Effective exercises for the hands

Have a large and strong hands wants every man, as it is one of the indicators of masculinity. Women want their hands were in good shape, we had a nice shape and pleasing men eye relief.

This contributes to the fact that the exercise at hand are very popular. This fact is obvious - if you come at any time in the gym, in any case there is someone who will shake their hands at this moment.

What are the muscles in her arms?

The major muscle groups, which can work out by performing exercises on his hands - it's the biceps and triceps. Also, speaking of hands, suggest deltoid, and forearm muscles.

Biceps muscles are represented by two heads on each arm. Also, exercises aimed at the development of this part of the hand, involve brachialis, which helps push further biceps, which helps visually increase a muscle group.

Using specific exercises for the hands, you can use your triceps, which consists of three beams. Train this muscle group should be both boys and girls. In the first case it affects the strength and the visual volume of the hands, and in the second - it helps to cope with common female problem, at which a sagging triceps.

The forearms are the muscles that are responsible for the strength of the grip. Basically, it develops only the men.

On the shoulders are located trapezius muscles consist of three beams, as well as triceps. Strong floor tends to make them incredibly wide to emphasize their strength and power. Girls do exercises on your hands, which will involve only the shoulders in order to make them look slim and fit.

Pull-ups for biceps

Good exercise for developing the biceps not so much. But why should one swing arm, if possible, several groups? It can be combined with pumping biceps latissimus. Try the following exercises to the arms and back. You can catch up reverse grip at shoulder width, or use the narrow grip, but in this case, the palm should face outward. In addition to the biceps, will involve the lower part of your lat and well bolstered forearm.

The ubiquitous press

Considering exercise his arms and chest, not to mention the usual bench press with dumbbells on the incline bench. Depending on the angle taken load will move between the chest, shoulders and triceps - the smaller the angle, the greater will work arms and upper body.

In addition, very well trained forearm as working weight in this exercise, you get used quite heavy.

So, lie down on the bench, after taking the dumbbell, if exercise alone. If there is a partner or a coach, ask them to provide you dumbbell, when lie down.

Lie down on the bench back, arms are straightened up. Inspiratory give up, as you exhale - squeeze the dumbbells upward to raise the bar completely.

Performing this exercise with dumbbells in his hands will allow to pump not only the shoulder girdle, but also the pectoral muscles. But, of course, is if you want to concentrate the load on one muscle group, it is necessary to change the angle of the bench.

Make four sets of 10-12 times.

Bench Arnold

Such a method of swinging invented himself, Arnold Schwarzenegger. Without such exercises for the arms and shoulders, he would not have reached its expressive forms triceps and shoulder muscles.

It is very effective and well works out deltoids and triceps.

For its implementation you will need a bench and dumbbells. Sit flat on the bench, you can lean on her back, lifted her up if the angle of 70-90 degrees. Lift the dumbbells up to shoulder level, palms should be deployed to the body. Feet well lean on the floor. This is the starting position.

On the exhale, begin to lift the dumbbell upward while twisting the palm 180 degrees. At the peak of the climb you have to sit with straight arms up, palms have to look forward.

You do not need 100% straighten arms, closing the elbow - a little do not bring your hands up to full extension.

This is quite an effective exercise in arms, which allows to develop the shoulders and triceps to work. In order to observe the steady progress, follow the four approaches. Try each of them to do 8-12 reps, constantly increasing the weight of the projectiles.

An effective set of exercises in the hands of

If your goal is not to increase the overall strength and endurance of the whole body, the complex exercise, given above in this program, you will not fit. It is necessary to carry out separate exercises, which will be aiming to load your hands.

The complex is dedicated to muscle gain and lasts about 9-10 weeks. Exercises on the arm muscles should be done in such a way as to cause the body's maximum anabolic effect.

increases the mass of the hand muscles

If you can not deal with on a daily basis, it is possible to include the complex training days, when there is a load of other muscle groups. For example, the biceps, the forearms can be trained along with the chest muscles, triceps and shoulders - with legs. It can be, and vice versa, or in other combinations.

Day 1. biceps.

