Many thin people dream of giving their hands extra relief. Special strength exercises will help build muscle. Do the complex below daily and you will soon be proud of your hands.
Instructions
Step 1
Stand facing the wall, put your right hand on the surface, and put your left behind your lower back. As you exhale, bend your right arm at the elbow and touch the wall with your chest. Straighten your arm as you inhale. Do another 30-40 similar push-ups and swap hands.
Step 2
Lie on your stomach, put your palms under your shoulders, point your elbows to the ceiling, rest your toes on the floor. As you inhale, rise completely above the floor, forming a bar with your whole body. Hold the position for 1 minute. Then, with an exhalation, bend your elbows and stretch your chest towards the floor. As you inhale, return to the plank. Do 10-15 push-ups.
Step 3
Take dumbbells in your hands and perform all subsequent exercises with them. Stand straight with your arms extended in front of you. Do swinging up and down for 1 minute. Spread your arms to the sides and repeat the springy movements.
Step 4
Bend your elbows and pull them to your ribs. With an exhalation, throw forward with your left hand, as in boxing. As you inhale, return your hand to its original position. Exhale with your right hand on the next exhale. Repeat the exercise 10-15 times with each hand.
Step 5
Lower your arms with dumbbells along your body. As you inhale, lift them up through the sides, while exhaling, lower them down again. Do 20 lifts.
Step 6
Bend your elbows, place the dumbbells near your shoulders. As you inhale, straighten your arms and lift the dumbbells up. As you exhale, bend your elbows and return the dumbbells to your shoulders. Repeat the exercise 20 times.
Step 7
Bend your elbows and press them to your sides, place the dumbbells near your shoulders. As you inhale, extend your arms and lower the dumbbells to your hips. Bend your arms again as you exhale. Repeat the exercise 20-25 times.
Step 8
Take one dumbbell, squeeze it in your palms, bend your elbows and put the dumbbell behind your head. As you inhale, straighten your arms and lift the dumbbell over your head. With an exhalation, bend your elbows and lower the dumbbell towards your back. Do the exercise 20-25 times.
