How to build the muscles in her arms ?

How to build the muscles in her arms ?

As sometimes want to go to the beach, and know that the girls are looking askance at you and discuss your body pumped.But not everyone can boast of beautiful figure because of his body and the need to constantly work hard.In this article you will learn how to build muscle with simple and simple exercises, which are described below, one by one, for each muscle group.

To begin, save a workout, it will take about ten minutes, and will save you from accidental injuries: sprains, strains.Perform the following exercises: inclination to the legs, feet movement primaries, circular rotation of the pelvis, the circular motion of the hands, wrists, elbows rotation, tilts the head etc ..

All exercises are done for 3-4 sets, each of which10-15 repetitions, breaks between sets - 2-3 minutes.

Biceps.Wake up rod standing

  1. Stand with your feet slightly wider than shoulder width, hold the barbell grip below on outstretched arms, hands close to the body.
  2. Bend your elbows.The bar at the level of the clavicle.
  3. Slowly lower the bar to the starting position.

triceps.French press

  1. Lyagte on the bench on his back, his head at the edge of the bench.Ask someone to submit your post and insure you.
  2. Hold the grip bar on top of the arm's length above the chest.
  3. Bend your elbows and lower the bar behind your head to the level of the bench, shoulders at the same time must maintain its original position.
  4. Straighten your elbows, thereby returning the bar to the starting position.

deltoid muscle.Raising the rod over his head

  1. Stand with your feet slightly wider than shoulder width, grip - on top, wide bar lies on the chest.
  2. Straighten arms loktyahi jerk push the bar up.Secure.
  3. Lower the bar to the chest, to the starting position.

Forearm.Bending at the wrist

  1. Sit on the floor at the side of the bench, put his hands on her palms up, hands must hang from the edge of the bench, ask you to submit the post, it should not touch the bench.
  2. Perform bending at the wrist.The amplitude is small, about 10 cm.
  3. Run extension, thereby returning the bar to the starting position.

To help you quickly and effectively to pump up muscles of the arms, you have to follow some important rules.Firstly, you should do regularly 2-3 times a week.To sleep you need 8-10 hours a day, so the body is completely relaxed from the grueling workouts.And of course eating right.At first, just enough to reduce the amount of fatty foods, and to increase the amount of protein, namely, eggs, fish, meat, chicken, beans, non-fat cottage cheese, etc.

In addition, your body must be proportional, which means that you need to download not only the hands but also the feet, chest, back, the press etc.Get rid of bad habits, start jogging in the morning, keep a healthy lifestyle and improve not only your body, but also the health, self-esteem and mood.Good luck!