Strong hands always were and remain force symbol. Ask any man to show muscles, and he will show you the biceps. Any beginner, having come to the gym, asks the question: "And where it is possible to pump up hands here?". Most correct systematically to connect the training of hands to the training of the breast and back. But if the result is necessary to you quickly, it is necessary to work intensively and with big weight.
It is required to you
- - dumbbells;
- - gymnastic bench;
- - proteinaceous diet.
Instruction
1. The accelerated accumulation of muscle bulk demands the maximum loads. Therefore don't forget about joints and ligaments. Surely begin the training with warm-up. Execute several spins by hands in elbows, twist brushes clockwise and against, make several sharp swings.
2. Work with big weight if you want muscles to grow quickly. Growth of muscles is the adaptive reaction of the organism to the strengthened loadings. During the work with weight muscle fibers get microinjuries, and the organism heals them, increasing atop new cages.
3. Rise on the biceps – very effective exercise. Usually it is carried out with the post. But work with dumbbells gives more free range of movement, besides allows to carry out various turns of forearms during rise.
4. Get up directly, legs shoulder width apart. Pick up heavy dumbbells. Hands are freely lowered down, develop palms outside. Slightly bend legs in knees and record the waist. Slowly lift dumbbells to shoulders, bending elbows. Don't change the postural pose and you hold shoulders not movably. Return to the home position and repeat.
5. Take one dumbbell in the hand. Get up sideways to the reliable support and undertake it the free hand. The working hand is pressed to the hip, the thumb looks forward. On the wide arch lift the apparatus to the shoulder, with the force straining muscles. Smoothly return to the home position. Execute the necessary number of repetitions, replace the hand.
6. The return push-ups are very useful to increase in tricepses. Sit down on the edge of the gymnastic bench. Extend straight legs before yourself and reliably rest heels against the floor. Be taken by hands by the edge of the bench and transfer the basin slightly forward that it appeared in air. Slowly lower the case down, bending hands in elbows. Smoothly come back.
7. To increase load of tricepses when performing this exercise, try to put feet on other gymnastic bench established in parallel. Lower the case between support.
8. Take in both hands of the dumbbell. Lay down on the gymnastic bench, bend legs in knees, place and densely set against the floor. Lift dumbbells over yourself, having developed palms inside. Without parting elbows in the parties, lower dumbbells down sides from the head, bending hands. Return to the home position and repeat.
9. Don't forget that growth and inflating of muscles of hands requires the large number of the protein. You can use geyner, protein bars or just are more proteinaceous food.