Each man has to have strong hands. Except purely esthetic coloring of this question, also it is notable help in everyday life and in the extreme situation. And just because the man has to be strong, it is necessary to make the hands strong. For this purpose there is the certain set of exercises.
It is required to you
- - subscription in gym
Instruction
1. Let's begin with plechy which determine the swing force of the hand. Plechy it is necessary to use front, back and side deltas for study. They are studied by swing movements with weightings. Perform the following exercises: - Costing raising of dumbbells before itself (six approaches on eight repetitions) - Raising of dumbbells being in the parties (six approaches on eight repetitions) - Distributing of dumbbells back in inclined situation (five approaches on eight repetitions) - Raising of the post above the head with lowering for the head (five approaches on six repetitions) - Raising of the post over the head with lowering before itself (five approaches on six repetitions)
2. Study bicepses and tricepses of the hand. For work on the biceps perform the following exercises: - Bending of hands on the bench with the emphasis by means of post E-Z (six approaches on eight repetitions) - Alternate bendings of hands with dumbbells in the standing position (six approaches on eight repetitions) - Bendings of hands with dumbbells with uproy on the knee (five podokh on seven repetitions for each hand) For study of the triceps do the following exercises: - Extensions of hands with E-Z the post on the direct bench (four approaches on eight repetitions) - Extensions of hands from dumbbells because of the head (six approaches on eight repetitions for each hand) - Extensions of hands from dumbbells in bending situation with the emphasis the knee on the bench (five approaches on eight repetitions for each hand)
3. Also, study forearms. It will increase force of the grip and will give big force to hands. To pump over forearms, put hands the bench wrists up and take the post. Roll the post from extreme phalanxes of fingers to the middle of the palm tightening of the fist. Make eight approaches to the full.