Complex of effective exercises for beautiful hands of girls"

For women it is always important to be in excellent physical shape and in spite of the fact that modern life not always promotes it, it is necessary to find nevertheless time to be engaged in the body. The most open part of a female body it is possible to call hands therefore their state has important value for the woman. We suggest you to get acquainted with effective trainings for a relief of hands.

Anatomy of muscles of hands

Muscles of hands are divided into humeral muscular group and muscles of a forearm. In this area, deep and superficial types of muscles are located. The second type is on a surface, and it is simple to pump up these muscles.

Whether you know? The music playing time of trainings increases their efficiency by 15% as the person distracts, and process of loading proceeds quicker and more pleasantly.

Belong to this type of muscles:

• biceps;
• triceps;
• brakhiradialis;
• razgibatel of a wrist.

Today there are two known reasons of a skaplivaniye of fat in the upper extremities:

• genetics;
• hormonal imbalance.

The first reason consists in inheritance from relatives of a part of the genes programmed on supply of excess fat to a certain area of an organism. Any part of a body can become such place. However it does not mean that it is necessary to reconcile and to do nothing, the sport will help to solve a similar problem.

The second reason can be shown as a result:

• severe stress;
• improper feeding;
• inactive way of life;
• drug intake;
• serious diseases.

Features of a training for girls

As well as any trainings, this has positive and negative sides. Let's get acquainted with them one after another.

Advantage

Systematic trainings will bring to an organism and a body the following advantage:

1. Improvement of a metabolism and appeal of a figure. Organism resistance to loadings promotes intensive burning of calories and acceleration of metabolism. It is proved that performance even of three power exercises accelerates metabolism for 39 hours.
2. Strengthening of effect of a diet. Power loadings force to keep more carefully to a diet as, having received already the first results, it will hardly want to lose them.
3. Increase in durability of bones and ligaments. With everyone lived year a skeleton becomes more fragile. Physical exercises will help to take care of bones as during the trainings in blood the content of bone protein of osteocalcine increases.
4. Care of heart. The training with small burdening helps to stimulate work of this body that is similar on effect of aerobic trainings.
5. Improvement of an emotional state. Any trainings increase the level of endorphins in blood which are responsible for mood and composure.

Important! Many consider that they and so constantly lack time, and the sport will take away still its some part. However, it is proved that any physical exercises increase the general working capacity that as a result will lead to the fact that on affairs less time will be spent.

6. Improvement of mental activity. During the trainings the blood-groove amplifies not only in muscles, but also in a brain that increases ability to perceive, process and acquire information. Besides, speech abilities and concentration of attention improve.

Harm and contraindications

Except advantage, at non-compliance with recommendations and ignoring of contraindications, it is possible to do also harm to an organism.

Namely:

• to injure muscles, ligaments or joints;
• to pump over muscles;
• to receive strong overfatigue;
• to worsen the state of health during a chronic disease.

That to avoid it, it is necessary to adhere to the recommendations of doctors, trainers and, starting occupations, previously to get acquainted with possible contraindications to them.

Whether you know? 50% of all energy of an organism are spent for reduction of muscles. Even in the absence of sports activities of 40% it is used on performance of ordinary actions. Therefore athletes need to eat more protein.

It is recommended to avoid trainings in the presence of the following problems:

• pressure differences;
• problems with heart or vessels;
• respiratory diseases;
• excess weight;
• problems with a backbone;
• osteoporosis or osteochondrosis.

Warm-up before a training

All trainings begin with warm-up during which all body will be involved. Warm-up intensifies inflow of blood to muscles and joints, increasing their elasticity and sensitivity.

Read in more detail how it is correct to warm up to female athletes before a training.

Let's consider the most widespread exercises for warm-up of joints:

• the smoothest rotations by the head;
• circular rotations by shoulders;
• raising of hands through the parties;
• rotations in elbows;
• case inclinations;
• turns of the case;
• raising of legs;
• rotations of knees;
• squats;
• rotations by hips;
• assignment of legs aside.

Not less than 20 times are recommended to repeat all movements.

Video: universal warm-up before a training

Trainings for hands

Exercises from flabbiness of hands for women have the same technology of performance, as well as for men, but at the same time are carried out with a small weight and the smaller number of repetitions.

Exercises in house conditions

Without having an opportunity to go systematically to the hall, you should not despair as also at home it is possible to train with quite good result. Occupations can be done both without dumbbells, and with them or other weighting compounds. Let's consider several popular and effective complexes.

Get acquainted with a set of exercises for hands with dumbbells.

For a triceps

No. 1. Press of dumbbells:

1. – costing the Starting Position (SP) with an equal back, knees bend a little, and incline the head forward. Pick up dumbbells and have them along a body.
2. Carry out an inclination forward. Bend hands and begin to unbend them serially. The belt has to be tightened all the time.

No. 2. Triceps extension:

1. – costing SP exactly.
2. Take one hand and by means of another bring it for the head.
3. Are late for some time, at the same time pressing on the bent hand a little.
4. Return to SP and make all manipulations with other hand.

For a biceps

No. 1. Molotkovy raising of dumbbells:

1. – costing SP exactly or sitting. Hands freely are located along a body with dumbbells.
2. Lift alternately dumbbells and lower in SP.

No. 2. Pulling up for inside of hands.

Well studies a biceps and muscles of a back. It is possible to be tightened with the different successful fellow.

It is necessary to carry out as follows:

1. SP – hanging on a horizontal bar.
2. Begin to bend hands, thus, tightening a body to a crossbeam up and returning in SP.

On shoulders

No. 1. Raising of dumbbells through the parties:

1. – costing SP with a little placed legs, hands with shells freely hang on each side. It is important that knees and elbows were a little bent.
2. Begin to lift at the same time shells to shoulders. Are late and return to SP.

No. 2. Push-ups with stretching help at the drooped muscles:

1. SP – lying on a floor. Emphasis is placed on knees and equal hands.
2. Pull in a stomach and slowly move a body down until the breast touches a floor, and rise in SP.
3. Palms leave on the same place, and lower a basin on heels, stretching a back.

In gym

In the hall where there is a large number of exercise machines, it is possible to hold a full-fledged training, the main thing is to pick up correctly exercises under the leadership of the professional coach.

We recommend to get acquainted with a set of exercises for hands against a skin obvisaniye.

General exercises

We suggest to get acquainted with general exercises which will be able to improve a shape of hands on exercise machines:

No. 1. Push-up from bars

Here the equipment as it is easily possible to be injured is important.

It consists of the following actions:

1. SP – to be recorded on bars with equal hands.
2. Begin to bend gradually hands, lowering a body down. Elbows have to be behind at identical distance from each other.
3. Detain a body and return in SP.

No. 2. The French press sitting

It is carried out as follows:

1. SP – sitting on a surface with a back. The dumbbell is taken in two hands and lifted. Forearms have to touch ears.
2. Begin to lower a shell for the head down, and then lift in SP.

No. 3. Raising of dumbbells.

Exercise is carried out as follows:

1. – costing SP exactly, legs at the level of shoulders. Hands along a body.
2. Bend slowly a hand up to the maximum tension of a muscle. Dumbbells raise to shoulders.
3. Remain for several seconds and return to SP.

No. 4. Raising of a handle in the block on a biceps.

Helps with a small weight and a large number of repetitions from flabbiness.

For performance it is necessary to install a direct handle on the lower block. And to make the following actions:

1. – costing SP directly, having placed legs. Brushes in front hold a handle, elbows are pressed to a body.
2. On an exhalation begin to lift a handle without separation of elbows up.
3. On a breath lower in SP, however hands at the same time cannot be unbent completely.

No. 5. Work with the top block.

Train muscles as follows:

1. – costing SP exactly, legs at distance. Knees bend a little, and elbows press to sides. Cave in in a waist and pick up a handle.
2. On an exhalation begin to pull it down, before full extension of joints.
3. Detain and smoothly pass into SP.

Whether you know? If to direct all muscles which are in a human body to one traction effort, it is possible to lift weight to 25 tons.

Additional exercises

Except basic, there are also additional power exercises which will help to involve muscles more carefully. Let's consider them in more detail:

No. 1. Extension of a hand with use of the shock-absorber (an elastic band for fitness):

1. SP – sitting, with an equal back. Pick up an elastic band and place it behind the back. One extremity is behind the head, and another – from below backs. An elbow have near the head.
2. On a breath unbend the hand located from above, and on an exhalation return in SP.
3. The elbow and shoulder cannot be moved.

