A beautiful hand contour can be formed with regular strength training. The main areas to focus on are the biceps and triceps. The power complex below will help you achieve a good result in a short time.
Instructions
Step 1
Choose dumbbells for training, the weight of which is appropriate for your physical fitness. Stand straight, lower your arms with dumbbells along your body. As you exhale, bend your right arm at the elbow and point your hand toward your chest. Extend your arm fully as you inhale. Bend your left elbow the next time you exhale. Perform the exercise for 2-4 minutes, alternately bending the right and then the left arm.
Step 2
Sit on a chair or bench, rest your left palm on the knee of the same name, place your right elbow on your thigh. As you exhale, pull the dumbbell towards your chest, while inhaling, fully extend your right elbow and point your hand down. Do 3 sets on the right arm for 10-12 reps. Do the exercise on the left arm.
Step 3
Sit up straight, bend your arms at the elbows, put your palms with dumbbells behind your head. As you exhale, straighten your arms above the crown, while inhaling, bend again. Repeat the exercise 30 times.
Step 4
Bend your left arm at the elbow, place your forearm exactly behind the crown, take a dumbbell in your right palm and put it behind your head. The left palm will touch the elbow of the right arm. As you inhale, straighten your right arm up, with an exhale, bend at the elbow. Do 2-3 sets of 10 times. Do the exercise with your left hand.
Step 5
Stand up straight with a dumbbell in your left palm. Twist the arm around the axis to the right, then to the left. Twist your arm alternately one way or the other for a minute. Repeat the exercise with your right hand.
Step 6
Stretch your arms out in front of you, palms up. Keep them static for 1-2 minutes. Then do springy movements for 2 minutes.
Step 7
Be sure to do push-ups 3-4 times a week. If the classic position "rest on the palms and socks" is easy for you, then complicate the push-up by placing your feet on a hill, for example, on a bench. You can gradually move on to push-ups on one hand.
Step 8
Finish the workout with an arm stretch. Stand straight, bend your right arm, wrap it behind your back, pointing your elbow up. Bend your left arm as well, but do the opposite movement, lower your elbow to the floor. Connect your fingers behind your back into a "lock". Hold the position for 20 seconds, then switch hands.
Step 9
Extend your right hand across your chest, pointing it to the left. Press down on your right elbow with your left palm. Stretch the muscles for 20 seconds, swap arms.
