01/09/2023
Effective hand exercises
It’s worth starting to swing your arms from the base complex in order to prevent injuries and prepare for heavier loads. These exercises are universal, beginners can perform them with their own weight.
Push ups
Regular exercise will increase strength and tighten sagging skin of the hands. Get into a plank position, put your toes on the floor, tighten your stomach. Slowly bend your arms until your chest is 3-5 cm from the surface. Return to the starting point.
To complicate the workout, it is worth reducing the area of \u200b\u200bsupport and moving on to doing push-ups on the fists or trying to do the exercise on 1 arm.
Push-ups from the floor for girls
Push-ups are more difficult for women, so you should start with a kneeling stand. Put your palms wider than your shoulders, while bending your elbows, bring your chest as close to the floor as possible. Such push-ups are not suitable for drying and pumping muscles, however, they will strengthen the arms and lateral parts of the pectoral muscles, as well as move on to more complex variations of this exercise.
Banded arm curls
Exercise allows you to pump up the biceps. Taking the rubber band in your hands, stand on it with your foot. Bend your elbows and press them to your body. Start raising the elastic band and lowering it when it reaches full tension.
Bent over pull
The deadlift works the triceps and upper torso. Take the weights in your hands, set your legs wider than your shoulders and bend them slightly. Lower your back, trying to avoid slouching. Raise and lower the dumbbells by bending and unbending your elbows.
Hammer
Stand up straight with dumbbells in your hands. Begin to bend your elbow as you exhale, focusing on your biceps. Lock the upper position for 2 counts and slowly lower the inventory while inhaling. Perform the exercise alternately for both hands.
Seated wrist curls
You need to sit on a bench, take the projectile in one hand and lower your back a little. Start raising and lowering your wrist, avoiding pain. At the end of the approach, switch to the other hand.
