Hello, this is a training to train the biceps femoris and lose the slack of the biceps.
First, French press from the left hand.
Straighten your left arm and support your left elbow with your right hand.
Keep your left elbow fixed and stretch your arm.
Look straight ahead and try not to look like a cat.
Let's train the biceps femoris.
Take a 10-second break.
Next is the opposite.
Straighten your right arm.
Keep your right elbow fixed with your left hand and raise your right arm.
Don't look down. Look straight ahead.
Repeat each time carefully.
Take a 10-second break.
Repeat the same movement one more time.
First, from the left hand.
Pay attention to your posture as you repeat.
Take a break.
Next is the opposite.
Straighten your right arm and support your right elbow with your left hand.
Look straight ahead and try not to look like a cat.
Take a 10-second break.
Next is the opposite.
Straighten your right arm and support your right elbow.
Don't look down. Look straight ahead.
Next is the opposite.
Straighten your right arm and support your right elbow with your left hand.
Look straight ahead and try not to look down.
Repeat each time carefully.
Next is the opposite.
Straighten your right arm and support your right elbow with your left hand.
Don't look down. Look straight ahead.
10 seconds left.
5, 4, 3, 2, 1
Thank you for your hard work.
Lastly, stretch your arms.
First, from the left hand.
Hold your left elbow with your right hand, breathe in, and stretch with each breath.
Look to the left.
Stretch your chest.
Take a break.
Next is the opposite.
Hold your right elbow with your left hand, breathe in, and stretch with each breath.
Look to the right.
Point your right finger as low as possible.
That's it. Thank you for your hard work.
Thank you for your hard work.
This time, we mainly trained the triceps muscles.
I think it was hard because I raised my arms at the beginning.
If you can afford it, it's even more effective to add weight with a bottle of water.
If you think it's too hard, the last push-up is quite hard.
It is also effective to skip it and repeat only the first half.
Let's train together again.
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Bye-bye.
