A beautiful tight figure, bodily muscles and rounded forms are the result of the habit of regularly exercising. If you swing your arms, legs, breasts at least 20 minutes daily and have a general balanced physical activity, you will not notice how quickly you reach your sporting goal.
Strong hands help in everyday life to feel confident in different situations and always cause admiration in others. To become their owner, you need to perform exercises on the biceps and triceps.
Biceps – a muscle that is included in the work when the arm is bent at the elbow, and the triceps – when you unbend. It is possible to pump muscles of arms both in house conditions, and in an exercise room. In general, athletes are engaged with the help of dumbbells and dumbbells, on the horizontal bars, and also squeeze out.
HOW TO PROPERLY ARM MUSCLES
Do not overdo it – the main rule for a beginner in fitness. Often, most of them, inspired by photographs and stories of hardened people and bodybuilders, begin to train day and night. Of course, this does not lead to anything good. Sharp, unregulated physical activity causes fatigue, severe pain in muscles and internal organs. As a result, enthusiasm disappears, and the person ceases to be engaged at all.
You can come to a harmoniously folded figure if you walk slowly but surely – to do exercises systematically and gradually. Independently calculate the load and make a schedule of training, taking into account their athletic training and physiological characteristics at the initial stage is not difficult.
Specialists recommend newcomers to swing the arm muscles no more than 2 times a week. Before training, an intensive warm-up should be carried out, at the end – a moderate hitch. To the muscles of your body were proportionate, perform on other days exercises for the shoulder zone, forearm, back and chest.
Complex of exercises
We present to you 3 simple but effective exercises that will help pump the muscles of the hands and achieve athletic build.
BENDING OF HANDS WITH DUMBBELLS
Take a dumbbell for 1-2 kg each. If you do not have them, you can use plastic containers with water or sand equivalent to weight dumbbells as weighting agents. Straighten and place your feet shoulder width apart. Now slowly bend one arm at the elbow to the chest to the limit, then straighten it to the almost straight position.
The exercise is performed alternately on both hands at a measured pace. Make sure that the housing is always straight. Do 3 sets of lifting dumbbells for each hand 8-10 times. The break between the approaches is 60 seconds.
Remove the dumbbells and take the prone position. Keep the body straight, elbows – slightly bent. Put your palms wider than your shoulders on the chest line. Place the feet on the width of the pelvis. On inhalation, bend your arms until a right angle is formed, on exhalation – return to the starting point. Do not touch the floor with the breast.
Do 2-3 sets of 15 times. With the passage of time, you can increase the number of approaches to 1-2. The break between the approaches is 90 seconds.
If you have never practiced before, it will be difficult in the beginning. Therefore, in the first months you can do push-ups not on straight legs, but on your knees. They are performed more easily, but are not less effective for the muscles of the hands.
To perform this exercise, you will need a chair, bench or any other solid surface at the knee level. Turn your back to the object and place your hands on its edge with a grip on the width of your shoulders. On the inspiration, go down, bending the elbows until a right angle is formed and return to the starting point. Do not bend your elbows around, keep your back straight.
Do reverse push-ups in 2-3 sets of 10 times. The break between the approaches is 60 seconds.