Tip 1: How to pump up your hands with dumbbells

Tip 1: How to pump up your hands with dumbbells



The presence of musculature on the body distinguishes itowner from others. Human hands are more open than other parts of the body. In order for the hands to be toned, regular training is necessary. To develop the muscles of the hands, nothing complicated is required - only a pair of sports dumbbells and the availability of free time. For women, the same is true, only dumbbells should be lighter - the woman does not decorate the pumped hands.





Strong hands always attract the eye


















You will need




  • Dumbbells - 2 pcs.




Instructions





1


Take the dumbbells. Their aesthetic appearance does not matter, but to keep them should be convenient. Hands during exercise can sweat, so dumbbells should not slide. Suitable as metal, and other dumbbells. If you take dumbbells in your hand, you feel that even lifting them with difficulty, it is better to replace them with dumbbells of a slightly smaller weight. The strength of the hands increases, so it's possible that soon you will return to the dumbbell version, which you could not start from. Stand in front of the mirror. If you see how muscles work, the mood for training improves. Taking dumbbells in both hands, spread your hands to the sides. At the same time, the back sides of the palms should be turned downwards. Begin to bend and unbend your arms. At every approach, dumbbells should be placed above your shoulders. Depending on your physical shape and well-being, make from 30 to 50 approaches. After a break, you can repeat. The load should vary depending on the degree of fatigue. Do not do the exercise many times, so that the next day your hands are badly bent.





2


Put your hands down with dumbbells in them. Smoothly bend your arms at the elbows. As a result of the exercise, the dumbbells should be placed under the arms. Elbows at the same time look to the sides. Do a few dozen approaches, then relax. If you want, the exercise can be repeated. To tighten the lines of the hands, do the following. Pull out your hands with the dumbbells in them. The figure thus forms a "cross". Slowly raise your hands across the sides. At the end of the exercise, the arms are closed over the head, and the dumbbells touch. Be careful not to injure hands when dumbbells collide. Execute the exercise for several minutes.





3


Pull out your hands with dumbbells in front of you. Begin to bend and unbend your arms. This simple exercise can be done long enough. The main thing is not to overdo it. Its implementation can be varied. Put your hands down, start bending and unbending them from this position. You can also simulate blows in front of you in the air with dumbbells in your hands. This exercise should not be performed at too high a speed. The above-mentioned exercises bring the best results with regularity and sufficiently long execution.




























Tip 2: How best to pump up your hands



Strong, inflated hands very often attract the attention of the opposite sex. To achieve excellent results in a short time help useful tips and a special set of exercises.





How best to pump up your hands








Instructions





1


In order to achieve an excellent result andeffectively pump up the muscles of the hands, try to adhere to the main recommendations. Ventilate the room well before starting workout. Thus, it will be easier for you to carry out the proposed exercises. Start with a light workout to warm up the main muscle groups. Exercise smoothly, without jerking. Remember, the main thing is quality, not quantity.





2


Bench press This is one of the main exercises forpumping the muscles of the hands. You can perform it with different grips. This will determine which muscles will be loaded. A narrow grip shakes the triceps. Use the average position of the hands should be, if you decide to increase the weight lifting. A wide grip predominantly swings the pectoral muscles.





3


Push-ups on the uneven bars This exercise is very important for strengthening the muscle mass of the hands. In this case, both triceps and thoracic muscles swing. Remember, the volume of hands appears with strength.





4


Pulling on the bar For hand strength and increasemass is a very effective exercise. In this case, do not help the body. Pull up tight in full force. The main burden should be exclusively on the hands.





5


Push-ups from the floor surface This is a classicAn exercise that is included in many basic complexes. In this case, the load is distributed to the triceps and chest. Remember, the more repetitions you perform, the less approaches there are. Otherwise, the exercise will not be so effective.





6


Dumbbell Bending This exerciseperform from the sitting position. It is recommended for bleeding biceps. When doing the exercise, make sure that the back remains straight, not bent. Dumbbells are lifted one by one up to the shoulder. Do not forget to follow the breath. If you decide to increase the load, reduce the number of approaches.












Tip 3: Chest muscles: how to pump them yourself



We present to the attention of readers a useful guide how to pump up the muscles of the chest without the need to visit sports halls.





Chest muscles: how to pump them yourself








You will need




  • dumbbells for 5-10 kg




Instructions





1


Exercises with dumbbells. If you are just beginning to improve your figure, then you should choose for yourself light dumbbells, weighing five kilograms. Exercises should be performed as follows. Take an even stand, placing your feet at shoulder width. Take a dumbbell in each hand, placing your hands in such a way that your palms look forward. After this, start synchronously raising the dumbbells until the full arm is folded in the upper position of the dumbbell and its full extension in the lower position. If you feel tired, make another series of ascents. Daily try to increase the number of approaches and ascents. When you realize that you are capable of more, replace the light dumbbells with heavier ones.





2


Push ups. If you do not have dumbbells, an alternative to them can come up with ordinary push-ups. From how widely you will place your hands when pushing, it will depend on which area you pump up faster. In order to pump up the muscles of the chest, with push-ups, the arms should be spread widely. Do not bend the body - throughout the whole series of push-ups it should be perfectly even. If you want to achieve the greatest effect in the shortest possible time, squeeze out until you fall to the floor. So try to do three or four approaches a day. We draw your attention to the fact that for the first three days you should not overload yourself - you have to get used to your schedule. Also note that, when you squeeze, you simultaneously inflate the wings and muscles of the abdomen.











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