Time for arms - with this shout Mel B. begins his training, strengthening his arms and shoulders. You can use small weights or water bottles to exercise. Adjust the weight of the weights to your abilities - if you are just starting training, choose a weight of no more than 0.5 kg for each arm.

Exercises for arms with Mel B.is one of the most popular exercises to strengthen your arms. A charismatic trainer and well-designed, interesting exercises make you want to exercise more and more every day. Read the description of the 10-minute shoulder workout and try your skills.

You perform each of the described exercises for one minute to the rhythm of fast music. Get started!

See Mel training rules. B

Exercises for the arms: 1

Start by stretching your arms and warming up your muscles. Extend your right hand in front of you, palm up. Use your left hand to press down on your fingers, stretching them downwards. Then, when you extend your arm, bring it closer to your chest and press your elbow and arm against your body. Repeat the same with the other hand.

Exercises for the arms: 2

Grasp the weights in your hands, tense your body: pull in your stomach and buttocks. Take rhythmic steps left and right with your legs slightly bent, lifting your knees high. Lock your elbows (they must be stationary) and lift the weights using only your forearms. With each step, lift both weights. Repeat this exercise for 60 seconds.

Exercises for the arms: 3

The exercise differs from the previous one in that the hands are raised alternately in the pattern: step to the left - raise your left hand, step to the right - raise your right hand. Don't forget to lock your elbows! Repeat this exercise for 60 seconds.

Exercises for the arms: 4

Keeping a rhythmic step to the left and right, move your arms above your head. With each step, lift the weights up, extending your arms at the elbows, and quickly return to the starting position. Remember that the elbows must stay up all the time, do not let them hang down (watch in the mirror that a straight line is formed from one elbow through the shoulders to the other elbow - if so, your position is correct). And remember to constantly tense your abs and buttocks. Repeat this exercise for 60 seconds.

Exercises for the arms: 5

The starting position is the same as in the exercisethe previous one. Raise your hands alternately: once with the left, then with the right. Keep working rhythmically with your bent knees. Repeat the exercise for 60 seconds. Finally, lower your hands and shake your wrists to relax them.

Exercises for the arms: 6

Bend your legs slightly at the knees. Arms are bent, elbows locked. Keep the weights in front of you. In the rhythm of the previous exercises, move your right leg backwards and straighten it. At the same time, straighten your right arm backwards. Quickly return to the starting position. Repeat this exercise for one minute.

Exercises for the arms: 7

Bend your legs slightly at the knees. Arms are bent, elbows locked. Keep the weights in front of you. In the rhythm of the previous exercises, place the right leg and arm to the side and quickly return to the starting position. Keep your knees bent and abdominal muscles tense. Repeat the exercise for 60 seconds. Repeat exercises 6 and 7 for the left leg and arm.

Exercises for the arms: 8

Bend your legs at the knees. Tense your arms and work with both hands simultaneously making three movements: 1. raise your arms straight in front of you to shoulder height; 2. place your arms to the sides so that they form a straight line with your shoulders; 3. lower your arms to the sides of your body. Repeat the pattern for 60 seconds at a steady, fast pace.

Exercises for the arms 9

Legs bent at the knees, stomach pulled in, buttocks tense. Locked elbows. Only the forearms work: we rhythmically connect them in front of us and spread them to the sides. The elbows remain still. We balance lightly on bent legs. Repeat this exercise for 60 seconds.

Category:

Anatomy