24/11/2023
Effective hand exercises
It is worth starting to pump your arms with the basic 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 on your arms. Stand in a plank position, with your toes on the floor and your stomach tense. Slowly bend your arms until your chest is 3–5 cm from the surface. Return to the starting point.
To complicate the workout, you should reduce the area of support and move on to doing push-ups on your fists or try doing the exercise on 1 arm.
Push-ups for girls
Push-ups are more difficult for women, so you should start on your knees. Place your palms wider than your shoulders, and when bending your elbows, bring your chest as close to the floor as possible. Such push-ups are not suitable for drying and pumping muscles, but they will strengthen the arms and lateral parts of the pectoral muscles, as well as move on to more complex variations of this exercise.
Arm curls with elastic band
This exercise allows you to pump up your biceps. Taking the rubber band in your hands, stand on it with your foot. Bend your elbows and press them towards your body. Start lifting the band and lowering it once you reach full tension.
Bent-over row
The row works the triceps and upper torso. Take weights in your hands, place your feet wider than your shoulders and bend them slightly. Lower your back, trying to avoid slouching. Raise and lower the dumbbells by bending and straightening your elbows.
Hammer
Stand up straight, holding dumbbells in your hands. Begin to bend your elbow as you exhale, concentrating on your biceps. Lock the top position for 2 counts and slowly lower the equipment 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. Begin to raise and lower your wrist, avoiding painful sensations. When you complete the set, switch to the other hand.
