Exercises for the hands, the effect of which will be visible in a month!

Regardless of what others say, when it's summer and it's getting hot in the street, you better be ready to show your muscles to the world. By the summer they should be pumped up, attractive and seductive, so that everyone around you looks at you and envied you. However, if the upper part of your body does not look the most attractive, you should not despair, since your breasts, back, shoulders, biceps and triceps react very quickly to the strain that you put them. Therefore, if you properly take the case, you can if not turn into a mountain of muscle mass, then at least give your upper half of the body an attractive appearance. The bottom line is that if you want to type in shape in a short time, you should understand that this is more than possible, but not when you are dealing with a tiny weight or do not pay attention to the correct execution of exercises or to a literate Their selection. Not everyone knows exactly what to do in order to achieve an ideal result, so you should get acquainted with the advice of a professional physiotherapist, which will allow you to quickly achieve pleasant changes. First, you need to concentrate on complex exercises that target several muscle groups at the same time, which will allow you to begin to achieve results faster. Secondly, you need to choose a couple of exercises that are aimed at specific muscles, about which many forget that your training and, accordingly, your development were full. Well, in the third place, lift the weight that makes you tense. It's time to say goodbye to the tiny pink dumbbells once and for all.

Push ups

To aim at the muscles of the chest, shoulders, triceps and the press, without using any additional tools, you definitely should do basic push-ups. It is best to do three or four approaches, each of which will contain as many pushups as physically can withstand your body, with every repetition you need to do slowly, without hurrying up. Try to lower your body to the ground for two or three accounts, then go up to the starting position for one or two accounts respectively. If you follow these instructions, then one approach of ten push-ups will take you about 30 seconds. During this time, you can very well work on the muscles of the hands and other parts of the body. Remember that you need to closely monitor how exactly you are doing this exercise. Your hands should be directly under your shoulders, but at the same time be slightly wider than the width of your shoulders. Your body should always be a straight line, your press should always be strained, and you can not stop controlling your movements for a second.

Exercise with dumbbells at a slope

Everywhere there is a debate on what exercises with dumbbells and barbells are better: those that are made at an inclination, or those that are made in a level horizontal position. However, there is no point in arguing, because both approaches are effective, and each of them has its own goals, but in both cases you can work well on the muscles of the chest, shoulders and triceps. But if you want to achieve results faster, then it's better to choose an inclined exercise, as they have a greater effect on the anterior deltoid muscle, while reducing the load on the joints of the shoulders, which are often injured. Well, if you choose a dumbbell, not a barbell, you can simultaneously work on both halves of the body at once, correcting any potential imbalance in the development of muscles. To achieve the greatest success, set the bench at an angle of 15 to 30 degrees, select a weight that you can freely control for at least eight repetitions, and then do three to four sets at a slow pace.

Pull-ups

What push-ups do for the front of your body, pull-ups are done for the back. They affect all the key muscles of your back, your shoulders, biceps and the muscles of the press. Even if you can not do any pull-ups initially, you can start with simpler options, for example, pulling up on a low crossbar, pulling up from a jump and so on, since all these exercises are aimed at the same muscles that will allow you to strengthen them And prepare for real pull-ups.

Raising dumbbells

If your body has not yet become perfect after all the pull-ups and push-ups, lifting dumbbells will help you to properly strain a large number of muscle groups. Moreover, this exercise is the ideal way to develop the muscles of the back. However, in this case, the secret is to do the exercises correctly, because most people do it wrong.

Raising dumbbells while sitting

This exercise is great for working on all parts of the deltoid muscle. Sit on a bench or chair, take each hand on a dumbbell. Raise and bend your hands so that your palms look forward. Inhale, and with an exhalation raise your hands above your head, bending them at the elbow. Hold at the highest level, count to three and return your hands to their original position.

Raising the trunk next to the bench

In order to work on triceps, shoulders and a press, this exercise, which involves only the mass of its own body, fits perfectly. Although this exercise is not recommended for people with sore wrists, as they have too much stress.

Exercises with dumbbells for biceps

If you really want to show everyone your muscles, you definitely should include separate biceps exercises in your training list. And the best way to do this is to use the basic dumbbell lifts that use your biceps at the maximum level.

Dilution of hands with dumbbells

The posterior head of the deltoid muscle is a site that many people forget, so you should add one more exercise to your list, aimed at strengthening it. However, remember that this site is usually weaker than the rest, so you should use lighter dumbbells. Be in the pose of a skier and begin to raise hands with dumbbells to the limit, and then take them back together.

Competent schedule

If you want to see changes in your form and strength within a month, you should seriously approach planning your program. You should allocate 30 to 45 minutes for exercises aimed at developing the muscles of the hands, and do this three times a week on days that do not follow each other. On the same days that you do not allocate for exercises for the hands and upper body, you should practice lower body exercises, as well as exercises aimed at improving your overall condition. Although good strength training of the hands will allow you to advance well in the development of specific muscle groups in the upper part of your body, only a well-designed complex training aimed at the whole body will allow you to achieve maximum results. Also, you should not forget about the importance of proper nutrition. Concentrate on drinking more water, eating fresh vegetables and fruits, and consuming high-quality proteins and carbohydrates. Qualitative and correct "fuel" for the body contributes to the development of strong and beautiful muscles, which you can then be proud of.