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Down with Long Sleeves - The Most Effective Hand Exercises

Fat deposits in the arms, along with weakened muscles, make many women choose clothes with long sleeves Anabolic Steroids Online in UK. However, why hide excess fat if there are excellent exercises for the muscles of the hands that will help to simultaneously remove fat and make muscle tissue on the hands much stronger and more enduring?

To achieve results faster and keep them longer, we recommend that you do not forget about the timely intake of water in the right quantities and the correction of the diet Buy Steroids at a low price in USA. Thanks to such changes, you can accelerate the process of burning fat and prevent its intensive accumulation in the area of ??the hands.

Arm exercises - forget about long sleeves

Fat on the hands is deposited mainly around the triceps - the muscles located in the shoulder of the hands Anabolic Steroids for Sale. It is due to the lack of regular exercise that these muscles weaken, which exacerbates the problem of fat deposits Buy Steroids Online in USA. To give your hands a beautiful shape, restore muscle tone and strengthen your arms, you do not have to sign up for a gym. We offer you a convenient alternative - exercises for the muscles of the hands that you can perform at home. You just need to acquire dumbbells and learn how to perform 10 simple, but very effective exercises.

Exercise 1 - Reverse push-ups: working on triceps (10-15 repetitions)

? hands spread apart shoulder width, rest in a stable chair or bench;
? in front of the seat there should be a priest, and bent legs (at the width of the hips) - rest against the floor;
? straighten your arms slightly, leaving them bent at the elbows in order to lessen the load on the elbow joints and more on the triceps;
keeping your back near the selected support, slowly lower the body until the bend of the arms reaches an angle of 90 degrees;
? without stopping, slowly push your hands away from the seat to return to the IP.

https://mtdata.ru/u30/photoB22D/20015140514-0/original.jpg#20015140514

Exercise 2 - Lifting the biceps: working with the biceps and shoulders (3 sets of 10-15 reps for each arm)

? feet wide hips;
? dumbbells in both hands, palms looking outward;
? bend your left hand to slowly raise weight to the shoulder;
? count 5 seconds and slowly straighten your hand to the starting position;
repeat with the other hand.

https://mtdata.ru/u30/photo5966/20122849118-0/original.jpg#20122849118

Exercise 3 - Push-ups: working with triceps and deltoid muscles (10-15 repetitions)

? lie on the floor;
? put your hands about shoulder width apart;
? stand on your toes;
? slowly raise the body, resting on your hands, without blocking your elbows;
? when your face is about 5 cm from the floor, slowly rise;
? if it’s difficult for you, you can perform a simplified version - rely not on your toes, but on your knees.

https://mtdata.ru/u22/photo6146/20792067665-0/original.jpg#20792067665

Exercise 4 - Straightening the hands: working with triceps (3 sets of 8-10 repetitions)

? take dumbbells in both hands and stand on the floor, holding your feet together;
? tilt the body forward in the hips and bend your arms at an angle of 90 degrees;
? straighten both hands with the weight behind you, while the palms should look at each other;
? return to the IP.

https://mtdata.ru/u16/photoC612/20238213363-0/original.jpg#20238213363

Exercise 5 - Planck: shoulders, chest, and core work (2 reps)

? stand with your knees and forearms resting on the floor;
? straighten your legs so that they are slightly apart from each other;
? make sure that the body is even and the butt does not bulge;
? Pull the stomach in and stand as long as possible in this position (preferably from 20 seconds to 1 minute).

https://mtdata.ru/u22/photoD4AD/20568994816-0/original.jpg#20568994816

Exercise 6 - Triceps Press: and again work with triceps (2-3 sets of 10-15 repetitions)

? stand on the mat (feet wide hips);
? hold one dumbbell with both hands behind your head, bending your arms at the elbows;
? lift the weight towards the ceiling, straightening your arms behind your head
? lower your hands and in sp.

https://mtdata.ru/u16/photo74A2/20461286212-0/original.jpg#20461286212

Exercise 7 - Raising the arms to the sides: working with the deltoid muscles (2 sets of 10-15 repetitions per arm)

feet shoulder width apart;
? hands are lowered on the sides;
? in each hand a dumbbell, palms look inward;
? inhale and slowly move your hand to a position parallel to the floor;
? keep your elbows slightly bent;
? palm should look at the floor;
? exhale and slowly lower your hand into place;
? repeat on the other hand.

https://mtdata.ru/u30/photo1007/20130504759-0/original.jpg#20130504759

Exercise 8 - Bench press: working with shoulders (3 sets of 10-15 reps)

? stand straight;
? align your legs with your hips;
? take dumbbells in each hand (palms look outward);
? lift the weight to the shoulders;
? Straining the muscles of the core, straighten your arms above your head;
? slowly lower your arms to your shoulders.

https://mtdata.ru/u22/photoA575/20907431910-0/original.jpg#20907431910

Exercise 9 - Draft in a slope: working with biceps and triceps (10-15 repetitions)

feet shoulder width apart;
? bend your knees;
? bend the body forward, starting from the hips;
? the back is straight;
? arms are straight, located under the shoulders;
bend your elbows so that they look back, while raising your hands on the sides at chest level and bringing the shoulder blades to each other;
? slowly lower your weight while controlling movements and feel the tension in your triceps.

https://mtdata.ru/u30/photoC155/20684359061-0/original.jpg#20684359061

Exercise 10 - French bench press: working with triceps (2-3 sets of 10-15 reps)

? holding dumbbells in both hands, lie on your back and bend your knees;
? slowly raise your hands above your chest, keeping them straight, but not blocking at the elbows;
? slowly lower both hands to the head, bending them at the elbows at an angle of 90 degrees;
? return your hands to the IP.

https://mtdata.ru/u30/photo06FA/20353577608-0/original.jpg#20353577608

We are convinced that to maintain the beauty of hands at any age, a prerequisite is working with muscles and proper nutrition Order Steroids Online. Exercises for the muscles of the hands described in this article, provided that they are performed regularly, will help you get rid of fat in this problem area and adjust the shape of the hands.

Tags: working with, your hands, your arms, both hands, 10-15 repetitions, bend your