It is possible to carry the biceps, the triceps and muscles of the forearm to muscles of hands. Each of them needs to pay due attention. For development and strengthening of muscles of hands there is the set of effective dumbbell exercises.
How to pump over the biceps
Bending of hands in elbows with dumbbells – one of the most known exercises for study of the biceps. In parallel it involves also forearm muscles. Initial position: in freely lowered hands of the dumbbell, palms look up. On the exhalation bend hands in elbows, at the same time the back has to be the straight line. Exercise variation: palms are turned to sides, and in the course of bending of hands of the brush is developed by palms up. Beginners often consider the biceps nearly main muscle of the hand. As a result the hand is studied unevenly and looks disproportionately, and it is very important to develop also other muscles.
Exercises for the triceps
For the triceps the exercises meaning the institution of dumbbells for the head are effective. Home position: hands are directed up, palms look back. Being bent, hands with dumbbells come for the neck and touch shoulders. At the same time it isn't recommended to curve the waist. There is the set of variations of this exercise for the prone position. At the same time dumbbells are held in the straight arms raised vertically. Hands can be lowered to the forehead or for the head and also to lower them straight lines back. One more exercise on the triceps – extension of the hand with the dumbbell in bending. The torso is parallel to the floor, the dumbbell in the bent hand. The hand is straightened, also parallel to the floor.
Don't forget about the forearm
Exercises for muscles of the forearm aren't as widespread as exercises on the biceps and the triceps. However the developed forearms will help the hand to find external harmony. Sit down, put the hands bent in elbows with dumbbells on knees, palms look down. Lift and lower the hand, at the same time its other part lies not movably. The biceps, but not the forearm will work otherwise. Other exercise for the forearm: you are in the sitting position, the hand with the dumbbell freely hangs sideways. It is necessary to try to attract it to the floor as low as possible.
Deltoid muscles
The deltoid muscle though belongs mostly to humeral muscular group, but she is responsible for the hand raising in various directions. There is it in the field of attachment of the front extremity to the trunk and passes to its back part. For development of the front head of the deltoid muscle carry out the raising of straight arms with dumbbells before yourself, at the same time palms look down or at each other. Cultivations of hands with dumbbells in the parties will be suitable for the average head, at the same time hands have to be raised as it is possible above. For the back head it is necessary to carry out cultivation of hands in the parties in bending, the trunk parallel to the floor.