How to pump up the muscles of the hands at home?

For weight loss and for the study of beautiful body relief it is important to pay attention to all muscle groups. Often the hands are left without attention, and then the body will not look beautiful and proportional. For this purpose, you need to understand how you can pump the muscles on your hands. The complex should include exercises that load the biceps and triceps.

How to pump up the muscles of the hands at home?

There are several basic recommendations that are important to consider in order for training to yield results:

1. Since the goal of the exercises is to increase the muscle volume, then the exercises need to be done slowly, which will keep the muscle load as long as possible.
2. Performing exercises is important with a maximum amplitude, which will make the muscles work with full efficiency, which means that the result will be maximum.
3. Finding out how quickly to pump the muscles of the arms of the house, it is important to pay attention to proper breathing. Before you start the movement, you take a breath, and then, in the positive phase, you exhale and take a breath in the negative.
4. Making up the schedule of training, it is necessary to take into account that the muscles need rest, so you can not study every day. Between sessions, 1-2 days must pass. Every other month and a half it is recommended to rest for a week.
5. It is important to gradually increase the load and this can be done due to the number of repetitions or the weight used. Weight should initially be chosen so that it turns out to do 10 repetitions. When it is already 12 times, the weight is important.
6. To achieve results, each exercise is important to perform in several approaches, it is usually 3-4 circles. It is recommended to make minimum breaks between the approaches.

Continuing to understand how to properly pump the muscles of the hands, let's move on to the most important - the exercises.

1. Bending of hands in front of you . This exercise gives a load on the biceps and for its execution it is necessary to prepare dumbbells. Stand straight, so that your legs are shoulder width apart. Take dumbbells and put your hands down, unfolding your palms to yourself. Pressing your elbows against the body, start alternately bending your arms, lifting the dumbbell to your chest.
2. Push-ups . Talking about how to pump up the muscles of the hands at home, you can not do without this exercise, because it is basic and gives a good load. To perform classical push-ups, take the emphasis lying, placing your hands on the width of your shoulders. Fall down by bending the elbows, which must be kept near the body. If it's hard to push, then you can focus on your knees.
3. Reverse push-ups . Many women have such a problem as sagging muscles at hand, and so this exercise will help to get rid of them. It is necessary to perform it from any elevation, for example, a bench, a sofa, etc. The main thing is that the chosen surface is strong. Stand with your back to him, start your hands back and rest on the edge with your hands. The elbows should be pointed back. Legs extend forward and hold the pelvis near the pedestal. Do push-ups, bending the elbows to the right angle, but do not bend them to the sides, but keep them near the body. Return to the IP, after the position is fixed.
4. French press with dumbbells standing . Talking about how to pump up the muscles of the hands of a girl, it's worth mentioning this exercise, which effectively studies the triceps. Stand up straight, take one dumbbell with both hands and hold it over your head. The correct grip of the dumbbells is shown in the figure. The part of the arm from the shoulder to the elbow should be perpendicular to the floor and be on the head. Inhaling, lower the dumbbell by the head, moving along a semicircular trajectory. It is important that the shoulders are stationary. Exhaling, straighten your hands to the FE.