Many of the fair sex, making up a complex for training, for some reason skip exercises for the hands and make a serious mistake. Muscles in this part of the body begin to sag with age, and the skin becomes flabby. It looks unattractive, even if you have beautiful slender legs and a press. It is necessary to know how to properly pump the muscles of the hands, because many are afraid that training will lead to the formation of ugly relief as in men. This fear is completely unreasonable. Firstly, women do not have much testosterone, and secondly, you need to train hard and eat protein and other supplements for this.
How quickly to pump up your hands pressing?
Classic push-up . Push-ups are known to many since school days. This exercise helps not only to pump up the hands, it also uses the legs, the press and the back. There are several types of push-ups that give slightly different loads. To perform the classical version, you need to take the emphasis lying. It is important that the body form a straight line. Inhale and sink closer to the floor, bending the elbows so that the body is parallel to the floor. Return to the starting position. Do several approaches 15 times. If you want to increase the load, then pick up dumbbells and place emphasis on them already. You can also put one leg on the other or put them on a hill.
Push-back pressing . Understanding how quickly to pump up the hands of a girl, it is worth mentioning push-ups with a back grip. Perform this exercise on a chair or on a bench. Thanks to him you can pump triceps. Stand with your back to the chair, sit on its edge and rest your hands. Legs extend forward, rest on the heels. The elbows should be pointed back. Bend your hands until the distance from the coccyx to the floor is about 5 cm. Return to the starting position. The number of repetitions, too. To increase the load, put your heels on some elevation.
How to pump up your hands very quickly?
In order to quickly pump up the muscles of the hands, regular training with a properly distributed load and, of course, a proper diet, in which a special place should be assigned to proteins - the building material of muscles - is necessary. Very quickly achieve outstanding results will not work, because the body needs time to create new muscle fibers.
How to quickly pump up your hands at home with dumbbells?
This sports equipment is available to everyone, but it can be replaced with improvised means, for example, bottles of water or sand. There are many different exercises using dumbbells:
- Take dumbbells, the weight of which should not be more than 3 kg. Lock your elbows at waist level and do not shift them during the whole exercise. Bend your elbows, pulling dumbbells to your chest. Do 3 approaches 12 times.
- The following exercise helps to pump the triceps and is suitable for those who are interested in how to pump up the sagging muscles of the hands. It is recommended to combine this exercise with the previous one in order to achieve good results. Feet on the width of the shoulders and bend a little knees, and in the hands take the dumbbells . Lean forward, keep the shoulders on the same level, the back should be flat. Elbows bend and pull the dumbbells toward you, and then, put your hands down and raise again.
- Press sitting. Take the dumbbells and bend them in the elbows until you get a right angle. Raise your arms to the sides and straighten up, and then, go back. Do everything synchronously. Do 3 sets of 15 times.
To achieve good results, it is necessary to train at least three times a week, allocating for the exercises the second part of the general training or doing a separate training, only for work on the hands.