The muscles and skin on the upper arms lose elasticity with age, so it is natural that they begin to "hang" over time. The aesthetic reason, however, is not the only reason you should exercise and tone your arms. Strong and well-shaped muscles of the arms, shoulders and chest, in addition to improving circulation and making it easier to perform daily tasks, in combination with the abdominal and back muscles, help maintain the spine properly.
In order to strengthen your arms and shoulder girdle more effectively, you need to practice with a stick.
A LEAVE
Stand astride, hold the stick in the middle in your right hand and relax your arms next to your body. Step your left foot forward, at a right angle, and rest your left hand on your thigh. Pull your right arm back, bent at the elbow, so that the bar is at rib level, then raise your arm to shoulder level, keeping the bar parallel to the floor. Return to the starting position with the same backward movements. Repeat the exercise 15 times, then change the side. Do a total of three sets of exercises.
ROTATION
Stand shoulder-width apart, grasp the stick with both hands in the middle, palms facing down. Raise the bar to shoulder height, with elbows slightly bent, then turn the bar to the left, so that it is at right angles to the floor and the right hand is over the left. Immediately then rotate the stick to the right side, and repeat this 15 to 20 times. Do three sets of exercises.
RAISING
Stand in a gap, grasp the stick with both hands from below, so that the palms are facing up. Hold the stick at hip level. In the next step, raise the stick to shoulder level with outstretched arms. Repeat the exercise 20 times.
Triceps
Stand in a gap, grasp the stick with your hands, palms down. Bend your elbows and raise the stick to chest level and then above your head. Lower your left hand, hold the stick only with your right, and from that position lower it behind your back, so that it is upright in relation to the ground. Repeat the exercise 15 times holding the prop with one hand and then with the other.
MOVE TO THE SIDE
Grasp the stick in the middle with your left hand and bend your arm at the elbow so that the stick is perpendicular to the ground. Move the stick to the side, but keeping your upper arm close to your ribs. Do 15 exercises with one arm and then with the other arm. Do three sets in total, reports Novosti.
Bonus video:
