Effective exercises on the hands

Agree that a man with arms, almost devoid of muscle, looks, at least, not too attractive. Especially on the beach or in the pool. Such a person should spend the time and energy to fix this. Well-pumped muscles of the hands of a man - this is an added plus to his appearance. Moreover, it is also an indicator of physical strength and endurance. Also, the girl will be attracted by slightly pumped shoulders and forearms. So, let's talk about what exercises exist on the hands, which of them are the most effective, and how to perform them.

Raising the rod from the standing position on the bicep. Grab the bottom, take the bar, hands on the width of your shoulders or slightly narrower shoulders (the latter option will give the best result). Chest with a wheel, shoulders back, elbows pressed to the sides. Straining the back muscles and biceps, lift up the bar. Only the forearms move. The case must be completely stationary. You do not need to try to raise the neck higher, while taking out elbows, they should be pressed to the sides. At the top of this movement, cut the biceps, and, exhaling, take the original position. With your hands down, keep a slight strain on your muscles.

Some exercises on the hands of not bad pumping the brachial muscle, which is located under the biceps. This includes the so-called "hammer". Take dumbbells in such a grip that the vultures are parallel to each other, the arms are straight. Raise one shell to the shoulder, with the elbow motionless. Then lower the dumbbell and do the same with the second dumbbell. Note: both hands must be stressed during this exercise.

The French press increases the weight of the triceps. Lay down on a horizontal bench, holding the bar above your chest in straightened hands. Bending your elbows, lower it. Then slowly push the bar back to its original position. In this case, the elbows can be left slightly bent. Unbending your arms, take them back a little (toward the head) so that at the top point the triceps do not relax.

A block press is an exercise that is simple, but requires certain conditions. The starting position is an easy inclination of the body forward, the legs are placed on the width of the shoulders or slightly wider. Press the hilt until the hands are fully straightened. At the lowest point, you should strain the triceps. Then smoothly return the handle to its original position. In this case, the elbow bend should not exceed an angle of ninety degrees. If at performance they as if move apart, then the used weight is too big for you. Reduce it and repeat everything again.

Many spend hours in the gym to "fill" their forearms and shoulders, many homes have everything you need for it - dumbbells, barbells, etc. And what if you do not have the necessary shells for training? Or you do not have the opportunity or time to go to the gym? Or are you a girl and want to have strong hands, but not too pumped up, not to look like a man-like? You can do without it. Exercises for the hands without dumbbells, bars and similar devices can bring you no less good if they are properly performed. Let's talk about them.

There are seemingly simple, but at the same time very effective exercises on the hands. It's push-ups from the floor. Take the emphasis lying. Breathe in and bend your elbows, inhaling, and straightening your arms, exhale. The back should be strictly straight.

Tightening to yourself develops a biceps well. Accept the starting position. Hvat on the width of the shoulders toward him, inhale, then exhale with pulling to the crossbar with a touch of the chin.

Push-ups on the bars are useful for the triceps and pectoral muscles. Such exercises on the hands must be performed correctly, so that they give the desired effect. Rest on the uneven bars. Straighten your hands. Go down slowly, bending your elbows to a corner of ninety degrees. In doing so, you should feel the stretching of the triceps. Then straighten the body with effort, taking the starting position.

Pumping his hands, it is necessary to perform, among others, exercises for the hands. They are important, because they provide a strong grip. This is a dumbbell rotation performed in different directions, exercises with an expander, holding the disc from the bar (smooth, not having a rim), squeezing the tennis ball, hanging on the bar and some others.