Sexiest weapon: 4 exercises to stop the swing!

Today we begin with a simple exercise.

His right arm must be next to his body. Please lift up of entry and exit to the side so that his shoulder and hand form a straight line.

Then, simply shake his right arm. Is it fat bouncing in place as a bowl of jelly? Congratulations, officially has bat-like wings.

Everyone is fascinated by women who have close and elegant arms: bicep which forms with a bit of muscularity and triceps that narrow and firm. It shows strength and femininity wrapped into one package. In my opinion, this is a totally sexy appearance.

So if your goal is to show elegant weapons in a dress without sleeves, you've come to the right place. If you are a man who wants to "arms" of best quality, the routine will also work for you.

For four weeks, add the following agenda for the session of the upper part of the body weight training. Place it in the first place in the training and follow all muscle groups (chest, back and shoulders).

Yes, the arms will be fatigued when performing the exercises, but this allows giving priority to arms. Muscles worked in the beginning of a workout tends to respond faster to the changes.

Initial position:
-Hold a dumbbell in each hand. -sitting on the ball and leaving the feet to the head, neck and shoulders are compatible with the ball with knees at a 90 degree angle.

-Raise the hips in line with the knees and shoulders as a table. Maintaining the position of desktop in the Office.

-The conclusion of the weight, extend their arms towards the ceiling with a slight curve in the elbows.

Movement:
-Slowly down the weights towards the shoulders by bending the elbows stop just weights touch the shoulders.

-Contract the triceps muscles, slow return to the starting position stop just below the arms are extended with a slight curve in the elbows.

Key points:
-Inhale when you lift weights.

-Exhale while returning to the starting position.

-The arms must lie still during the exercise.

Initial position:
-Stand with your feet shoulder width with a slight bend in the knees.

-Keep the bar with both hands shoulder width apart, a slight curve in the elbows and palms of the hands of the body. The bar must rest lightly on the thighs.

-Keep the shoulder blades hired over the entire range of movement.

Movement:
-Contract the bicep muscles, raising the bar towards the shoulders remain the high stationary arm and elbows close to the body stop just below the bar to touch the shoulders.

-Slowly return to starting position.

Key points:
-Exhale as raising the weight.

-Breathing when returning to the starting position.

Instructions:
Make A1 to the representatives of 10 immediately go to A2 and make 12 representatives (superset). Wait 45 seconds and perform the superset two additional times for a total of three supersets.

Initial position:
-Stand with a dumbbell in his right hand and the left hip.

-Press the weight on his head to his right arm is almost straight with a slight bend at the elbow in the first place.

-Allows weight to play their zone of head or neck.

Movement:
-Slowly bend your elbow, lowering the weight until his arm forming an angle of 90 degrees its head stop before the weight affects the back.

-Contract the muscles of triceps, slow return to the starting position.

Key points:
-Exhale while returning to the starting position.

-Inhaling while decreasing weight.

-After of completing the set of right, repeat on the left side.

-This exercise is not carried out with great weights. The technique is more important than weight.

-Also you can perform this exercise while seated on a bench.

Initial position:
-Sitting on a bench or a chair with both feet in front of your body and your back straight.

-Hold a dumbbell in each hand with your arms on each side and palms facing forward.

Movement:
-Contract the bicep muscles, raise the weights to your shoulders stop just the weights touch the shoulders.

-Slowly return to starting position.

Key points:
-Exhale when you lift weights.

-Breathing when returning to the starting position.

-The upper arms must lie still during the exercise.

Instructions:
Take B1 for the representatives of 12 immediately go to B2 and make 12 representatives (superset). Wait 45 seconds and perform the superset two additional times for a total of three supersets. Conduct training on three alternate days of the week. Beginners should perform only a superset of each cycle.

Believe me, the program is not easy, but it will produce results when combined with the nutrition programme. Time to go to work. Check with your doctor before starting any exercise program.