Everyone knows that the preparation for the summer starting now. We wrote about cellulite, and we'll write about other critical areas of the body, and how to fix them and stesati by summer. This time however we focus on the upper body - arms, shoulders, upper back and chest - to look perfect in the T-shirts without sleeves or straps. Nothing is as sexy as a nice shoulder or back, so it is very important to pay attention to these parts of the body. For these exercises require you a great ball for Pilates and two weights weighing up to 2.5 kilograms. Make two sets of 12 repetitions at least three times a week until the summer are you guaranteed results. Shaping shoulders to shoulders and abs. Sit on the ball with your feet hip-width, weights you have in your hands and arms with hand raised to shoulder height. Bend the elbows and bring weights near the shoulder (as shown). Extend your arms above your head, and then stop by the original position - that's one rep.
Counts
Exercise shoulders, triceps, biceps, chest, back and abs.
This exercise is the same as push-ups - the only difference is that you have your feet on the ball. Hands are spread shoulder-width apart. A push-up is one rep.
Taut arms
Exercise for the triceps, shoulders and abs.
Sit on the floor with outstretched and legs together, the ball is in your lap, in your hands. Tighten abs and lean back slightly (at 45 degrees) and simultaneously lift your feet off the ground a few inches and lift the ball in the air. Hold this position, and from the lower the ball behind your head until your forearms comes into position parallel to the ground. Again lift the ball and return to the starting position - that's one rep. If you can raise and lower the ball, not lowering his feet on the ground.
Hand prone e
Exercise for your back, buttocks and thighs.
Lie prone on his torso, feet rely on the wall, weights in hands Put your hands in front of the ball, palms facing the ball. Lift your chest off the ball and at the same time rotate your palms facing up, pull your elbows to the side, pushing the blades back to one another. Return to the starting position for one rep.
Super girl
Exercise shoulders, triceps, back, abs, glutes and thighs.
As in the previous exercise, lie face down on the ball, with weights in his hands and arms stretched forward at shoulder height. Feet rely on a hard surface, so that your body is almost parallel to the ground. Hold this position while slowly for a count of three, then spread his hands to the side and hold for a count of three. Outstretched hands and then slowly rotate backward as far as going with the palms facing down and nabrojte to three. Then return to the starting position - that's one rep.
Rolling ball
Rely ball on a solid surface in the amount of your pelvis. You are a bigger step away from the ball, palms forward rely on the ball, fingers facing the floor, heels lifted off the ground. Squeeze hands on the ball and start it on the wall to roll up until your forearms come into position parallel to the ground, and the ball at waist level. Roll the ball to its original position - that's one rep.
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