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Exercises for hands

The main thing about what you need to remember when training your hands -This technique. Only technically correctly executed exercises will give good effect! Flabby hands will spoil the impression of the most remarkable figure, is not it?

Especially in the summer, when the upper body is always in sight ... for classes you will need dumbbells, will power and quite a bit of free time. For the sake of beautiful The relief of hands Worth a try! In addition, strong hands will be useful to anyone, even the most fragile woman. just in case!

Exercises for hands

  1. Lying on the back, knees together, feetDirect. Do not tear your feet off the floor, do not bend your knees. Lift dumbbells on straight arms outstretched, with both hands simultaneously. Repeat 15 times. Watch your breathing. In prone position this is especially important. Perform a long exhalation while lifting the load, then inhale in the upper position or when you lower the weight.
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  3. Position is the same as in the previous exercise. Dilute straightened arms with dumbbells in the sides, do not forget about fixing the legs. Repeat 15 times.
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  5. Exercise for the biceps. Lift dumbbells at the same time as turning the hand. At the top point of lifting dumbbells should almost touch each other. Keep your elbows immobile, do not touch your chest. Perform the exercise 15 times.
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  7. Exercise is not just for the hands, but for the muscles of the chest. Press up to your chest, then straighten your arms forward, away from yourself. Repeat 15 times.
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  9. Feet shoulder width apart, back straight. Lean forward and do a dumbbell press up, and watch that your hands do not move. Repeat 10 times, increase the number of repeats over time.
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  11. Alternating press of dumbbells, the starting position -As in the previous exercise. Make light attacks forward, each side in turn. Follow the back - it should be straight, with this exercise you need to use the oblique muscles of the press. Repeat 15 times.
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  13. Lifting dumbbells up from behind. The alternate lifting of the hands from this position is a difficult exercise, make sure that the brushes do not turn out. Repeat 10 times.
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  15. Borrow the lying position, fix the legs. Bend your arms in the elbows, the dumbbells should touch the head and be in one position. Now dilute elbows to the sides to the maximum. Repeat 10 times.
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Your hands will become more fit in a week of such lessons! First, it is better to perform the complex every other day to give the muscles a good load, but also time for recovery.

If you are going to buy dumbbells for a long time, but still do not reach your hands - do it. The benefit will be justified! Show your friends a post about how easy it is Make your hands beautiful And strong at home.