Health

Exercises for the hands for women: how to pull up slack arms

Hello boys and girls. Let's do today with pens. Today for you the best selection of home gyms - exercises for the hands of women. And now you will need to choose for yourself exactly that set of exercises that is right for you - with or without dumbbells, with a rubber shock absorber or with weighting. Just do not be lazy, do it regularly.

Why is it important to perform exercises for the hands?

You already know that the muscles of the arms weaken very quickly without special exercises. In particular, the triceps, which accumulates fat, due to the fact that in everyday life we ​​do not use this muscle.

Therefore, these exercises for triceps arms, as well as back muscles, will strengthen the muscle and burn large amounts of fat within 48 hours after the end of the workout.

Never perform biceps and triceps exercises together, otherwise they are useless in the metabolic, biomechanical and fat burning plan.

Enough talk, let's begin.

Exercises without dumbbells for hands with Daria Lisichkina

This complex is not for advanced. Rather, it is for those who have not worked for a long time and launched themselves. Complexes with Daria are good because they are performed at a quiet pace.

You can turn on this video at any time and do a workout with Daria - you don’t need to memorize anything, pry somewhere - watch the video and do the exercises.

It will take you 8 minutes to do the exercises, so you can safely do this gymnastics in the morning.

Exercises for hands with dumbbells from Darya Lisichkina

In this complex, which Daria will show you, there are only 3, but just awesome triceps exercises. These exercises will take you 5 minutes. You can include them in your regular training or do them in the morning as a morning warm up, while your kettle boils.

Exercises against cellulite on the hands

This is more serious, cellulite does not like to joke. In this complex also 3 exercises. But do not ignore this complex, if you are not able to do it yet - you cannot wring out on straight legs - try to wring out from your knees; You can not and this - wait in the bar.

For those who love harder - make hands with Laysan Utyasheva

If you have already watched weight loss exercises with Laysan Utyasheva, then you know that Laysan's smile is deceptive, she has such training that will not seem to be enough. Do not believe? Try, and then write in the comments, how do you like this training?

Hand Exercises for Women with Rubber Expander

To perform this complex you will need a rubber shock absorber. The complex consists of 4 exercises, but very effective. To burden you can also use dumbbells, as well as plastic bottles filled with water for not having a shock absorber and dumbbells on hand!

EXERCISE 1

Straight arm straight up, resting on the knee with the opposite hand. Select the resistance level at which you will feel that it is difficult but possible to perform 12 times.

Technique: Take a steady position in the lunge and lean your elbow on the knee of the front leg. The shock absorber is under the front leg and a free, straight arm carried upwards.

Working muscles: triceps, and back muscles: deltoid, trapezoidal

Number of repetitions: 3 approach- 12 times, rest between approaches 1 min.

EXERCISE 2. Leaning a hand up

Leaning the arm bent in the elbow up, extension in the elbow joint, in the support of the knee on the opposite arm.

Performance technique: Take a stable position in raznozhku and lean elbow on the knee in front of the standing leg. The shock absorber is located under the front leg and the shoulder of the free bent arm is parallel to the floor, the extension of the elbow joint, lift the forearm up.

Working muscles: triceps, and back muscles: deltoid, trapezoidal

Number of repetitions: 3 approaches - 12 times, rest between approaches 1 min.

EXERCISE 3. Raising up hands

Raising a straight arm from the elbow up in a standing position.

Performance technique: In a standing position, put your arm with a shock absorber behind your back and hold one end firmly in your hand at waist level.

The working arm, shoulder up, and the forearm behind the head, the arm is bent at the elbow joint. The other end of the shock absorber is clamped in the working hand.

Arm extension up with shock absorber resistance. Choose the appropriate resistance value.

Working muscles: triceps, and back muscles: deltoid, trapezoidal

Number of repetitions: 3 approach- 12 times, rest between approaches 1 min.

EXERCISE 4. Push ups with narrow grip.

Performance technique. Elbows pressed to the body. Exercise can be performed both in the plank, and with support on the knees, legs crossed. Do not bend in the back, arms straight at chest level, shoulder width apart.

Working muscles: triceps, and back muscles: deltoid, trapezoidal.
Number of repetitions: 3 approaches - 12 times, rest between approaches 1 min.

6 more exercises for beautiful hands in pictures





I hope you were able to pick up exercises for your hands. It remains only to do these exercises regularly, and then by the summer you will not be ashamed to put on a T-shirt and show everyone their pulled hands. Come back often, there is still a lot of interesting things!

Watch the video: Arm Workouts for Sagging & Creepy Skin : Fab Fitness (June 2019).