10 exercises for a beautiful hand

Method 1. Out of sight

Of course, it is very unpleasant to feel that the muscles are not in good shape. However, even worse when it is noticed by others. "Sealed" themselves in blouses and sweaters with long sleeves, you will be able to hide this deficiency. However in the summer, of course, have to sweat.

Method 2. Voltage

If muscles are not in good shape this is especially noticeable when moving the arms. Therefore, you can set yourself installation to strain muscles with every wave of his hand. In this case, others will not notice the sagging muscles of the hands, and only the stiffness.

Method 3. Sports rowing

The sport of rowing with muscle tone hands all right. For example, for a week long canoe arm muscles tightened so that this problem recedes at least 4 months. You can not go far from civilization, and to swing the paddle on urban ponds, riding on the boat.

Method 4. Home fitness

To arms were toned and beautiful, you need to work on three shoulder muscles: biceps (biceps), triceps (triceps and deltoid.

To practice you will need 2 dumbbells 1, 5 kilograms or weights for the wrists as well. They can be replaced with plastic bottles filled with water or sand.

The correct exercises check the tension of the muscles, which is currently trained.

Warm-up

Jumping rope, improvisation music or fight with an imaginary opponent - perfect for beginning your workout.

To warm up the muscles of the shoulder, use familiar from childhood lessons of physical culture exercises: the game straight arms and jerks bent in front of chest with his hands.

Train deltoid muscle

If in the 50-ies of the last century, people with sloping shoulders were fashionable, but now everything has changed - the shoulders should be straight. This can be achieved by training deltoid muscle, which can be felt when we raise our hands up.

Starting position for all exercises: stand straight, feet shoulder width apart. Hands with dumbbells omitted and the palms facing the body.

1. Raised slightly bent in the elbow hand in hand to shoulder level. Repeat the exercise 7-10 times.

2. Raise straight arms forward up to the chest level. Then drop them without bending. Repeat the exercise 7-10 times.

3. Raise the dumbbells along the body to the level of the armpits. Repeat the exercise 7-10 times.

Train the biceps

What man does not like to play biceps, showing the girl his masculinity. If this muscle is not pumped, and athletic sports, it is easy to decorate women's hands. To feel the biceps in that moment, when you bend the arm at the elbow, putting heavy bags purchased for a week of food in the trunk.

Starting position for all exercises: stand straight, feet shoulder width apart. Hands with dumbbells is omitted, is pressed against the body and the palms turned forward.

4. Bend arms at the elbow completely, making sure that the elbows remained pressed to the waist. Repeat the exercise 7-10 times.

5. Bend arms at the elbow in turn. Repeat the exercise 5-7 times for each hand.

Train the triceps

If the biceps and the deltoid muscle in everyday life without work do not remain, then the triceps are almost always "sitting" on the bench. This sedentary lifestyle triceps leads to the fact that people, even at a fairly young age, triceps unsightly "dangles". So, seeing friends on vacation and waving them goodbye, you can easily demonstrate to others their sluggish triceps muscle.

Exercises with dumbbells

6. Stand up straight, feet hip-width apart. Hands with dumbbells omitted, close to the body and the palms facing the body. Lean forward. Unbend and bend hands, making sure that the elbows were pinned to the waist. Repeat the exercise 7-10 times.

7. Lay on my stomach. Hands with dumbbells stretched along the body. Raise the hands up, making sure that they are not left in hand. Repeat the exercise 10-12 times.

Exercises without dumbbells - pushups

8. Squat with your back to the chair. Hands put on the seat. Push-UPS from a chair. Repeat this exercise 3 to 5 times.

9. Get up on all fours, hands at shoulder width. Push-UPS, ensuring that the arms in the down position clung to the body. Repeat the exercise 3-5 times.

10. Stand at a distance of 1 step from the wall. His hands hit the wall at chest level. Push-UPS from the wall, keeping the body straight. Ensure that the heel did not come off the floor and hands in the end position, clung to the body. Repeat the exercise 3-5 times.

Through this type of training three times a week, in a month will be seen that the hands were strong and his muscles visibly tightened.

Source:

Ladies

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