The rolled muscles of hands create the beautiful relief which is important for appearance, both men, and women. There is the number of exercises which will help to improve muscles of hands in house conditions. Train daily and soon enough you will be able to admire pleasant to the eye and to the touch forms.
It is required to you
- Rug for occupations, dumbbells weighing from 0.5 kg to 5 kg.
Instruction
1. Get up directly, put hands before the breast in prayful gesture, elbows precisely in the parties. On the breath press palms at each other, on the exhalation relax hands. Repeat exercise of 10 - 15 times. It is possible to complicate this exercise if between palms to place the ball.
2. Receive the pose of "level": legs on tiptoe, rest hands against the floor. Do push-ups on the exhalation, you hold the back directly, you part elbows precisely in the parties. If this option of exercise is too difficult for you, then emphasis in the floor can be placed not on tiptoe, and on a lap. Men often complicate this exercise, legs place higher than the level of the head, for example, on the bench or the sofa.
3. Get up directly, press the hands bent in elbows with dumbbells to sides. On the exhalation extend the right hand before yourself, on the breath return to the home position. With the following exhalation extend before yourself the left hand, then return it to the case. Repeat exercise by each hand on 20 times.
4. Get up directly, extend before yourself straight arms with dumbbells. On the breath part hands in the parties, having as much as possible opened the thorax, with the exhalation return to the home position. Make 20 repetitions.
5. Get up directly, hands with dumbbells are lowered. On the exhalation bend the right hand in the elbow, straining the biceps, and tighten the dumbbell to the shoulder. Straighten the hand with the exhalation. Alternately bend hands on 20 times everyone.
6. Sit down on the right hip, the right hand rests against the floor, left on the belt. On the breath rise over the floor, leaning on the foot of legs and the right palm. You keep the body in one plane. Try to breathe quietly and evenly. You hold the pose of 1 - 2 minute. Repeat exercise on other hand.