Home Fitness: Exercise for hands

We continue our series of posts about the exercises that can be performed home without additional sports equipment. At this time, we will work on shoulders and arms.

Exercises for the triceps

For this exercise, you still need a low stool. In principle, rely on the sofa, too, can. Place hands in the bench, hands shoulder width a bit behind the cabinet. Legs half-bent, heels rest against the floor. You start doing push-ups from the bench, placing his elbows well back. In this case, the back should be as close as possible to the bench, shoulders slumped - his shoulders are not presses!

diamond push-ups

These push-ups differ from the standard position of the hands - palms placed side by side, elbow is taken aside at an angle of 45 degrees.

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"Boxer"

Take a stance - feet shoulder width apart, knees slightly bent, body tilted forward parallel to the floor. And begins to throw on your hands turn forward as if boksiruete.

A series of stabilization exercises for the shoulders

Lie on your stomach and stretch your arms forward, palms facing each other. You begin to raise their hands up, spreading them slightly to the side. Hand Position №2 - hand in hand. Then, the maximum upper position continue to take your hands back and sides, bringing to the position of "hand in hand with elbows bent." The final hand position - behind the castle.

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circle of hands

Starting position - Stand straight with your hands, divorced at the sides perpendicular to the body. You start making a circular motion with a small diameter (step width) clockwise for 20-30 seconds. Then you start doing circular motion clockwise.