Exercises for the hands of women - at home

The smartness and beauty of women's hands in their youth is a gift of nature. Women who have crossed a certain age line, to maintain an excellent appearance of the hands will have to make efforts.

In modern life, the hands work little physically - basically it's pressing the computer buttons and cleaning the home. With this way of life, the muscles become flabby, making the appearance of the hands not attractive.

Introduction

The representations of men and women about the beauty of the hands are different - if for the first it is a mountain of stone muscles, then for the second, the main thing is pull-up and femininity. At the same time, depending on the completeness of the woman, classes and diet are built.

The most effective in terms of working out the muscles of the upper limbs are exercises using weights - dumbbells, which can be replaced with water filled bottles. But also static( isometric) exercises will give positive results with regular trainings, even an office table will become a simulator.

The best option for beginners is to visit the gym - an experienced coach will pick up an adequate load and teach you how to do the exercises correctly. Having mastered them, you can after some time do the same at home. But do not forget that every two months you need to change the complex, so that there is no getting used to the load.

In addition, there are sports that promote the development of arm muscles - swimming, tennis, volleyball or climbing on rocks. Occupation by one of them in addition to the complex will help to get your hands grace and slenderness.

How to train your arm muscles correctly?

A mandatory item in each workout is a warm-up, including aerobic exercise( running on the ground, jumping with a skipping rope, exercise bike or running track) and warming up the arm muscles:

• Rotation by brushes, elbows and whole hand inside-out and back-to-back 10 times;
• Standing on the floor, tilt the body forward parallel to the surface, hands to lift forward and sideways;
• From the same IP.hands work cross-to-sided.

Next, do body tilts to the sides and turns. After this, stretching follows, which finally prepares the muscles for the main job.

Exercises for home without dumbbells

For women who prefer to do at home, there are exercises for hands without dumbbells:

• 1. Classics - push-ups that help the entire body. Beginners are encouraged to perform them from the chair, gradually moving to the floor. You should carefully follow the technique - the back is straight, the buttocks are strained, the stomach is retracted, the palms are located strictly under the shoulder. For starters, there will be enough 8 times in each of the 3 approaches with a gradual increase in the load to 16-20 times.
• 2. To sit down in the "Turkish" pose, raising your elbows to the parallel with the floor and connecting your palms with your fingers up. Make the movement of the hands towards each other, delaying from 15 to 30 seconds. After that, relax a little and repeat the exercise up to 5 times.
• 3. Standing on 4 points with knees and hands standing on the width of shoulders - drop to the touch of the floor with your chest, bending your arms and return to I.P.In the beginning it is enough 8 times, bringing the load to 16 on 3 approaches.
• 4. Lie on the stomach with the pelvis pressed to the floor and thighs, and legs, slightly diluted in the sides. Hands palms on the floor in the stop - straighten and stay at the top point for 3-5 seconds, returning to the IP.Elbows look to the sides with shoulder strain. Exercise to perform 12 to 16 times 3 approaches.

Such simple lessons should start training, gradually complicating and diversifying the complex.

Add dumbbells - get the result!

The best option for women will still be exercises with dumbbells, which contribute to a more thorough study of hands at home:

• Hands with dumbbells are located along the body with the palms facing forward - flexing of hands in elbows and extension. The weight at the beginning of the minimum is 1-1.5 kg, to be able to perform 8-12 times in each of the 3 approaches;
• Hands with dumbbells to get behind the head with elbows pressed to the head - extension of arms and flexion. Repeat 3 approaches 8-12 times;
• I.P.- stand on the floor, legs slightly wider than shoulders, tilt the body forward, arms with dumbbells along the body - unbend and bend arms in elbows for 8-12 times 3 approaches;
• From the same IP.- hands with dumbbells are spread out to the sides before the parallel with the floor and return to the IP.too, the number of repetitions and approaches, as in the previous exercise.

At the conclusion of any complex, a hitch( stretching) is performed, helping to relieve muscle pain, removing the exchange products from the muscle. A great addition will be a massage and / or taking a bath.

Timing and results

Giving hands a beautiful relief is not a matter of one week, so it is worthwhile preparing yourself for a long work, and most importantly regular and thoughtful.

As a rule, the terms vary from a couple of months to six months, depending on the initial weight, age, genetic predisposition, lifestyle, and diet. This point is especially important for the effectiveness of the training process.

It is necessary to eat nutrition fractionally and little by little 4 to 6 times a day with drinking regime - 8 glasses. The basis of the diet should be healthy and quality products:

• Vegetables, fresh herbs and fruits.
• Lean meat and fish( can be fat).
• Eggs, milk and dairy products with low fat content.
• Vegetable Oils and Groats.
• Pure water, green tea and honey.

Eat the best cooked, stewed or baked dishes. And most importantly, having embarked on the path of a healthy lifestyle and nutrition, follow it all life and then there will be no problems with excess weight or health.

You need to train 2 hours after eating, and sit at the table after classes in the same time interval.

During training, be sure to drink plain still water in small sips about every 10 minutes. This will help to speed up the metabolic processes and remove more harmful substances from the body, and also contribute to the elimination of muscle pain.

Many women incorrectly think that having started to engage in the gym, they pump themselves big muscles. This is certainly possible, but when working with large weights and additional use of sports supplements and others - the female body does not contain the necessary amount of hormones.

But to give the hands a beautiful relief and smartness is quite real, both in the gym and at home.

Find time for yourself, exercise regularly, and you will always catch on yourself admiring men's looks!