Video: a set of exercises on hands for girls No. 2. The movement of hands by means of an expander:

1. – costing SP, having slightly placed legs in the parties, knees are a little bent. An expander have behind the back in the area below shovels. Hands are raised to this level, bending elbows, having directed them up.
2. Slowly level extremities in a forward direction and then return in SP.

No. 3. Extension of hands in an inclination:

1. – costing SP, having placed legs, knees bend, slightly incline a body forward, having taken away a basin back, bend a waist. Pick up a dumbbell.
2. Carry out movements by hands up and down, having cramped shovels.

No. 4. The return push-ups help to pump up a triceps:

1. SP – sitting on a floor, knees are bent so that heels rested against a floor. Palms lean behind against the eminence. At the same time fingers have to be directed to a body. Joints are completely equal.
2. Bend hands lowering a body down to that moment when hips touch a floor. Are late and return to SP.

No. 5. Extension of a hand from a breast:

1. SP – lying on a floor, knees bend, hands place along a body elbows outside. Take a dumbbell in one hand.
2. Bend a joint, directing to an opposite shoulder. Return to SP.
3. After several repetitions change a hand and repeat everything again.

Technique "21"

The name of a method reflects total number of repetitions for one approach. Represents the improved method of a training during which a muscle receives different loading by means of three movements made with a different amplitude: minimum, average and maximum. For this method the isolated (one-articulate) exercises are ideal.

Let's consider a complex on the example of exercise with a bar:

1. The training begins with completely direct extremities, a bar have in hips.
2. The first 7 times lift it to the level when palms become parallel to a floor.
3. Then – 7 times to the level of shoulders.
4. And finishing 7 times – with the maximum amplitude.

Important! Many seek to make, except a warming up, still a serious extension before a training. However before power occupation it is forbidden to be done as muscles have to remain rigid, despite elasticity, and the extension does them vulnerable.

The first amplitude allows to improve the elasticity of muscles following – to develop weight, and finishing – to exhaust muscles and thus to stimulate growth of fibers. However it does not mean that all exercises have to be directed to use of this technique. For obtaining desirable result it is enough to execute the last exercise in such mode. It is important to remember that the result this technique only for four weeks will bring, its further use will not be productive.

Precautionary measures of occupations in the hall

All know that in the gym where there is a huge number of different devices and weights, it is necessary to observe certain precautionary measures:

1. Footwear is chosen closed, the clothes should not hold down movements or disturb.
2. The training is always begun with careful warm-up of all parts of a body.
3. Do not hold the breath, on effort – an exhalation, on relaxation – a breath.
4. Heavy weight is lifted only by means of a heavy athletics belt.
5. Without using a bar, always carefully fix it at removal or hanging of disks.
6. Squats with a weight and a press of weight lying carry out only in the presence of secure.
7. Having revealed malfunction of stock or the exercise machine, immediately tell the employee of the hall.
8. Amplitude of movements should not be maximum not to injure a joint.
9. The head during the training has to be in neutral situation.
10. Minimize excess extension of ligaments and sinews which are located near a joint as it can result in its weakness.
11. Legs have to feel the maximum stability all the time and keep balance.
12. Muscles constantly have to be in tension to protect a back from damages.

Basic rules of strengthening of muscles of hands

For the correct formation of muscles of the upper extremities it is necessary to follow the following rules:

1. Do warm-up for a warming up of muscles which will exclude traumatizing.
2. At home take small weight and carry out many repetitions. In gym it is possible to take big weight and to three approaches. Ideal weight – when fatigue appeared only after the 3rd approach.

Important! The optimum mode for trainings is training every other day, it is no more than 3 times in a week. So muscles will be able to have a rest and be recovered.

3. It is recommended to paint the program for a week. The training has to last 45 minutes.
4. Finish a training with a good extension.

Video: a set of exercises for beautiful hands In our article the best exercises which will be able to return beauty to your hands for a short period are stated. It is important not to overstrain an organism, and then results will not keep themselves waiting.