How to pump up the muscles of the hands for 1 day: effective exercises

Taking care of one's own health leads a person along the path traversed by millions of people: they were left by those who dream of eternal youth and unfading beauty. For the modern city dweller or townspeople who sit in front of the monitor at the office table for days, but move exclusively while sitting at the wheel of a car, the question of maintaining the physical form is not idle.

Feature of women's hands: what "clings" to men

The body of a successful lady is a complex of well trained muscles, where there are no secondary muscles - all are important. But if the stomach and hips are always in the center of her attention, then strengthening the arm muscles for women is sometimes considered unimportant: they are often unfairly relegated to the background in the training system. And meanwhile it is beautifully "caked" hands first attract the attention of men, not to mention the fact that strong muscles greatly facilitate the life of the weaker sex. That is why the question of how to pump up the muscles of the hands is sufficiently principled for both young and mature women.

The vain fears of tender creatures

Women are bewildered by the rather common misconception that only men need to train their hands: muscular mounds adorn them, but they do not need a weak sex at all. Fearing excessive growth of the biceps, shoulder swing and general masculinization of the torso, they are not at all concerned with the problem of how to pump up the muscles of the hands. For 1 day of training, they perform a variety of exercises, but do not pay attention to training the muscles of the arm.

Delicate creatures of nature should not worry about this, because nature itself protects them from excessive growth of muscle mass: the hormone testosterone, which is responsible for masculinity and muscle growth, is present in an insignificant amount in the body of women.

From which muscles are the "hands"

Everyone can make beautiful hands, even from nature, not very richly gifted woman. It is only necessary to set the task, how to pump the muscles of the hands for 1 day, a week, a month, and develop a strategy and tactics for training. In this case, "pump" for girls does not mean to build up visible hummock musculature, but only to strengthen the hands, to give them a seductive relief and grace lines. The same exercises that the guys do, wanting to build a powerful muscle mass, gentle and weak women will apply for their purposes, answering the question "how can I pump my muscles and remain feminine?".

Muscular anatomy of the hands is simple for lovers of physical exercises. It is enough to know where the biceps, triceps, deltoid are located and what they are to understand the general principles of proper training. Each muscle requires a special kind of load, which will maximize the muscle fibers, and the result will not be long in coming: the muscle will grow stronger, increase in volume, become embossed and elastic. Such hands are not ashamed to be exposed by evening dress, proudly demonstrating the elegance of the lines.

How much exercise for the hands to do in a day

Effective exercises for the main muscles - flexors and extensors of the shoulder - show how to pump up the muscles of the hands. For 1 day, do not zealously perform the entire training program and do a set of exercises for all muscle groups of the hand. Experts recommend not to drive horses, but to draw up a schedule for the days of the week and strictly follow it.

Such a schedule prescribes in one day to work out one muscle, for example, biceps, and triceps to do the next time. The same goes for the deltoid muscle and forearm. Usually it takes only a few minutes for one of these exercises. It should be noted that strengthening the arm muscles for women is associated not only with isolated movements: the hands are also trained indirectly, when the massive muscles of the chest, back, and even the legs are worked. After taking in hand this or that burden - the barbell, dumbbells - or using an elastic band, thereby the woman is already loading the small muscles of the hand.

Place of isolated exercises in the training system

Giving advice on how to pump up the muscles of the hands, fitness experts mention isolated exercises, implying that they will be included in the general workouts for the major muscles of the body: back, chest, legs. The emphasis is only on the fact that you should not neglect isolated exercises. Then the result will be stunning, and the body will acquire harmonious forms.

Those who decided to seriously tackle their hands and give them finally a form, get rid of the indecent flabbiness, ask: "How to pump up the muscles of the hands for 1 day, so that the complex includes all the necessary exercises for all groups of flexors and extensors?" One or two times a week you can take isolated hands training or scatter individual exercises, as recommended above, on all days of the schedule.

