When forming a beautiful body, pumping of muscles and development of force of hands, it is necessary to know how to pump up hands quickly and effectively. Many consider that in this place there are small muscles and it is not necessary to train them, and it is a serious mistake. Strength of the successful fellow is especially important for fans of loading therefore also the training of muscles of a brush surely has to enter the program.
How to pump up hands?
To achieve good results, it is regularly necessary to be engaged. Trainings can take place as with additional stock, as well as without it. There are several types of the successful fellow which should be developed: squeezing, holding and plucked.
How to pump up brush muscles - exercises
- Push-ups from a wall. Get up at a wall at distance of 0.6 m from it. Be reluctant hands about a wall that they were not more widely than shoulders, bend elbows and as it is possible more sharply make a start from it, and then, return to a starting position. Make 50 repetitions. It is possible to carry out exercise and on each hand separately.
- Push-ups from a floor. Accept an emphasis lying so that the body formed one line. Fall as much as possible down and return to a starting position. Make the 25th repetition, and then put hands more closely to each other at the level of a breast and make still the maximum number of repetitions.
Experts recommend at several o'clock a day to put on weighting compounds hands. With them it is possible to perform usual homework. In a week it is worth increasing time.
How to be pumped up hands by dumbbells?
Before directly starting a training with a weight it is recommended to do warm-up that there was no trauma. For this purpose make rotary motions by hands in one, in other party. Then sharply bend and unbend fingers.
Exercises how to pump up brushes dumbbells:
- Bending of hands. Carry out exercise near a bench or a chair. Kneel and put a forearm on a bench so that brushes hanged down under force of dumbbells down. Palms have to be directed from themselves. Lift dumbbells up, bending thereby hands. Exercise can be carried out serially, the left, right hand.
- Extension of hands. This exercise almost identically previous, but is the only difference – hold has to be palms down.
The same exercises can be carried out also by means of a signature stamp from a bar.
How to pump up hands an expander?
This type of the manual exercise machine is included into the list of the most available options. One of the main advantages consists in compactness and ease of performance. There are different options of a design, but the most widespread the expander in the form of a rubber ring which has a rough surface that prevents loss of the exercise machine from hands is considered.
Trainings are recommended to be begun with warm-up. For what just slightly squeeze an expander. If on your exercise machine there are springs, then establish them on the lower division. To achieve good results, it is necessary to be engaged regularly and to do at least 10 repetitions, but ideally it is worth achieving result by 100 times. Generally, it is necessary to continue a training before emergence of fatigue in hands. At first it is necessary to carry out everything one hand, then, rest, but is no more than 5 minutes also repetition by other hand. It is necessary to make from 5 to 10 approaches.
If during rest to hold the compressed expander in hand, then to achieve desirable results it will turn out quicker moreover and loading will fall not only on a brush, but also on a forearm, and humeral muscles. It is possible to train both hands at once for what it is necessary to have two expanders. For increase in loading it is recommended not only to squeeze brushes, but also to bend and unbend hands in elbows.
"