Perfect hands for the New Year

Novem­ber 27, 2017, 14:16

You raise your hand — and the flab­by tri­ceps imme­di­ate­ly betrays itself? Do our set of exer­cis­es!

hand dumbbell exercises


You want a per­fect fig­ure, but there is no time for train­ing. Do not lie to your­self! To make beau­ti­ful hands and get rid of flab­bi­ness and sag­ging, you only need 5 min­utes a day. But in order for your arms to be toned and beau­ti­ful, your work­outs should be as diverse as pos­si­ble. Include in them push-ups from the floor (they per­fect­ly work out all the mus­cles of the hands!) And exer­cis­es with dumb­bells. The weight of dumb­bells can be min­i­mal: 1–3 kg is enough. Train­ing mode — 2–3 sets of 15–20 rep­e­ti­tions. It is enough to give these exer­cis­es at least 10–20 min­utes 3 times a week and in a few months you will appre­ci­ate the result.

arm muscle exercises


Hand spread

Tar­get: strength­en the mus­cles of the arms, chest and shoul­ders

Lie on your back, raise your arms in front of you so that the dumb­bells are at the lev­el of the low­er chest. But by no means high­er! Oth­er­wise, the load will be more dis­trib­uted to the mus­cles of the shoul­ders. As you inhale, take the dumb­bells to the side, low­er­ing your elbows just below the body. As you exhale, bring your hands togeth­er.

Repeat the exer­cise 15 times.

arm muscle exercises


Extension of arms with dumbbells

Tar­get: active­ly work out the tri­ceps

Get down on your right knee, left foot in front. Tilt your body for­ward so that your stom­ach touch­es your thigh. Take your right arm, bent at the elbow, back, fix it in this posi­tion. As you exhale, straight­en your arm at the elbow joint, bend it as you inhale.

Repeat the exer­cise 15 times. Change your hand.

triceps lift


Dumbbell press

Tar­get: work out shoul­der mus­cles

Sit on the floor, spread your arms to the sides and bend at the elbows at an angle of 900 (keep your arms par­al­lel to the floor). As you exhale, raise your arms with dumb­bells above your head, while try­ing to keep your back straight and not raise your shoul­ders up. Tight­en your abdom­i­nal mus­cles. On an inhale, return to the start­ing posi­tion.

Repeat the exer­cise 15 more times.

triceps exercises



Tar­get: effec­tive­ly strength­en all arm mus­cles

Start­ing posi­tion, as in the pho­to. Put your hands slight­ly wider than your shoul­ders at chest lev­el (the angle at the shoul­der joint is about 800). As you inhale, go down so that your arms bent at the elbows form an angle of 900. As you exhale, return to the start­ing posi­tion.

Repeat 15 times.


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The opin­ion of the edi­tors may not coin­cide with the opin­ion of the author of the arti­cle.

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