Exercises aimed at correcting the shape of the arms, chest, abdominal muscles, as well as strengthening the back muscles and creating the correct posture are divided into two groups. The first includes movements, thanks to which you will get rid of excess weight. The second group is a complex that directly improves the shape of the upper body.

When choosing exercises, consider the features of the figure. Often, people who have a beautiful chest shape, but a slightly enlarged waist, do exercises to adjust the shape of both the abdomen and chest at the same time. Ultimately, the waist is reduced, but the chest muscles are too inflated. As a result, the expected effect is not achieved.

Be sure to take into account the individual features of the figure. There are many indices and coefficients that relate height, body weight and other parameters. However, they are all designed for the average person and do not take into account the individuality of each, age and body type. There are three body types: asthenic, normosthenic and hypersthenic.

In asthenics, longitudinal dimensions predominate over transverse ones: long and thin arms, legs, neck, narrow shoulders, flat chest, muscles are poorly developed. Representatives of this type usually have a small body weight, rarely gain weight with age. For normosthenics, the proportionality of the main body sizes is characteristic - they are not thin and not full. With a hypersthenic physique, the transverse dimensions are much larger than in asthenics and normosthenics: a wide and short chest, broad shoulders and pelvis. Representatives of this type are especially prone to fullness. Some people have a mixed body type. Before you start exercising, determine your body type in order to achieve greater success.

The absolute beauty of the figure is an exceptional thing, and it is not given to many by nature. But everyone can acquire a beautiful posture and graceful movements. This is what we should strive for. The exercises below will help you improve your figure.

Exercises for the muscles of the arms and shoulder girdle.

First of all, when you wake up in the morning, stretch, raise your arms, bend them at the elbows and press your palms against each other behind your head with force. Done in this way several times, this exercise helps to restore normal blood circulation after sleep, gives a charge of vivacity and energy.

To strengthen the muscles of the shoulder girdle, take dumbbells in your hands (for men - from 3 to 6 kg, for women - from up to 4 kg each, depending on the build), lift them above your head, inhale, and then, slowly exhaling, bend your arms at the elbows, winding them behind the back. Repeat 10 times. Gradually, the load can be increased up to 20 - 25 times.

For men, to build muscle in the area of ​​​​the shoulders and forearms (biceps, triceps, etc.), lifting the barbell is recommended. The weight of the barbell again depends on the build, age and physical health of each person. You should not abuse the barbell, because there is a large load on the blood vessels of the heart and brain. This is especially true for people subject to pressure drops.

For body shaping exercises, an ordinary rubber tourniquet is perfect. Take it, stand up straight, pull it horizontally behind your back. Pull one end of the harness up and the other down. Do the same by changing the position of the hands. Helps stretch and strengthen the muscles of the forearms.

Let's move on to the elimination of body fat on the hands and raising the overall tone. Stand facing the wall with your feet together. Raise your right hand first, trying to touch the wall with your fingertips as high as possible, then your left. Do it with both hands.

chest exercises

In order for a woman’s breasts to always be toned and beautiful, it is necessary to strengthen the muscles in the upper chest, as well as in the armpits, because they prevent sagging and flabbiness. To give the chest an ideal shape, there is the following set of exercises.

Standing, lean your arms outstretched forward against the wall. Bending your elbows and spreading them to the sides, bend as much as possible, trying to reach the wall with your chest. Repeat 10 times. Favorably affects the elasticity and shape of the breast.

For the same purpose, you can use dumbbells. Lie on your back, bending your knees, spread your arms with dumbbells apart. Slowly raise your arms up and then slowly lower them back to the starting position.
Repeat until you feel slightly tired. Perfectly strengthens the muscles of the armpits.

Legs shoulder width apart. Sharply spread your arms to the sides and take them back. Return to starting position. Repeat 10-15 times.

