Exercises on hands in gym are obligatory as without well developed muscles in this area it is impossible to receive a beautiful and proportional body. Besides the developed hands are necessary for performance of other exercises directed to pumping of other muscular groups. To receive desirable result, it is necessary to train regularly and, the main thing, to observe technology of performance.
Set of exercises on hands in gym
Beginners are recommended to begin trainings with a small weight or without it that will allow to study the equipment correctly. For drying of muscle bulk it is necessary to carry out each exercise in 3 approaches, and to count the number of repetitions depending on the physical training. When the equipment is mastered, it will be possible to raise loading to achieve good results.
Exercises for hands in gym:
- Raising of a bar on a biceps. SP – take a bar a reverse grip (palms are directed up) so that hands were at distance as width of shoulders. The hands which are a little bent in elbows have to be near a body. A task – due to bending/extension of elbows, lift and lower a bar, fixing a shell in the top and lower situation. At a raising do an exhalation, and lowering – a breath. In this exercise for muscles of hands in gym only forearms, and smoothly without breakthroughs have to move. The recommendation of experienced trainers – it is worth lowering a shell twice longer, than to lift.
- Extension of hands on the block direct hold. This exercise gives good load of a triceps. SP – take the exercise machine handle direct hold, that is the palm needs to be directed down, and the distance between them has to be a little less than width of shoulders. Attract the handle to yourself, you hold hands bent in elbows near a body. A task – exhaling, straighten completely hands and after fixing of situation return to SP, inhaling. Elbows have to work only for bending/extension, and other movements are banned.
- Bending of hands on Scott's bench. This exercise for hands on the exercise machine gives load of a biceps. SP – settle down on a bench, having picked up an EZ signature stamp a reverse grip. Completely straighten hands, and press a triceps to the platform. A task – having made a breath, you will lift a bar up to education in corner elbows in 90 degrees. After fixing of situation on an exhalation return to SP. It is necessary to move slowly and smoothly, feeling muscle work. It is important to move a bar on the same trajectory.
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