A set of exercises for the hands

The natural desire of any of the fair sex is to always stay in good shape, have a bright, attractive appearance, radiate health and vitality. Particularly relevant given direction concerning, maintain or restore lost due to any objective reasons fitness, takes in the summer and in this case, special attention should be paid to the hands, which in summer is usually fully open. Support them in good physical shape, being able to perform a set of exercises for hands with two dumbbells weighing up to one and a half pounds each. This set of exercises designed to develop and strengthen all muscle groups apart.

Prepare for the set of exercises for the hands

Implementation of measures of this stage is necessary to warm up the muscles and prepare them for the implementation of a core set of different types of exercises for the hands. As tools for this warming up can be used energetic movements of the complexes aerobics or just warming options used in schools.

A set of exercises for the hands - performance

After the end of the warm-up is being executed basic set of exercises for hands:

• work with dumbbells on the deltoid muscle:
• a) from a standing position, feet shoulder width apart, arms at your sides, lifting is done on the shoulder line bent at the elbow with hand weights, repeat up to ten times;
• b) of the above-described initial position is performed raising and lowering arms with dumbbells at chest line, preventing them from bending the elbow, repeat up to ten times;
• c) from the same starting position made lifting and lowering arms along the body to the armpits, repeat up to ten times.

work on your biceps with dumbbells:

• a) Starting position is the same as for the previous exercise, performed lifting arms with dumbbells by reducing the biceps and bend the elbow, with a snug fit hands to the body, repeat up to ten times;
• b) a drill described above, but performed for the right and left hand alternatively, with an identical repetition frequency.

working with a dumbbell on triceps:

• a) in the initial position described above is made inclined forward in this position and extension is performed and the curl of the elbow, while the hands are pressed against the trunk, the repetition rate of the standard;
• b) from a prone position, face down lifting is done, stretched along the body hands, preventing their differences, repeat up to twelve times.

Furthermore, it can be used a special set of exercises for the hands, namely the extensor muscles are effective push-ups with different load to create their own body weight, namely, push-ups, wall or a chair.