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Women fitness: an effective set of exercises for hands
- The initial stage
- The best exercises to develop biceps
- Fitness workout for triceps
- Complex body weight
- Simplified program of exercises for hands
Beautiful female hands attract no less attention than the foot or of the press. To achieve the perfect elevation and aesthetic silhouette help special exercises for hands. The main difference between the female fitness workouts from men’s in that they are designed not to increase muscle volume and to strengthen the muscles, tightening loose skin and study the terrain. Women’s set of exercises is based on a certain mode and schedule: the regular observance of the first results can be achieved after 3-4 weeks of active employment.
The initial stage
2-3 months to make the hand are harmoniously developed, strong and athletic possible and without exhausting exercises. The first classes may be conducted without using sports equipment: will enough of their own weight and a basic set of exercises.
Muscular development involves an appeal to strength training, in which a special place must be allotted to warm up. Warming up muscles prevents the effect of delayed onset muscle soreness after exercise program, reduces the risk of rupture of muscle fibers and trauma.
The best exercises to warm up before strength training for the hands:
- the rotational motion of the shoulder and elbow joints, and wrists;
- swings arms in shoulder joints with a full range of motion;
- “scissors” at arm’s length;
- jerking the hands in front of him;
- jerking arms up and down.
Warm up the remaining areas recommended mnogocwetnye exercises: squats, push-UPS, easy run. The average duration of training fitness workout — 10-15 minutes.
The best exercises to develop biceps
Biceps are the main muscles that give the area an aesthetic appearance. For its development the girls are encouraged to use a dumbbell with a small weight. Optimal mass of the shells is from 1 to 3 kg. For the study, two-headed muscles of shoulders, development of elasticity of the tendons and ligaments you need to perform a set of exercises quickly, but with a small number of approaches and a large number of repetitions.
Best women’s exercises for biceps are:
- The bending of the arms at the biceps in a standing position.
Stand up straight, position feet shoulder width of the pelvis. Hands with dumbbells pull along the body. Keep your posture straight, shoulders straighten. Alternately or simultaneously perform the bending of the arms so that the projectile was on the level of the biceps, and touched the shoulder joints. Follow the bending of the arms on the inhale, and exhale return the hands to the starting position. Perform the item in 3-4 sets of 10-12 repetitions.
- Bending arms in a lying position on the back.
This load effectively works the biceps, at the same time connecting the triceps muscles. Lie on any convenient horizontal surface (table, bench). Feet position on the floor so that feet are firmly rested on the surface. Take a pair of shells in his hands. On the inhale pull the dumbbells up above the head to the hands is located just above the shoulder joints. At the peak voltage softservices static for 2-3 seconds. Then on the exhale, return arms to starting position. Perform 3-4 sets / 10-12 approaches.
Fitness workout for triceps
The triceps hard to work out not only women but also men. For this reason, women fitness training, you need to consider carefully: you can’t use heavy missiles and sophisticated equipment.
To improve the quality of the triceps with the females will help appeal to a special set of exercises that combines cardio and strength steps. The fact that triceps shoulders have one negative feature: it is this region tend to gain body fat. The more fat accumulates in the area of the triceps, the more loose and flabby hands look.
And in the gym and at home to get rid of loose hands and start fat loss will help the barbell and dumbbells.
- Flexion-extension dumbbell from behind the head in a standing position.
This exercise very effectively works the triceps, and along the subscapularis muscle and the back of the Delta. For performance it is better to use a projectile weighing less than 3 kg, but gradually women were allowed to increase the weight up to 5-6 kg.
Stand up straight, feet shoulder-width position of the pelvis. Take one dumbbell and move it behind your head with bent arms so that the projectile was between the shoulder blades. On the inhale, follow the straightening your arms upward, lifting the dumbbell from behind the head. Softservices at the peak voltage for a few seconds and take the original position on the exhale. Do 3-4 sets of 12-14 repetitions.
- Breeding hands with dumbbells in the slope.
Stand up straight, hands with dumbbells place front on folded hands. Lean forward 30-40 degrees. Inhale arms out with dumbbells in different directions until the tension in the zone of the blades. On the exhale, sweep the arms back. Perform 3-4 sets of 12-14 reps. This physical exercise effective effect on the triceps, and bring the middle and rear Delta and subscapularis muscles.
- Lunges with weight forward.
The fitness workout can be performed with a barbell on the biceps and dumbbells. The main benefit of this physical activity that are developing hands along with feet, and the acceleration pulse leads to rapid fat loss.
Stand up straight, hands with dumbbells up towards your biceps. When using the post the ball should be placed on the shoulders wide grip. On the exhale, step one foot forward while making the ascent of the projectile up at arm’s length. On the exhale, you should return to the starting position. Then repeat the movement with the other leg. Take 3-4 times for 8-10 repetitions. For women when performing this movement is recommended to use the fretboard without weight or with weight not exceeding 8 kg dumbbells 5 kg each.
Complex body weight
Female complexes of physical activity for its own weight will always be available for execution and no less effective than the load with the additional inventory. Run them both at home in the gym or outdoors.
Best female load to improve the silhouette of the hands and strengthen the muscles:
- the base of vis on the crossbar;
- basic pushups;
- push-UPS on low supports (benches, tables);
- push UPS from a wall;
- pulling up to half-sitting position on the Swedish side;
- plank on forearms;
- side plank;
- move the strap from side to side;
- push-UPS with a narrow formulation of the hands;
- reverse push-UPS.
Simplified program of exercises for hands
Novice athletes for the first of fitness training you should choose low-intensity complex with 4-5 loads, so that the body adapt gradually. For this approach the following training exercises for arms:
- bending of hands with dumbbells in a standing pose (2-3 sets of 10 times);
- the flexion-extension arms with a dumbbell because of the head (2-3 sets of 8-10 times);
- reverse pushups (2-3 sets / 8-10 times);
- breeding hands with dumbbells in the slope (2-3 sets of 10 times);
- lunges with the weights on hand (2-3 sets of 8 times).
The duration of the power set of exercises is selected depending on General physical preparation of women her age and presence of health limitations. The optimal mode for the beginners 3 times a week for 30-35 minutes of the class.
After performing physical exercise for the hands is recommended to hold the hitch with the stretching of the muscles to successfully complete the training. The first positive results of regular training can be seen already after 2-3 weeks: arm muscles will become more toned, lost laxity and increase strength endurance.
Uses photographs Shutterstock