Kneeling in front of two chairs, rest your palms on their seats. Bending your arms, lower your chest as low as possible - inhale. Return to the starting position - exhale.

Standing, join your palms in front of your chest. Press palm on palm for 6 seconds. Repeat 5-6 times.

It is very important when performing the complex to observe the correct posture, straightening the shoulders and drawing in the stomach. Only in this way will you achieve maximum results.

Next, we offer another complex that will make the shape of your breasts perfect.

Sit "in Turkish", bend your arms, pressing your elbows to your body, put your fingers on your shoulders, bring your shoulder blades together. Raise your shoulders up, then take them back, down and forward. Do this 4 times. Then 4 times down, back, forward, up.
Repeat 3-5 times.

Stand up straight. Fold your palms in front of you, fingers up, elbows at chest level. Squeeze the lower parts strongly twice, palms on the count of "one", "two", on "three" turn your fingers towards you, on "four" straighten your palms, on the count of "five" lower your hands down, on "six" fold them again in front of.
Do 5-8 times.

Stand straight, raise your arms bent at the elbows to shoulder level. At the same time, the fingers are straightened and connected just below the collarbones, the palms are lowered down. Pull your elbows back vigorously, the palms are separated, but the shoulders do not drop. Take a leap back. Then spread your arms to the sides and pull back. Then bend your arms, as at the beginning of the exercise. Repeat 6 times. Do it at a lively, energetic pace.

Stand up straight, bend your legs together. Raise your right hand straight up and take it behind your head for the count of "one". On "two" try to take your hand back even further, on "three" lower your hand forward and down. Repeat the same movement with your left hand.
Do 4-6 times.

Stand straight, raise your straightened arms with a gentle movement forward for a count of "one", for "two" spread them apart, for "three" turn your palms up, for "four" raise your hands above your head and clap your hands, for "five" lower to the sides and down, on the "six" return to the starting position. Performed slowly and relaxed 4-6 times.

Stand up straight. Feet shoulder width apart, feet parallel. Place your left hand on your thigh, describe a large circle with your right hand, starting with the movement of the hand forward. Done at a fast pace. Describe three circles in this way. The next three circles go back, in the other direction. Then place your right hand on your thigh and your left describe circles.
Repeat with each hand 3-5 times.

Stand straight, feet together, raise your arms slightly up, obliquely and forward. For one, turn your palms outward and lower your arms down, bend your elbows slightly, but do not take them back and do not lower (the palms should not cross the line of the shoulders). The movement is as if you are cutting through the water. On "two" strongly bend your arms at the elbows, press them to the body, and palms towards you - more or less at the height of the neck, on "three" raise your palms up obliquely. Movements for "one", "two" are slow, "three" are fast, but everything must be done smoothly, with a short pause after counting "three".
Repeat 10-30 times.

The complex of the exercises described above contains a triple action: it perfectly strengthens the muscles of the chest, a skill for swimming appears, and proper breathing is developed.

Exercises for the muscles of the shoulder girdle

Most of the daily load falls on the muscles of the shoulder girdle. Therefore, it is necessary to strengthen the muscular system in the shoulder area. There are many exercises that help strengthen the shoulder girdle. Here is some of them.

• First. The easiest way to strengthen your shoulder girdle is to clap your hands. Of course, not the way it is usually done in a theater or at a concert. The shoulder girdle should take part in the movement. While doing this exercise, turn either to the right or to the left, while spreading your arms wide to the sides. You can clap your hands while sitting, trying to stretch your arms as far as possible and spreading them to the sides. Even better, clap to the music.

• Second. Lower and raise your shoulders: left - up, right - down. Then both shoulders up. Do it quickly. Soon you will feel what is hidden behind this, at first glance, an easy exercise.

• Third. Raise your arms up to shoulder height, spread them apart, raise them above your head and return to the starting position. Put your hands down. Do the same, but already sitting. Try to touch the floor with your fingertips while tensing your shoulders as if you