Athletic upper body with an absolute magnet for the eyes of others. Furthermore, we must not forget that distract from problem areas, which are mostly below. Therefore, a little more relief in the arms and shoulders will not hurt you at all. Only 3 classes are fully enough to tone the muscles in the body. Follow the 3-series, each at least 2 times a week and The result will be visible only after a month.
Lifting ahead
You need dumbbells (3-5 kg), one in each hand. Release them from both sides of the hips while in standing feet apart.
Stretch your arms, but not to the extreme, and lift them up in the form of V, ie with fists, directed slightly outward (palms facing inwards, however).
When your arms are parallel to the floor, hold for a second or two, then return to starting position. Repeat 12-15 times total.
Try to gradually increase the weight to change the tension on the muscles.
Shoulder presses
This exercise is known to you - mostly loaded shoulders, but biceps.
Take again a dumbbell in each hand and borrow. Standing feet apart, the legs are slightly bent at the knees.
Hold the dumbbells just above your shoulders (hands folded at the elbows and palms link to each other). Push them up until the stretch completely hands. Hold for 1-2 seconds and lower slowly. Repeat 10-12 times total
Renegate rowing
This exercise only sounds scary, do not worry. Otherwise, it is extremely effective because both loaded biceps, triceps, shoulders and back.
Again you need dumbbells on which the posture of push-ups. The legs are stretched back, but are more spaced than usual.
Fold your right hand and lift the dumbbells up to chest level. Your elbow over the back and left hand use for support.
Back right hand to the starting position and repeat to the left. This is one time but must make a total of 80-10 repetitions.
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