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Top 10 best exercises to pump hands

5 min read

Strong hands, raised shoulders, stately figure of jewelry is not only any guy, but any girl. In order to get in shape, make the body beautiful and attractive all you need to do is hard work and time. Today you will learn how to start the path to the ideal. Only we have the best exercises on muscles of hands.

Exercise – a thing important and necessary, but its contents, which includes both base and isolated exercises are even more important. Without it anywhere. However, if you just start the hall will have to abandon the isolated exercises and switch to basic. They involve more muscles, causing active mass. Before you start training, consult with a trainer – where to start.

Important! Always remember about proper exercises. Is the key to your health and beauty.
Top 10 best exercises for the muscles of the arms

Our selection includes exercises both types. Make exercise for themselves, based on their preferences and visions of the ideal.

Exercise 1. French bench press

The exercise is aimed at pumping of the triceps.

The correct technique of the exercise:

  • Lie down on the bench and take up a grip on top of the barbell, placing it on my chest. It is important for all static exercises to keep your back and shoulders pressed to the surface.
  • Now bend your elbows until until the fold will be slightly less than 90 degrees. The neck in this position must be located exactly above the head.
  • Now tense the muscles of the triceps and return the shell to its original position. Fix the hand at the top, then repeat the exercise.

Exercise 2. Jim Arnold, in the standing position

The exercise actively involves almost all the muscles of the arms (biceps, triceps and shoulders)

The correct technique of the exercise:

  • Take dumbbells in the lowered hands so that the palms were forward deployed.
  • Raise the dumbbells to your chest. Now unfold your palms forward and a smooth uniform movement squeeze the dumbbells up.
  • In a similar way in reverse order come to the starting position.

Exercise 3. Lifting barbells for biceps

As the name suggests that exercise engages and develops primarily the biceps.

The correct technique of the exercise:

  • The post take up the bottom grip, and the hands are placed slightly wider than shoulder width.
  • The legs barely bent at the knees, shoulders tightly pressed to the body (throughout the entire exercise should be static, not changing his position). Now bend hands in elbows, straining exclusively to the biceps. An exercise that can be done by inertia. If you feel that you swing the rod, it is necessary to take a lighter projectile.
  • At the breast fixate on one account and slowly lower hands to starting position.

Exercise 4. Flexion hands with dumbbell behind the head

Exercise great pumping chest muscles and triceps.

The right technique of execution:

  • Sit on the bench, raise the dumbbell to the shoulder and take the pancake to the inside of the palms (palms face up).
  • The back should be perfectly smooth, muscle, chest and abs tense. Dumbbell push up. Only now we have taken your original position.
  • Now we start to bend the elbows. Accordingly, the dumbbell moves down until until you reach the space just below the bend of the arms. It is important when performing exercises to keep your back and shoulders straight, and your elbows held close to the head.
  • Tense the muscles of the triceps and straighten the arms, returning to starting position. Fixate on one account and repeat the exercise.

Exercise 5. Pullups

Exercise is definitely indispensable if you dream of a strong and ridged back muscles and biceps.

The correct technique of the exercise:

  • You need to hang on the bar, what to grab in the classical way – his hands forward, placing hands at shoulder level. The initial position taken.
  • Now elastically tightens the chest to the bar.
  • Gradually return to the starting position and repeat the exercise.

Exercise 6. Mahi dumbbells in hand and forward

Exercise-constructor for apollonovka shoulders.

The right technique of exercise. Mahi forward:

  • Take a dumbbell in the palm grip at the top. Hands are placed along the body.
  • Now, when the initial position is taken, raise one hand to shoulder level. Fix it in this position for 5-6 accounts.
  • Return to the starting position and perform the exercise similarly with the other hand.

The right technique of exercise. The swing to side:

  • Starting position is the same as in the forward swing.
  • Raise one arm to shoulder level. Fix the position on 5-6 accounts.
  • Return to the starting position and perform the exercise with the other hand.

Exercise 7. Exercise with barbell in the slope

Like many other exercises in this list, pull rod intended to make steel your shoulders and biceps.

The correct technique of the exercise:

  • Grif rod to take in hands a little wider than shoulder width grip on top.
  • At the same time straining the muscles of the abdomen and back, lean forward until reaching the angle of 60 degrees. The initial position taken.
  • Now, straining back muscles so that during exercise it remained stationary, lift the barbell to your chest. Fixate.
  • Return to the starting position and proceed to repeat the exercise.

Exercise 8. Rocking the weights

Super exercise for developing shoulder girdle.

The correct technique of the exercise:

  • The tilt hold the kettlebell between your legs. The initial position taken.
  • Elastically straighten and push the kettlebell forward to eye level.
  • Slowly return to original position again and repeat the exercise.

Exercise 9. Lifting dumbbells with one hand in the slope

Systematically carry out this exercise and a strong back you provided.

The correct technique of the exercise:

  • One hand and knee ubiraem the bench. The hand with the dumbbell down.
  • The back is straight, tense, as the abdominal muscles. Straining your back and biceps raise the dumbbell to the body.
  • Return to the starting position. Repeat the exercise.

Exercise 10. The extension arms with dumbbells lying on a bench

The exercise, aimed primarily at strengthening and developing the triceps.

  • Take dumbbells in your hands and lie down on the bench. Now place the shell at the top above the other so that your palms face each other.
  • The casing is held tightly to the bench. Now bend your elbows, moving the dumbbells smoothly to the head. When the corners of the creases of the hands will be slightly less than 90 degrees, fixate.
  • Elastic return arms to starting position and repeat the exercise account.

Every body is different. Pick up a set of exercises for yourself and create the body of the dreams themselves. Top 10 best exercises for developing the shoulder girdle will help in your endeavors. Success!

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