Quickly to pump up muscles of hands, there is the special set of exercises. There is enough 30-40 minutes of occupations a day that for short term to estimate the received result. These exercises it is possible to carry out houses or at office.
It is required to you
- - expander;
- - dumbbells.
Instruction
1. Before starting performance of exercises with weight, surely warm muscles of hands. Thus, you will avoid injuries and sprain. Also when performing exercises pay special attention to the sequence. Begin the training with warm-up of hands, further forearms and shoulders.
2. For warm-up of hands use the expander. It is simple in use and effectively involves the main muscles of the wrist.
3. For performance of the first exercise on the rating of hands receive the home position. Get up directly, having slightly bent legs in knees. You hold the back exactly. Pick up dumbbells (weight of 1-2 kg). Hands arrange along the case. Send to the palm at each other. Bend at the same time hands in elbows. Develop palms at the raising on yourself. You watch that elbows of hands were pressed to the body. Thus, you reach the maximum load on muscles. Repeat exercise 8-10 times, on 2-3 approaches. Over time increase loading and quantity. You can also diversify this exercise, lifting dumbbells serially.
4. Receive the home position. Get up directly, slightly bend legs in knees. Pick up dumbbells and lift them over the head, having bent elbows in different directions. Gradually straighten them so that they adjoined with each other. Be recorded in this situation within several seconds. Accurately bend them. You watch that elbows didn't go down. This exercise effectively pumps over the biceps and muscles of the back. Repeat it 8-10 times, on 3-4 approaches.
5. For performance of exercise on the triceps get up directly, having slightly bent legs in knees. You hold the back exactly. Pick up dumbbells and arrange them along the body. Execute bending of hands. At the same time palms have to be developed back. You watch that elbows were pressed to the body. Repeat exercise of 8-15 times, on 3-4 approaches.