difficult exercises of the course, which you need to pay special attention to. Not pick up the pace and try to do everything as technically as possible so as not to lose the beneficial effect.
10) Pike Dive
The final exercise, quite famous and extremely effective. It must be carried out as carefully as possible, because. despite its effectiveness, it is difficult to call it convenient.
By regularly practicing this course, you will greatly strengthen your muscles and make your hands much more beautiful.