agree that a man with his hands, almost devoid of muscles, looks, at least, is not too appealing.Especially at the beach or pool.Such a person should spend time and effort on it to fix it.Well pumped muscles of the arms of a man - this is an additional plus to his appearance.Moreover, it is also an indicator of physical strength and endurance.Also, give the girl appeal slightly Defined shoulders and forearms.So, let's talk about what are the exercises for the hands, which are the most effective, and how to perform them.
Raising the bar from a standing position on the biceps.Undergrip grab bar, hands shoulder width of your shoulders or slightly narrower shoulders (the last option will give the best results).His chest, shoulders, back, elbows at your sides.Straining back muscles and biceps, lift up the post.Move only the forearm.The enclosure must be completely motionless.Do not try to lift the neck higher, while introducing the elbows, they have to be pushed to the sides.At the top of the movement cut biceps and exhaling, take the starting position.Lowering his hands, keep a slight tension in your muscles.
Some exercises on good hand pumped shoulder muscles, which is located under the biceps.These include the so-called "hammer".Take a dumbbell grip so that the vultures were parallel to each other, arms straight.Pick up one shell to shoulder with the elbow stationary.Then lower the dumbbell and do the same with the second dumbbell.Note that both hands must be stretched during this exercise.
French press increases the mass of the triceps.Lie on a horizontal bench, hold the barbell above the breast on straightened arms.Bending your elbows, lower it.Then slowly squeeze the barbell back to the starting position.At the same time, you can leave your elbows slightly bent.Straightening arms, bends them slightly back (towards the head) to the top point of the triceps not relax.
Bench on the block - a simple exercise, but it requires fulfillment of certain conditions.Starting position - tilted slightly forward body, feet placed shoulder-width apart or slightly wider.Press the handle to the full extension of the arms.At the lowest point you have to stretch the triceps.Then slowly return the handle to its original position.This crook of the elbow shall not exceed ninety degrees angle.If they are performing like driving around in a hand, then use the weight is too great for you.Turn down and repeat all over again.
Many spend hours in the gym in order to "fill" your forearms and shoulders, many homes have everything you need for this - dumbbells, barbells, and so on. But what if you do not have the necessary ammunition for training?Or you do not have the ability or time to go to the gym?Either you - a girl and want to have a strong hand, but not too pumped up, not to look masculine?You may well do without it.Exercise for hands without dumbbells, bars and similar devices can bring you no less useful, if properly perform.Let's talk about them.
There seems to be a simple but at the same time very effective exercises for the hand.It - pushups.Take the emphasis lying.Inhale and bend your elbows, making the breath and straightening arms, exhale.The back should be strictly straight.
grip pullups so good to develop the biceps.Take the starting position.Shoulder-width grip to yourself breath, then exhale with pulling up to the bar to touch your chin.
Dips useful for triceps and chest muscles.Such exercises to be performed at the hands of the right that they give the desired effect.Uprites in bars.Hands straighten.Lower yourself slowly down, elbows bent to an angle of ninety degrees.At the same time you should feel stretching tricep.Then, with an effort to straighten the body, taking the starting position.
pumping hand, is to carry out, among others, exercises for the hands.They are also important because they provide a strong grip.This - the rotation of a dumbbell, committed in different directions, exercises with expanders, hold the disc from the bar (smooth, not having a rim), squeezing tennis balls, hanging on the bar and a few others.
