Elastic, beautiful and moderately beefy women's body has special appeal, bewitches views of men. Therefore girls dream to look on all hundred to feel much more surely. To pump up hands, use the body weight and dumbbells.
It is required to you
- - dumbbells;
- - bench.
Instruction
1. Push-ups are focused on the muscles located to the reverse side of the shoulder. For performance of this exercise take the classical position: rest hands shoulder width apart against the floor, straighten legs, put feet on socks. The back and legs have to make the uniform flat line. Lower the trunk until the breast practically doesn't touch the floor, then effort of muscles return to the home position. Make three approaches on ten times. During exercise try to hold press muscles intense, and the straight line back. If you are given classical push-ups heavier, reduce loading, leaning on knees, but not on feet.
2. Excellent exercise for tricepses – failures. For its exercise you will need the bench, sit down on it and arrange palms shoulder width apart, clasp with fingers the bench from below, and put legs before yourself. Slightly push buttocks forward before the bench and fall down, bending elbows back. When shoulders become parallel the floor, return to the home position by effort of muscles of hands. Repeat exercises ten times in three approaches.
3. Pick up dumbbells on two-three kilograms and get up, put legs shoulder width apart. Slightly incline the case forward and raise hands back that shoulders became parallel to the floor, and forearms were slightly lowered down. From this situation lift dumbbells at the expense of muscles of razgibatel of hands and be late in the highest point for couple of seconds. Then lower dumbbells and repeat ten-twelve more times. During exercise you hold elbows pressed to the body.
4. Serial bending of hands with dumbbells is directed to muscles of the front part of the shoulder. Get up exactly, put legs shoulder width apart, you hold dumbbells in hand. Lift slowly left dumbbell, at the same time in addition squeeze the biceps, in the top point your palm has to be turned to the breast. Slowly lower the left hand and at the same time lift right. Continue to alternate raising of hands, you won't make ten-fifteen repetitions yet. During exercise you hold elbows densely pressed to the trunk.