Exercises for beautiful hands

Women's Magazine offers you a few simple exercises that will help make your hands toned and graceful.


For this you will need 20 minutes of free time and dumbbells weighing 1-2 kg.




Our exercises can be divided into three types. First work out all the muscles, warming them, these exercises are best to use for warm-up. The latter develop the front part of the arm biceps. Third, strengthen the triceps, back muscles of the hands and the most problematic place.




During one lesson, it is better to pay attention to the second or third stage.





Warm-up


- Stand with feet shoulder-width apart, hands down. Inhaling, slowly raise both hands up to gently hold them there and on the exhale lower down. 5-10 times.




- The same position but raise your hands to the sides. Start rotation: first - brushes, several times forward and backward, then connect the forearm, in the end arrange a "mill", rotating arms from shoulder.




- Standing, feet shoulder-width apart, hands with a small Gentilini (for starters, you can do this exercise without dumbbells or take the plastic half-liter water bottles) are bent and pressed to his chest. Make sudden lunges one leg forward at the same time dramatically throwing forward of the opposite hand (as if you are trying to punch his fist invisible wall). 5-10 times with each hand.




Push-UPS. For starters, while muscles are not strong, you can do push-UPS from the wall or from the floor, resting not on your feet and on bended knee, this reduces the load. Do 5-10 pushups with your hands wider than shoulders (fingers look right), 5-10 times, hands slightly narrower shoulders (toes inward), 5-10 hands at shoulder width, toes slightly to the side.




Raspavshis, you can begin to work directly over the biceps or above the triceps.





Biceps


Standing, feet shoulder width apart, lowered his hands dumbbells. Bend and unbend your hands on the queue (the palm and bent fingers on myself) pretty quick. Do 3 sets of 20-30 times with each hand.




- Sit on a bench or chair (choose them so that your thighs are parallel to the floor and formed with legs straight angle). The dumbbell in your right hand, her elbow rests on the thigh just above the knee. Bend the arm with the dumbbell and unbend it, but more slowly than in the previous exercise, trying to feel the muscle work. Repeat until you get tired. After relaxation take another approach.




Tricep




- Standing lean forward so that the torso was parallel to the floor. One hand to lean against the bench, the other take the dumbbell. The upper part of the working hands press firmly to the body and bend and unbend the hand with the dumbbell.




Standing or sitting with both hands dumbbells are raised above the head. Elbows bent and close to the head. While straightening your arms, lift the dumbbells over your head. At the top are fully straighten the elbow joints. Slowly return to starting position. Feel how your muscles work and repeat until you get tired. Repeat the approach.

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