Do you want to pump up your hands? Go to the process you need with the mind

Pumping hands to make a beautiful muscle relief, everyone wants. But this process needs to be started wisely. Since a large set of exercises must necessarily include exercises that are classified as a level of complexity, purpose, and by muscle groups. It is not possible to quickly pump up your hands correctly, because such a process will have a temporary and quickly passing result. Let us dwell on the basic principles and laws of an effective complex.

Any activity is recommended to begin with exercises without the use of weights. This is necessary in order to "warm up" the muscles before loading, exclude the possibility of the appearance of stretching and increase their elasticity. It is recommended to observe a special sequence: first the brush, then the forearm and at the end of the shoulders.

After the mandatory "warm-up" you can perform push-ups and pull-ups, as these exercises help to pump up your hands in that situation, if you can not work out in the gym.

In order to strengthen the brush, the best thing to do is exercise with a manual expander. This can be done anywhere and whenever there is a will.

A complex of exercises with lifting weights is the best way to pump up your hands, but you need to do it correctly and regularly.

In order to pump the biceps, it is recommended to lift dumbbells or a bar, while standing. Hands with heaviness need to be squeezed in the elbows, without bending the brush. One stage - from 10 to 20 repetitions. In the event that the "upper" limit is easy, you can increase the weight of the barbell or dumbbells. This exercise can be varied by grabbing the load from the front or back, palms up. You need to do one thing and another. This exercise is basic, which is recommended to "dilute" with additional ones. "For example, lifting dumbbells to the biceps using a Scott bench.

To pump triceps and develop shoulders, it is recommended to lift weights only because of the head. This exercise can be performed, both lying on the bench, and standing.

Pumping hands in the triceps area will help pull-ups, which need to be carried out not to the chest, but it is recommended to do this to the back of the head.

One of the main exercises for the development of forearms is push-up on a special simulator, when the body is back down, and the hands "work" on special crossbars.

But the following is a magnificent and universal exercise. In the standing position, put your feet at shoulder level, and then simply raise your hands with dumbbells. It is recommended to repeat the same in the supine position on the back. By alternating these exercises, you will see your first "victories" within a month.

Exercises for the development of the muscles of the hands are many. In the event that there is no necessary preparation, it is recommended to apply to the gym, where experienced specialists will be able to tell how to properly pump the muscles of the hands, taking into account the peculiarities of individual physical development. Since it is not worthwhile to experiment with your health and body.

But, in any case, there are laws and rules that must be observed:

• Before the start of training, a set of exercises should be drawn up, formed into a specific system;
• Lifting weights should be performed at least 3 times a week, every other day;
• A break is required per day in order to allow the muscles of the hands to recover;
• The complex of exercises should be combined with a strict diet, including fresh vegetables, cereals, fish, chicken breast, lean meat and egg white; And easily digestible carbohydrates and psychoactive substances (alcohol, nicotine, etc.) should be excluded from the diet.

Effective workouts!