As Well Be

Bodybuilding: Muscle Arms and Belly

Exercises to strengthen the arms

- Shoulders: (accessory: a stick)
Start: Stand upright, feet slightly apart, legs slightly bent, back straight. Grab the stick at both ends and place it behind your neck.
Execution: Inhale and lift the stick vertically, to the sky, without arching the back, exhale at the end of the effort. Return to the starting position and start again. Do 5 sets of 12 repetitions with one minute of recovery.

- Triceps and pecs: (accessories: dumbbells)
Start: Lie on your back, take a dumbbell (load 2 to 6 kg according to your abilities) with both hands and extend your arms towards the ceiling. Your legs are bent over your chest so as not to arch your lower back.
Execution: Inhale as you inflate your chest as much as possible and slowly lower the dumbbell to the floor behind your head, bending your elbows slightly. Exhale by bringing the dumbbell arm extended to the starting position. Do 3 sets of 10 repetitions with 1 minute of recovery.

> The good sport to strengthen your arms: the rower (indoor) or rowing (outdoor).

> To see also our video: The aquagym to strengthen the upper body!

Simple but effective exercises to perform in the water to have a nice chest and tonic arms.

Exercises to strengthen your stomach

- Dig your belly
Start: Get on all fours on the floor.
Execution: Inhale through the nose and on a long expiration bring your belly up. Hold this abdominal cavity for 6 seconds. And repeat 6 times, during 4 series.

- Obliques
Start: Lie on your back, place your right ankle on your left bent leg (the other foot flat on the floor), place your left hand on the left temple and your right hand on your right hip.
Execution: Inhale and lift the chest by rolling forward while bringing your left elbow to your right knee. Exhale while moving. Return to the initial position by unrolling your back to the shoulder blades in a slow way and start again.
Do 4 sets of 15 repetitions left and right with 1 minute of recovery.

> The good sport to strengthen your stomach: swimming, a very complete sport.

> See also our video: 5 exercises to strengthen the abdominals

Our coach offers exercises that work the abdominal muscles to have a flat stomach and tonic.

You want to react, to give your testimony or to ask a question? Appointment in our Sport FORUMS or A doctor answers you!

Popular Posts

Category As Well Be, Next Article

Sleep cycles: how is sleep organized? - As Well Be
As Well Be

Sleep cycles: how is sleep organized?

Sleep is a physiological state that allows the body to rest, to recover from a physical point of view but also psychic, and to improve our memory (sleep helps indeed - between others - to strengthen our memory and make it more accessible the next day). As a general rule, a night's sleep includes several sleep cycles
Read More
Sports nutrition: having the right basics! - As Well Be
As Well Be

Sports nutrition: having the right basics!

Sport and nutrition: before, during and after physical activity, what do we eat? Roast beef to make muscle, or pasta for glycogen? And what are we drinking? Is the water moisturizing enough? And what about energy drinks, are they really effective? Sometimes it's hard to understand what is the most appropriate diet to give our body the energy it needs to cope with sports training
Read More
The water aerobics - As Well Be
As Well Be

The water aerobics

Aquagym has been booming for a few years now, and even attracted the least sporty of us ... Its advantages ? Movements facilitated by the water, a massage effect of the most pleasant, a friendly atmosphere ... Why gym in the water? As its name suggests, water aerobics is a gymnastics practiced in the water
Read More
Understand and treat sleep disorders - As Well Be
As Well Be

Understand and treat sleep disorders

Difficulty falling asleep, nocturnal awakenings, insomnia, sleep apnea ... these problems are common, but not always easy to solve. There are several types of sleep disorders. To find an effective solution and treat them once and for all, we must first identify their origin. But precisely, the causes of sleep disorders are often multiple: they can be of organic origin, environmental, psychological or even psycho-physiological
Read More