The approach of summer delicately reminds us that it is not just a hot season of holidays, but also a time for open dresses. Alas, this time always overtakes us by surprise.
Hands - a separate theme of the female body. Well, why are heavy food bags and a cast iron frying pan not perceived by our limbs as exercises for the muscles of the hands? Women always carry their heavyweight reticule with them, and yet these accursed triceps are still sagging.
The problem is that the lower part of the forearm, the one that hangs and where the triceps are located, must be trained in isolation. That is, it should be exercises to strengthen the muscles of the hands, performed with additional weight.
Consider several possible options for strength exercises for the muscles of the hands.
- Push-ups - in this case, the muscles of your hands account for the weight of your body, which can not but provide them with more than a full load. The most "useful" push-ups - it's a classic lying down, when you keep with straight legs on your socks and hands. The more you put your hands, the stronger will be the load on the triceps. Accordingly, a wide rack trains the biceps.
- Dumbbells - start with 1 kg per hand, do not chase after a lot of weight. In order to pump up the muscles of the hands, exercises for women should consist of 10 - 20 repetitions per hand. Weight can be increased gradually, if desired. But one kilogram is enough to get your hands an attractive relief.
- Push-ups are the so-called back-push-ups. Carrying out this effective exercise for the muscles of the hands you need to grasp the tip of the chair with your hands, pull the pelvis down, and pull your legs forward. On exhaling, stretching your arms, raise the pelvis, forming a straight line of the whole body. We inhale our arms and lower ourselves.
Exercises
And now we will perform a classical complex of exercises for the muscles of the hands with dumbbells. Usually women are afraid of dumbbells, because they believe that these kilogram shells can make them bodybuilders. But do not go on about stereotypes: in the female body there is too little testosterone, so we are much less susceptible to strength training and that is why fat is very easily deposited on any part of the body.
- Sitting on one knee, the front leg is left bent at right angles. Straighten the press and lean forward. Dumbbells are held in front of the chest. We will breed them to the sides on exhalation, and to reduce by inhalation. We perform 10 times, change the leg and repeat the exercise.
- We get on our feet, our left leg is in front, half bent, right straight from behind. Dumbbell in the right hand. On exhalation we lift it forward, we lower it on inhalation, and on exhalation we take it back. The hand is absolutely straight. For beginners - 10 - 15 repetitions, in due course their quantity can be increased. We change the leg and hand and repeat to the second side.
- The legs are slightly wider than the shoulders, we raise our arms with dumbbells to the level of the chest, bend our arms in exhalation, unbend them by inhalation. We follow the back and the press - the stomach must be retracted, the muscles are strained. We perform 10 times.
- Hands with dumbbells are brought behind the back, elbows almost at the ears, straighten our hands up on the exhale, on the inspiration we lower it into the FE. The back should be straight, the waist in no case can not be bent.
- We lay down on the floor, on the back, legs are half-bent, the lower back is pressed to the floor. We stretch our arms with dumbbells in front of us over the chest, bend them so that the forearm is perpendicular to the floor, we cross arms. On exhalation we straighten our arms upwards, pushing them away from ourselves, and on inhaling we bend them back. We perform 10 times.
- IP is the same. Hands are stretched upward, on exhalation, we spread our hands to the side, as low as possible, but without touching the floor, then we reduce them and return them to the IE with the strength of the muscles of the chest. Exercise as slowly as possible. We perform 15 times.