Exercises help strengthen muscles, increase flexibility, improve balance and prevent osteoporosis. What’s more, regular movement supports maintaining healthy body weight, improves the condition of the heart and circulatory system and increases general mental well -being. That is why it is worth paying attention to a simple and effective routine of exercises that will help you achieve shapely arms.
Make regularly and the pelicans will fly quickly. 5 simple exercises for women over 50 for shapely arms. You will make them at home, without equipment
Regular performing these exercises will help strengthen and sculpt your arms, while improving the overall physical condition. The exercises are simple, they do not require additional equipment and can be done at home. Remember that regular physical activity is the key to a healthy and happy life. Enter them into your daily routine, you can do them, e.g. when watching your favorite series.
- Raising shoulders to the side, 3 sets of 10 repetitions. Stand straight, legs spaced on the width of the hips. Raise your arms straight to the side until they are at the shoulder height. Slowly lower them to the starting position. This exercise engages shoulder muscles, improves their strength and flexibility. Regularly performing the shoulders to the side helps to reduce body fat and sculpt the arms.
- Pumps on the knees, 3 sets of 8-12 repetitions. Knead on the mat, hands spacing on the width of the shoulder. Leave your body, bending your elbows until you touch the floor. Then return to the starting position. Try to hold your elbows close to your body. This is a great exercise for shoulders, chest and triceps. They help strengthen the upper body and improve the overall muscle condition.
- Raising arms forward, 3 sets of 10 repetitions. Stand straight, the legs are width of the hips. Raise your arms straight ahead until they are at the shoulder height. Slowly lower them to the starting position. This exercise engages the muscles of the front of the shoulders and shoulders, improving their strength and strength.
- Arms circulation, 3 sets of 15-20 repetitions in each direction. Stand straight, the legs are width of the hips. Stretch your arms straight to the side and make small circular movements of the arms, first forward and then back. It’s a simple but effective exercise that helps in warm -up and relaxing the muscles of the arms and shoulders.
- Pressing the hands behind the back, 3 sets of 10 repetitions. Stand straight, the legs are width of the hips. Fold your hands behind your back and squeeze them together, raising the shoulders up. Keep your position for a few seconds and then return to the starting position. This exercise helps to stretch the shoulder muscles, improves elasticity and reduces muscle tone.
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