To bring the muscles of the hands into tone, it is not necessary to go to the gym. There are several effective and fairly simple exercises that require only 15 minutes And you don't have to go to the gym. For classes you will need a weighting agent. It can be dumbbells or a bottle filled with water. Part of the exercises is performed using a fitball.
Tight and elastic triceps for every girl is an opportunity to wear open sleeveless dresses, demonstrating to others her good athletic shape and beautiful body. Exercises that strengthen the muscles of the hands not only allow you to restore tone, but also contribute to the normalization of metabolism.
You need to do the exercises three times a week. If, along with the exercises, you also revise your own, then the training will allow you to get rid of excess weight.
Take the starting position as shown in picture A. Lying on your side, put your legs together and bend your knees a little. The left hand is on the right shoulder, the right palm is on the floor.
Perform the exercise in accordance with figure B. Transferring the emphasis to the right arm, straighten it while lifting the torso. Do 12 reps on each side.
The starting position is as in Figure A and similar to the usual ones, only the hands are not at the same level with the shoulders, but closer to each other, the legs lie on the fitball.
Slowly bend your elbows so that a right angle is formed, as illustrated in picture B. Take the starting position. Do at least 12 repetitions.
Take a starting position as in Figure A. You can lie on a fitball or use a bench. Hold dumbbells or other weights in your arms bent at the elbows.
Slowly straighten your arms as shown in image B. Then return to the original position by lowering your arms. Do 12 reps in a row.
Stand up straight and relax your knees, but do not bend them. Raise your arms up and bend at the elbows so that they are on the same level with the ears. Hold dumbbells in your hands. The position should be similar to figure A.
Straighten your arms while pushing the dumbbells up. The triceps should be tense, and the arms should be straight in the final position (image B). Return to starting position. Do the exercise 12 times.
To take the starting position, put the left palm and left knee on the bench. The right hand, which holds the dumbbell, is held parallel to the body, bent at a right angle (Figure A).
The arm is slowly straightened, held in the extreme position (image B), and then returned to its original position. The exercise is repeated for each side at least 12 times.
It is performed without the use of any sports equipment. To take the starting position (image A), they lie on the floor, hands are placed so that they are at shoulder level.
Lower your body so that your elbows are at your sides and parallel to your torso (Figure B). Both the buttocks and the press should be as tense as possible. After lowering, take the starting position. You need to do at least 12 repetitions.
CrossFit at home
