Exercises for tight and firm hands

5 Best Exercises for tight and firm hands

Tight and firm hands are the dream of many girls. In this material you will find several effective exercises that will help transform. You will be able to wear sleeveless clothes with more confidence, and your body will say thanks!

Hands, especially their upper part, often become the same problem area, for which you need an eye and an eye.  Even in terribly skinny women, the skin could begin to sag and soft thanks to weak muscles that require regular coaching If you do not know where to start the path to strong and slender hands, then this article will help you figure it out. By the way, some exercises can be performed not only in the gym, but also at home. There would be a desire and motivation to move towards your goal!

Workout for arm muscles in the gym with a load on the shoulders and back.

Exercise for tight hands

Comprehensive training involves the study of all muscle groups of the shoulder girdle and back. The fact is that the structure of the human body is designed in such a way that almost all exercises involve not only one particular muscle, but also nearby ones. By training biceps and triceps, you can get not only a beautiful relief of the hands themselves, but also tighten your chest, visually correct your posture, improve the condition of the neck and shoulder girdle.

The advantages of training for the hands are many, the most basic of them:

  • The relief of the hands visually stands out.
  • The layer of fat on the hands decreases, they become thinner and thinner.
  • Posture is leveled.
  • The general condition of the body improves, endurance increases.
  • Breasts are tightened.
  • Removed "rollers" in the armpits.
  • Increases skin firmness and elasticity.
  • Pain in the cervical spine and back disappears.

The hand training program includes exercises for the back and shoulders, some of which can be performed without additional weights or use the minimum weight for beginners. The main advantage of this set of exercises is that almost all movements are quite simple and do not require certain skills or training. And yes, you don’t need to be afraid of the hardware at all: dumbbells and barbell are safe for girls.

Arm training for tight hands

Training program for arms, back and shoulders in the gym for girls: rules for implementation 

  • Arm training should begin with a joint warm-up: turning the neck and head to the sides, tilting, sipping, rubbing the forearms. The warm-up time is 5-10 minutes.
  • Cardio - 5-10 minutes before the start of strength training. A treadmill, a bicycle, a jump rope, an ellipse are in almost every gym.
  • Before starting strength exercises, warm up with a little weight. You should not take a 50 kg bar if you can hardly lift 30. Start with a small weight and only after proceeding to the load with which you plan to continue working. Between sets, pause for 60-90 seconds so as not to overstrain your muscles.
  • To lose weight in the arms, do 3 weight training per week and 2 cardio for 30-60 minutes each or half an hour circular. For weight loss, do 5 sets of 6-12 repetitions for each exercise.
  • To build muscle, exercise 3 times a week at two-day intervals. Emphasis on weight training with extra weight.
  • To tone and maintain shape, exercise 3 times a week, focusing on strength, at the end of training, add cardio for 10-20 minutes. Perform exercises in 3 sets of 12 reps.

Standing Dumbbell Breeding
  • Stand straight, feet shoulder width apart.
  • Spread outstretched arms with their dumbbells to the sides.
  • Raise your arms with dumbbells to shoulder level, slightly bending your elbows.

Bench press

Bench press exercise

  • Lie on the bench for bench press feet to the floor.
  • Take the bar with a direct grip.
  • Lower the bar to the chest and squeeze back, lingering at the top point.

Dumbbell Lunges

Dumbell lunge exercise

  • Take dumbbells, keep your arms outstretched.
  • Lunge with your knee forward.
  • Alternate the leg you lunge on.
  • For heavy loads, raise your arms with dumbbells over your head.

Push ups

  • Turn your back to the sports bench, put your hands up, straighten your knees.
  • Do the back push-up so that the shoulders are parallel to the floor line, but not lower.
  • Return to the starting point and repeat the exercise several times.

Tilt thrust

  • Put your left hand and left knee on the sports bench.
  • Straighten your back, bring your shoulder blades, but lower your shoulders and arm with weights (use dumbbells or bottles of water if you do at home).
  • Pull the weights to the belt, linger for 30 seconds and lower it down.
  • Do not raise your hand above and do not spread your shoulder blades.

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