If earlier exercises with hand dumbbells were mostly used only by men, now a beautiful half of humanity is not averse to getting fit, elastic and beautiful hands. The fashion for dresses without a shoulder strap and open tops is an additional stimulus. In addition, exercises to inflate the muscles of the hands are quite simple, and once acquiring a pair of cute dumbbells, you can indefinitely engage in self-improvement.
We will train two muscles: biceps and triceps. In total, such a complex of physical exercises for the hands with regular training will allow you to find an attractive hand shape in the shortest possible time.
- Exercise for pumping your hands. Stand up straight, spread your shoulders, just bend your knees, take dumbbells in your hands. Hands freely lower along the body, palms facing each other. Bend your arms at the elbows so that your hands are pointed at you. Elbows do not hang out, they are pressed against the body. Repeat two approaches 10-15 times.
- Exercise for strength of hands. Stand up straight, spread your shoulders, just bend your knees, take dumbbells in your hands. Hands freely lower along the body, palms facing each other. Do the exercise the same as the previous one, but flex your arms and unbend them in turn. Repeat 2 approaches 10-12 times.
- The most effective exercise for the hands. Sit on a bench, the elbow of one hand is placed on the inside of the thigh of the leg on the same side. Perform flexion and extension of this hand with a dumbbell at a moderate pace. Repeat similarly for the other hand. Do 2 sets of 15 times.
- Effective exercise on the hands. Stand up straight, spread your shoulders, just bend your knees, take dumbbells in your hands. Hands raise above your head and bend, pointing your elbows to the sides. Straighten your arms vertically up and return to the starting position. Do 2 approaches 15 times each.
- One of the best exercises for the hands. Stand up straight, spread your shoulders, just bend your knees, take dumbbells in your hands, bend about 45 degrees. Hands along the body, palms facing back. Bend your hands and perform extension with both hands simultaneously. Do 2 approaches 15 times each.
- What exercises to pump up your hands? Of course, insulating. Stand up straight, spread your shoulders, just bend your knees, take one dumbbell in your hands. Raise your hands vertically upwards. From this position, perform hand bending back - elbows should stay in place, and brushes go behind the head. The body does not participate, does not move. Do 2 approaches 15 times each.
- Lean forward, keeping your back flat, and rest your hand on your knee. The other hand bend so that the elbow was laid back, and the dumbbell is located at the level of the armpit. Without changing the position of the forearm, unbend the arm at the elbow until a straight line is obtained. Palm at
Look at you. Do 2 approaches 15 times each.
Performing such exercises for the arms of the house, you can find attractive hands in just a month, which do not flatten out in photos and do not add to your age. Do not forget that whatever hand exercises you choose, they will not give results if you do not do it regularly. Two or three times a week - your mandatory minimum.
In addition, it is important before the start of training to conduct at least the most elementary warm-up, which you remember from school years. This will help not only to avoid injuries, but also to prepare muscles and joints for the upcoming load.