15 best exercises for beautiful hands

To arms looked toned and relief, it is necessary swing muscles. Of course, it does not help get rid of excess fat, but of course will look better.

We chose a few exercises to pump all the muscles that affect the appearance of the arms and shoulders. For the majority will only need dumbbells, but there are exercises with a horizontal bar, parallel bars or no equipment - with the weight of his body.

How do the exercises for the hands

Takes 2-3 times a week. Between workouts arrange at least 48 hours of rest, so that the muscles have time to recover.

Select 1-2 exercises from each category and include them in your program. In each session, me going to pump all of the muscle fibers and accelerate progress.

That is, each workout perform 3-6 exercises for the hands.

The movements of the pole and dumbbell weight Pick up so as to perform 8-12 repetitions and not break when this movement technique. Do 3-5 sets.

If you choose to exercise their own body weight, do 3-5 sets at close range - as many reps as work. If you can not perform the movement 6-8 times without breaking technique - there is buildup, jerks, falls

loin- replace it with a simpler option.

Exercises for the front surface of the hands

These exercises increase muscle thickness on the front side of the hand - arm biceps. It is activated when you bend your arm at the elbow and tightens something to himself or herself to something.

1. Concentrated ups for biceps

Sit on a bench, grab a dumbbell in your hand. Squeeze the shoulder to the inner side of the thigh. Elbow bend, lifting dumbbells, and lower back. Perform the movement slowly and under control, try to move your hand to the full amplitude: bend to the end and completely straighten.

This is an isolated exercise, which employs only one joint - the elbow. Therefore, do not move the rest of the body. When lifting weights you have to work the body, take the shell easier or reduce the number of repetitions.

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2. Ups with dumbbells on incline bench

Sit on an incline bench with dumbbells in your hands, push the body to the back, foot - to the floor. Dip your hands, so that they freely hanging down and his elbows were out of line of the body. Bend arm with weights, and then smoothly controlled return to the starting position and repeat.

3. Lifting barbells or dumbbells for biceps

Take a barbell reverse grip, bend your elbows and lift it to shoulder level. Lower back and repeat. Make sure to only move your hands and the rest of the body remained static: no buildup should not be.

The same exercise can be done with dumbbells. The extreme point, expand your fingers to yourself.

4. Thrust rod reverse grip to the belt

Take a reverse grip barbell, body tilted slightly forward, but keep your back straight. Pull rod until it touches the upper abdomen, lower back smoothly and repeat.

5. Reverse grip pull-ups

Any pull-pumped biceps, but unfolded his hands, palms to yourself, you load it even more. Grasp the horizontal bar reverse grip, lower shoulders and pinch the blade. Tighten the exit of the chin bar. Keep your neck straight, do not pull on the chin on the horizontal bar.

If you're not able to catch up, try two simplified versions: eccentric and inclined, or Australian. You can perform their direct or reverse grip. Direct bit complicated, but with them you will learn to quickly catch up on the bar without support.

For eccentric pull-up jump, and descend down as slowly as possible.

Australian pull-ups are carried out at a low horizontal bar. Pull body in a single line, pinch blade and pull up until it touches the breast horizontal bar.

If you are doing only at the bar, rotate different types of pull-ups to get a good load biceps.

Exercises for the back surface of the hands

On the rear surface of the shoulder is a muscle that extends the elbow, - the triceps. He comes into operation at the time of any movement, where you push something from himself or herself from the floor or wall.

1. Reverse push-ups on bench

This exercise is suitable for all skill levels. Place your hands on the bench behind the body, lower the shoulders. Bend your elbows, going down to his shoulders parallel to the floor, and then squeeze himself up. The legs can bend or straighten the knees. The latter is more difficult.

2. Dips

Jump on the beams, lower the shoulders and bring the blades, pull the body in a straight line. Bend the elbows and shoulders to scroll down parallel with the floor, but not below, not to traumatize shoulder joint. Depress itself back and repeat.

Perform the movement slowly, without swinging and jerking. If there is no load, add weighting in the form of a pancake. If, on the contrary, the exercise too difficult, try to execute it with reliance on gum-expander. To do this, hang it on the boards, put on her legs and squeeze. Eraser will push you up, taking some of the load.

3. Triceps extensions with dumbbell

Stand up straight, grasp a dumbbell with both hands and lift it over your head. Bend the elbows and lower the dumbbell behind your head. Raise and back again.

4. Extension arms in the slope

Pick up a dumbbell, bend your knees slightly and tilt the body forward with a straight back. Bend your elbows at a right angle, keep them close to the body. Unbend your hands with dumbbells and return to the starting position.

5. diamond push-ups

This type of push-ups most strongly loads the triceps of the narrow productions hands. Place your hands so as to connect the thumb and forefinger. Lower the shoulders, stretch your body in a straight line from shoulders to feet.

Lower down and squeeze yourself up, keeping the body straight. Try not to bend at the waist, this strain press.

If you still can not perform diamond pushups, start with a classic: they are also good load the triceps and prepare you for more complex variations of movement.

Rules for execution of the same: the body in a straight line, lowered shoulders, elbows look back.

If you are in the house, without the bars and dumbbells, rotate different types of push-ups to the full load all the heads of the triceps.

Exercises for the shoulders

Define the shape of the shoulders deltoids. They cover the shoulder joint and participating in flexion, extension, abduction and bringing shoulder.

1. Bench press barbell or dumbbells standing

This exercise is good loads and shoulders, and triceps. Take the bar to the chest, print your elbows forward. Squeeze the barbell up and away; his head. Lower to starting position and repeat.

During the bench press did not throw back his head back, better pull your chin in itself: so the bar will go on the optimal trajectory - straight up.

If dumbbell keep them above the shoulders in an initial position, and then press upward, unrolling the palms of his own.

2. Wiring dumbbells in hand

Stand up straight, take a dumbbell, turn your hands palm to her - it's original position. Slightly bend your elbows, arms out to the sides parallel to the floor. Lower to starting position and repeat.

3. A reversal in the bar on the forearm

Stand in the emphasis lying on the forearms, tighten abs and buttocks, one hand lay on the opposite shoulder - it's original position. Expand the body to the side to get into the side bar on the forearm. Go back and repeat.

Make sure that in the initial position of the arm is an elbow, not to relax the abdominal muscles - keep core enabled until the end of the exercise.

4. Wiring in the slope

This exercise is to the rear beam deltoid muscles. Pick up a dumbbell, tilt the body until parallel to the floor or slightly higher. Arms out to the side and the reverse is true.

5. Lifting from the floor with a support on the kulaks

Lie on the floor, your arms to the sides, squeeze fists. Based punched on the floor, lift the upper body, lifting of the blade from the floor. Try to relax your abs and get up only by hand. Lock position for 1-2 seconds, fall back and repeat.