1. Lifting barbell biceps. Performed standing, grip should be at shoulder width or slightly narrower. Make four sets of 8-12 times. It can be done on a straight bar or W-fingerboard, who as convenient.
2. Hammers. Take dumbbells and become straight. Start alternately raise the dumbbell biceps due to shoulder level. Perform three to four sets of 10-12 times.
3. curls in the slope. Set the bench at an angle of about 60 degrees. Bend one by one hand on the biceps. When lifting your elbows must remain in place and be perpendicular to the floor. Suffice it to perform three sets of 10-12 times.

Day 2: Triceps.

1. Dips. If you can do more than 15 times, it is necessary to carry out a further worsening. Put weight belt, chain attach thereto pancake. Try to go down as low as possible. Make four sets of 8-10 times.
2. French bench dumbbell sitting. Sit on a horizontal bench. Take one dumbbell with both hands and lift over your head. Bend your elbows so that the dumbbell fell behind his head. The point of maximum tension triceps stop and start to raise her up. Do three or four sets of 10-12 times. Perform better with a partner who will insure you.
3. Straighten arms with dumbbells in the slope. Grab a dumbbell with your right hand. Find a place fully, for example, the wall or stand for dumbbells. Lean on her left hand. Bend your body at an obtuse angle, but approximate to 90-100 degrees. Arm dumbbell press to the edges and put in such a position that it is parallel to your body. Bend it at an angle of 90 degrees - is the starting position. Then, as you exhale straighten it up as much as possible along the hull. Hold for 1 second and return to starting position. Make three or four sets of 10-12 times.

The above exercises for arms development can be carried out not only in this sector, but also in the preparation of their individual programs. The main thing is that in the performance of each job you felt targeted muscle groups.

Day 3: Shoulders and forearms.

1. Army bench. Follow the same manner as already described above.
2. Ups dumbbells on straightened arms in front of him. Pick up two dumbbells and become straight. Stand with feet shoulder-width apart. Start alternately raise their hands without bending at the elbows, in front of him to eye level. Do three sets of 10-12 times.
3. Bench Arnold. You can add, if you feel that there were many forces. Carry out according to the recommendations mentioned before.

You can use this set in order to increase the amount of muscle in the hand. Rest between sets is worth no more than two minutes. Do not rush.

for girls exercise on hands

Girls best to focus your attention on the triceps. The ideal exercise that will help bring this muscle group in tone - extension arms in the block.

This is an isolated exercise, which involves only the triceps. It will help to give the aiming strain on the muscles that will work out only the necessary hands zone.

in the block extension arms

Attach the handle to the horizontal upper carabiner and install the appropriate weight. It should be such that you can perform 25-30 repetitions of this exercise.

Grasp the handle of a conventional grip slightly narrower than the width of the shoulders, the elbows tightly pressed to your ribs. Straighten your back, a little drop down with your knees bent. In the initial position, your arms should be bent at an angle of 90 degrees or less.

Start unbend hands down, thereby rectifying them. But do not bring it to the point where elbows are closed when fully extended, and leave them slightly bent. So you can avoid unwanted injuries.

Perform three to four sets of 20-25 times.

Breeding dumbbells in hand standing

Speaking of effective exercises on hand for girls, it is worth to mention about the wiring of dumbbells in hand.

It will help make the beautiful shoulders. Doing this exercise should be with dumbbells. Take a light weight, somewhere in the 1-2 kilograms on each hand.

Hands down, lower and press the dumbbells together at the level just below the stomach. During exhalation start to raise the dumbbells, spreading his hands apart as if you were a bird. Elbows thus should always be higher than the brush.

The upper point of the movement - the time when part of the hand that starts from the elbow and the shoulder end, will be parallel to the floor. Hold for 1-2 seconds and then return to the starting position along the same path in which they are raised.

Perform three sets of 15-20 times.

Conclusion

Do not forget about proper nutrition and a healthy lifestyle. After all, without it even the most sophisticated and effective training will be unsuccessful.

For muscle growth is necessary to use a sufficient amount of protein, and for relief - to reduce almost to 0 fat and reduce the level of carbohydrates consumed.

Observe use The given program, and the result is not long to wait!