BEST EXERCISES FOR ARM FLAB
Because storing fat and weak muscles in certain parts of the body, especially in places such as the thighs, stomach and upper arms (females), these parts look limp and relaxed. The muscles are atrophied and the shape looks quite unsatisfactory and ugly. In this article we will explain the easiest and fastest way of workout to solve this problem on your upper arm.
In the initial exercises using the weight of your body and then you can take props such as weights, dumbbells, kettlebell, a bottle of water or any other.
- Push-ups are performed with the tightening of the whole musculature especially stomach and legs. The lighter version is on its knees. 3 series of from 5 to 15 repetitions.
- Deeps deterioration is performed on a chair, a bed or a bench. It is important to use a triceps muscle and fix the whole body without raising and lowering the hips. 3 sets of 8 to 15 repetitions.
- Biceps curl. The exercise is best done leaning against a wall in a standing or sitting position, so the muscle biceps will be most engaging. Can be conducted alternately or simultaneously. 3 sets of 8 to 15 repetitions per min 2 kg tag.
4. Dumbbell curl overhead is performed with one hand or both. It is important that the elbow is fixed and does not move to just triceps was engaged. 3 sets each hand of 10 to 15 repetitions.
5. Triceps Kickback Exercise is performed standing at an angle forward and straight back, elbows and trunk are locked to the accent was on the triceps. 3 sets of 8 to 15 repetitions.
After the mandatory exercise stretching biceps and triceps, every site a minimum of 20 seconds hold.
Results are visible after a few weeks, the muscles going to shape and fat start to melts, so the arms are starting to get desired shape.
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KAKO DA REŠITE PROBLEM MLITAVIH NADLAKTICA I RUKU
Zbog nagomilavanja sala i nedovoljnog treniranja mišića, na pojedinim delovima tela pogotovo na mestima kao što su butine, stomak i nadlaktice ( kod ženskog pola ) ovi delovi izgledaju mlitavo i opušteno. Mišići su atrofirali i oblik izgleda sasvim nezadovoljavajuće da ne kazem ružno. U ovom tekstu ćemo objasnikti kako najlakše i najbrže da se kroz vežbanje rešite ovog problema na rukama tj nadlaktici.
Nadlaktica obuhvata dva mišica biceps brachii i triceps brachii. Tako da ćemo najviše pažnje obratiti upravo na njih.
Kod početnih vežbi koristite težinu svoga tela a kasnije možete uzeti rekvizite kao što su tegovi, bučice, rusko zvono, flaša vode ili bilo koji drugi.
- Sklekovi
Izvode se uz zatezanje cele muskulature posebno stomaka i nogu. Lakša varijanta je na kolenima. 3 serije od 5 do 15 ponavljanja.
- Propadanja
Izvode se na stolici ,krevetu ili nekoj klupi. Bitno je koristiti mišić tricep i fiksirati celo telo bez odizanja i spuštanja kukova. 3 serije od 8 do 15 ponavljanja.
- Pregib Bučicama
Vežbu je najbolje raditi naslonjen uza zid u stojećem ili sedećem stavu, tako se mišić biceps najviše angažuje. Može se izvoditi naizmenično ili istovremeno. 3 serije od 8 do 15 ponavljanja min 2kg po tegu.
- Pregib bučicama iznad glave
Izvodi se jednom rukom ili sa obe. Bitno je da se fiksira lakat i ne pomera kako bi samo triceps bio angažovan. 3 serije svaka ruka od 10 do 15 ponavljanja.
- Triceps Kickback
Vežba se izvodi u stojećem stavu sa pregibom napred i ravnim ledjima, laktovi i trup se fiksiraju kako bi akcenat bio na tricepsu. 3 serije od 8 do 15 ponavljanja.
Posle vežbanja obavezno istezanje bicepsa i tricepsa, svaki položaj zadržati minimum 20 sekundi.
Rezultati su vidljivi već nakon nekoliko nedelja, mišici se oblikuju a salo i masne naslage ujedno tope, tako da ruke počinju da dobijaju željeni oblik.
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EFFECT OF PHYSICAL ACTIVITY ON CREATIVITY AND CONCENTRATION
Whether and how physical activity affects persons engaged in activities requiring high concentration and creativity, we will try to explain in the next blog.
In the first ten days of training what you feel most in yourself is a change in the mental state and not a change in their weight and stiffness that is negligible. What I have learned from many years of experience working with clients from different parts of the world is that their time is becoming more important than weight and muscles is that they need to have a higher concentration at work, that they are calmer, better and easier sleep, they are more relaxed, have less stress and it is easier to accumulate it.
This is normal because the physical activity positively affects the heart, blood circulation, the pressure in the blood vessels, as well as many other functions. This is important because these are all prerequisites for good concentration (relaxation of the body), which generates creativity at work and in private life.
Just 30 minutes a day is enough to devote attention to your body in the form of physical activity. During training the heart rate per minute going to increase, depending on the severity and intensity of exercise, and up to 180 or more beats per minute. This will lead to your heart slower and quieter working during the day and therefore your body will be more peaceful and organ function in balance which leads to better concentration and less inclination to emotional stress during the day.
When my professor of physiology asked question, which goes like this: We know that in the life of every predetermined number of beats and depended on how many years they will live, how they athletes who each day have two training sessions a day and beats them go up to 200 ppm lives longer than those athletes who all day have a constant heart with small fluctuations, the whole amphitheater had no answer, and the answer is that athletes who in the hour or two or more have very high values of heart rate during the day they have very little stressing (easier tolerate to stress) and to speed up their heartbeat just for the reason that they had high-intensity training with a high number of heart beats per minute, and those who do not have physical activity the slightest thing will accelerate heartbeat due to stress, which is for athletes negligible. An example of this is that the heart at rest normal man per minute is 60 to 80 beats and of professional cyclist goes below 45 beats.
The psychological effects of recreational exercise are numerous and positive, so that the research so far, mainly cite the following effects: improving emotional health, improve mood and motivation, favorable impact on the emotional and social adjustments, boosting feelings of self-worth, reduce aggression, reduce general fatigue, positive effect on attitudes related to recreation.
Physical activity, whether it’s about hitting the sack or running in the park, in essence, one of the best ways to “blow out” and cope with stress. This is a result of hormone release of endorphins during aerobic exercise (running, swimming, rowing). It is important to know that it is not necessary to bring you to death, but to the regular fifteen-minute training can greatly help you.
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