Exercises for hands without dumbbells

Muscles on the hands that do not give in to the load, after a while become flabby, and excess fat makes this part of the body, to put it mildly, unattractive. In this case, you can forget about open clothes. There are simple, but effective exercises for the hands that are performed at home without dumbbells at any time. Of course, training without extra weight is not so effective, but with regular performance you can achieve a good result.

Exercises for hands without dumbbells for women

To get good results, it is recommended to practice regularly and it is best to train three times a week.

  1. Circular motion with hands . Stand up straight, placing your legs so that the distance between them is less than the width of the shoulders. Keep your arms to the sides, lifting them up to the parallel with the floor. Perform slow circular motions. Note that the diameter of the circumscribed circles is not more than one meter. Many make the mistake of holding their breath, so consider this. Perform the exercise for 15-20 seconds.
  2. Classic push-ups . This basic exercise for losing weight without dumbbells gives a good load. Take the emphasis lying, placing the palms under your shoulders. Perform push-ups, lowering the body as low as possible, due to bending of hands in elbows. At the end point, fix the position and straighten the arms. If it's difficult to do the exercise on straight legs, then get on your knees.
  3. Push-ups from the wall . Stand facing the wall, so that it is about one step apart. Keep your legs together, and use your hands to wall in, so that they are at the chest level on the width of the shoulders. Lower the body to the wall, bending the elbows, so that the forehead touches the wall. Return to the PI and repeat everything again.
  4. Reverse push-ups . For this exercise, without dumbbells, sit on the floor and put your hands near the pelvis so that your fingers are pointed forward. Bend the legs in such a way that the calves are perpendicular to the floor. Go down by bending the arms at the elbows. Perform reverse push-ups can be from the platform, for example, from a chair or bench.
  5. Pulling up . This exercise for hands without dumbbells is effective for working biceps. Hang on the bar, holding it with a narrow grip. Pull yourself up until the chest touches the crossbar. Hold, then slowly go down. To concentrate the load and not to swing the body, it is recommended to bend your legs and cross them.