A man needs strong arms not only to impress others by wearing a short-sleeved T-shirt. Strong arms are needed to carry your beloved woman and your children. Without strong hands, you will not build a house, you will not protect yourself and your loved ones from attack, you will not be able to overcome a high obstacle. Strong hands are needed to play volleyball and basketball successfully. It's just that a man should have strong hands.
Necessary
- - dumbbells;
- - barbell with EZ-neck;
- - block simulator;
- - rope handle;
- - Scott's bench.
Instructions
Step 1
Stand up straight. The legs are slightly bent at the knees, in the hands of dumbbells. Bend your arms at the elbows, the angle between the shoulder and forearm should be 90 degrees. The palms are facing up. This is the starting position. Slowly lower your right hand down. Do not turn the hand, the palm looks out. Return to starting position. Repeat for the left hand. Do 8-12 reps for each hand.
Step 2
Stand straight with feet shoulder-width apart. Raise straight arms with dumbbells over your head. Lower your hands behind your head. The elbows are pointing up. This is the starting position. Straighten your left arm slowly. Hold for two seconds and return to the starting position. Do the right hand exercise. Do 8-12 reps for each hand.
Step 3
Stand straight with feet shoulder-width apart. Look in front of you. Hands with dumbbells down. The palms are turned inward. Bend your left arm at the elbow so that the dumbbell touches your shoulder. Lock the position for two seconds. Lower your arm so that the corner at the elbow is straight. Hold for two seconds. Return to starting position. Perform for the other hand. During the exercise, keep your elbows close to your body and do not extend your hands. The palms are constantly facing the body. Do 8-12 reps for each hand.
Step 4
Stand in front of a block trainer. The distance to the rack is 1-2 steps. Take the rope handle. Press your elbows to the body, tilt the body slightly forward. This is the starting position. Put your hands down. When your arms are extended, stretch the rope handle. The palms are facing down. Bend your arms slowly. When you bend your elbows to 90 degrees, hold for two seconds. Return slowly to the starting position. Do 8-12 repetitions.
Step 5
Sit on Scott's bench. In the hands of a barbell with an EZ-bar. Reverse grip arms shoulder-width apart. Make sure that the upper edge of the reference plane is under your armpits. Straighten your arms. This is the starting position.
Bend your arms slowly with the barbell at the elbows. When the angle between the shoulder and forearm is 90 degrees, lock the position for two seconds. Return slowly to the starting position. Do 8-12 repetitions.
Step 6
The exercises are performed in a loop. Perform three rounds. The pause between exercises is 30 seconds. Pause between cycles 2-3 minutes. Stretch target muscle groups between cycles. This will allow you to increase the muscle's perception of strength by 19%.