Types of exercises for the muscles of the hands

Often women who are just starting their way to perfection, ask the question: "How to pump up the muscles of the hands with dumbbells, or do we need any burden at all for such training?" The answer of experts is unequivocal: to work out the arms of burdening are necessary. They can be dumbbells of different weights, up to 1 and more kg, bracelets, a bar or rubber bandage or tape. It is important to force the muscle - the biceps, triceps, deltoid - to resist contraction, which creates the right load. Without dumbbells, a visible result can not be achieved. Speech, we remind, does not go about the tuberosity of muscles, which a woman can not appear in principle due to the insignificant amount of the male hormone testosterone in her body, but only about the effective muscle load.

Equally simple, as well as effective, is a universal exercise with its own weight: how to pump up the muscles of the hands with push-ups, the experienced athletes know. Bending and flexing hands in push-ups from any surface, whether it's floor, wall or table, they overcome their own weight resistance and perfectly load biceps and triceps.

Exercises for the biceps - the biceps flexor of the shoulder, or How to pump up the sagging muscles of the arms

Exercises with dumbbells:

• Standing, knees slightly relaxed, pick up dumbbells, keep elbows at the waist;
• Slowly bend arms in elbows on exhalation 8-16 times;
• Repeat the same movement, but at a faster pace 8-16 times;
• Do the same movement with light weight or without it at a very fast pace.

Do the same exercise with an elastic band:

• Step on the tape in the middle of one leg, the other in the support from behind, wind the ends of the tape on the hands, elbows to press to the sides;
• Slowly bend your hands in the elbows, pulling the tape, repeating 8-16 times;
• The same to do more quickly.

Important note! To effectively work out both fast and slow muscle fibers, it is necessary to change the pace of execution of movements from slow to fast ones. For a slow mode you can take the weight of weights more, for a quick one - less.

What is the muscle at the hands of the main

To harmoniously develop a beautiful form of hands, it is important to remember the antagonist muscles. Such a biceps antagonist is the triceps - extensor of the shoulder. It is this part of the muscular corset of the hand from inexperienced and only beginning systematic studies that sometimes remains without attention. In ordinary life, the triceps brachialis muscle is little used and is in a stretched limp state, which gradually leads to a visible sagging and flabbiness of the arm in this part.

Precisely because beginners on the triceps forget or are unaware of its function, it is called the main muscle of the hand. Meanwhile, a few simple exercises, included in the weekly schedule of training, will show how to pump up the triceps muscle of the hand and remove such unaesthetic sagging.

The best exercises for triceps

With dumbbells:

• In the standing position, slightly bend the legs in the knees and pull the pelvis back, taking the position of the half-squat, so that the torso is almost parallel to the floor. Elbows are fixed at the waist, arms in elbows are bent. Unbolt your arms in the elbows, straighten them, taking them back, overcoming the resistance of the weights of the dumbbells. Repeat 8 times slowly with the maximum possible weight.
• Do the same at a rapid pace 8 times.
• Remove the dumbbells and make movements as quickly as possible.
• Standing or sitting, take in one arm burdening and pull it up above your head. The elbow is kept fixed in one position vertically and close to the head. Slowly bend and unbend the arm at the elbow, overcoming the weight.

With tape:

• Tape the middle to the floor with one foot, the other in the support at the back in the squat position. With one hand, lean on the hip of the protruding leg, the other take the ends of the double ribbon, press the elbow at the waist level, the arm at the elbow is bent. Slowly straighten the arm, pulling it back and overcoming the resistance of the tape.
• Repeat the same faster.
• Run two hands simultaneously, pressing the ribbon to the floor, taking the position of the half-squat and taking the ends of the tape in each hand. The arms are bent at the elbows and fixed at the waist level.

Reasoning about how to pump up the muscles of the hands to form the right muscular balance of the whole body, you can not leave out deltoid muscles. Special exercises are necessary to balance the figure. The best are exercises with dumbbells or rubber bands:

• Alternately raise your arms outstretched in front of you and spread them to the sides, overcoming the weight of the dumbbells or the resistance of the tape. Repeat 8-16 times, changing the pace of movement from slow to fast.