Many women consider their hands to be their problem area. The reason for this may be genetics. But often in the gym, this part of the body is given the least attention, while the main emphasis is on the buttocks and back of the thigh. However, I would recommend that you include regular training in your back, chest and shoulder muscles. After all, when the back stands out and the shoulders have a rounded appearance, the waist visually seems narrower. A well-developed upper chest and décolleté area has an aesthetic look in T-shirts, summer dresses and swimsuits.
For tight arms and a beautiful back, I recommend focusing on simple basic exercises (which involve large muscle groups that require more energy).
Swings of dumbbells through the sides
Starting position: legs shoulder-width apart, back straight, shoulders slightly tilted forward, arms slightly bent at the elbows).
From the thigh through the sides lift the dumbbells no higher than 110 degrees. Number of repetitions 10-15 times, 3-4 approaches.
Dumbbell bench press while sitting
Starting position: sit up straight, back bent, shoulders raised, shoulders straight, dumbbells at shoulder level.
Push the dumbbells up, slightly bringing them together at the top. Number of repetitions 10-15 times, 3-4 approaches.
Pull the barbell to the chin
With the strength of the shoulders lift the elbows up, spreading them to the sides. Stretch the barbell to chest level or slightly above. Keep the fingerboard as close as possible to the body. We try to keep the elbows above the forearms. At the upper point, we contract the muscles, making a small point at the top of the amplitude. Slowly lower the bar down. Number of repetitions 10-15 times, 3-4 approaches.
Dumbbell press at an angle of 45 degrees
Starting position: sitting on a bench, maintaining the natural deflection of the lower back, shoulders raised.
We push out dumbbells, reducing them in the top point of amplitude. The elbows are slightly directed inwards. We lower dumbbells as much as possible under control, we push out a little faster. Number of repetitions 12-15 times, 3 approaches.
An alternative to this exercise may be squeezing from the steppe from the knees. Perform 12-15 times, 3 approaches.
Vertical thrust in the block simulator
Starting position: sit down, clamp your feet under the cushion of fixation, take the neck of the block simulator with a medium grip on top. We do not stoop and do not round our shoulders.
Leaning back slightly, we pull the block to the chest, raising the shoulders. Try not to stretch your arms completely. Perform fixation at the lowest point of the amplitude. Number of repetitions 10-12 times, 3-4 approaches.
Bending arms with a barbell while standing
Starting position: legs shoulder-width apart, back straight, take the barbell with the back grip.
Secure the bar. On the exhale, lift the barbell up to chest level, bending your arms at the elbows. Slowly return to the starting position, controlling the barbell and stretching your biceps at the lower point. Number of repetitions 12-15 times, 3 approaches.
Often a person tries very hard to train in the gym, performs many complexes on the back and shoulders, and the quality of the hands still does not improve. In this case, I recommend connecting cardio – exercises that focus on increasing heart rate and burning more calories.
Make it your routine: download the app to your phone and keep track of your daily steps. This will be a great addition to jogging and cycling.
Remember that the main magic happens in your kitchen.
Therefore, when building beautiful hands, it is important to eat a proper and balanced diet: include in your diet plenty of protein, fiber (so that these protein products are absorbed) and the right fats (especially vegetable fats and fish).