The leagues are a very easy training medium and the thicker it generates more external resistance, the same effect can be caused if you put it double. So make the decision and give everything to this routine to have well-fortified arms in a short time.
Bicep flexion with garter
For this movement ensure the league under your foot. Hold the handles with your hands in front of your abdomen and arms outstretched. Pull the tie to your shoulders, flexing the elbows. Then it returns little by little. Keep motionless for upper arms during exercise.
Tricep extensions with garters
For this exercise, secure the elastic band behind you. Hold the handles with your hands behind your head with your palms pointing towards each other. Flex the elbows at a 90˚ angle. The upper part of the arms should be straight up. Pull the garter, extending the arms completely and returning after a pause.
Wrist extension with garter
For this exercise sit on a bench and secure the league under the foot. Hold the handles with the hand above the knee, the palm of the hand pointing down and the elbow resting above the thigh. Pull the tie up by flexing the wrist and return a little. Keep your forearm motionless during movement.
Triceps jersey with leagues
For this movement ensures the league at a high height in front of you. Hold the handles in front of the abdomen and the palms pointing towards each other with the elbows at an angle of 90˚. Pull the tie down, extending the arms completely and return slowly. Keep the upper arms immobile during exercise.
They are not complicated exercises, but it should be noted that if you are new to this, go slowly with low tension bands and as you improve, do it with those that are stronger so that the result is effective and achieve well-toned arms.
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