Hands and shoulders are an important element of any woman's figure. Of course, they should harmonize with the whole body - have a rounded shape without excess fat deposits. Often we have to wear clothes that bare our shoulders, but not so often we give them due attention. Because of this, they can become weak, lose their elasticity, and accumulate fat. Sometimes we are afraid to train these parts of the body to avoid their increase, but still want our arms and shoulders to be beautiful and slender.
But to increase muscle mass of the shoulders, years of hard training with special diets are necessary, and it is important to note that it is much more difficult for women to achieve a muscular physique than for men, such is the structure of the female body. Therefore, one can hardly expect a significant increase in muscle volume. Nevertheless, beautifully delineated shoulders can well emphasize your attractiveness. Therefore, we will drop all doubts and get down to business.
Basically, for the beauty of our hands, the deltoid muscle responds, also the biceps (double-headed muscle) and triceps (the three-headed muscle) play an important role, therefore, when choosing the exercises, we need to monitor that all the above-mentioned muscle groups are involved.
Exercises for the hands.
There are two types of exercises for beautiful hands - with a weighting and without. As a weighting agent, we will use not weights, and not bars, but light dumbbells for fitness. Dumbbells should also not be too light, the working weight should be chosen so that the last 2-3 repetitions in the exercise were given with difficulty. While a large weight of dumbbells can disrupt the technique of performing exercises. It is also important to remember that the weight of dumbbells can increase with increasing strength, this will give the muscles an additional stimulus.
Before you start doing exercises, you must always warm up. The shoulder joint is the most fragile in our body, therefore it is necessary to warm it up properly. If this is neglected, then you can get injured, and all classes will go wrong.
Warm up. Carrying out circular movements with your hands, try to warm up the shoulder joint. Keep your hands straight. In the same way, it is necessary to stretch the elbow joint. There is also an alternative warm-up option - a few minutes of energetic dancing to your favorite music. This will prepare the body well for the exercises plus it will be optimistic for the whole day.
Exercise 1. This is one of the easiest and affordable exercises that you can perform anywhere and with any feeling. Stand upright, put your feet together, stomach and buttocks pull. The body stretches upward, the shoulders are lowered, the arms are stretched to the sides at shoulder level. Brushes should be raised, as if you want to move the walls apart. In this position, make 8 hands forward, and 8 - back. Amplitude of the circle try to make as large as possible, without lifting your shoulders.
Next, bending your wrists, lower your hands, imagine that now you are pushing the walls with your knuckles. Feel how to stretch the muscles along the entire length of the arms. In this position, make 8 circles forward and 8 - back with the maximum amplitude.
Exercise 2. Push-ups - one of the most effective exercises for the hands, chest and back. There are several options for push-ups. You can choose any that you like, or do it all in turn.
1) Stand with your socks on the floor and place your hands on the width of your shoulders. On inhalation slowly lower the body as low as possible to the floor, bending arms in the elbows. On exhalation - straighten your hands. If the classic version of push-ups is given hard - try a simplified version, leaning on your knees and palms. Do the exercise 10-15 times.
2) Squat back to the chair, hands on the seat. Press up from the chair, lowering the pelvis down. Do a couple of sets of 3-5 repetitions.
3) Stand facing the wall at a distance of 1 step. When pushing away from the wall, keep the body straight and make sure that the heels do not come off the floor. Hands in the final position should be pressed against the body. Carry out a couple of approaches 3-5 times.
Exercise 3. Exercises with dumbbells. Different presses with dumbbells help to work out well the separate groups of muscles and to achieve the hands of the beautiful.
1) Stand upright, feet shoulder-width apart. Take in the hands of dumbbells and bend them in the elbows so that the dumbbells are at the shoulders. On inhalation, straighten your arms up, on exhalation - return to the starting position (to the shoulders). The thorax should be raised, and the scapula - lowered. At the top, you can pause. This is an exercise for training the front and middle beam deltas.
2) Stand upright, hands along the body, knees and elbows slightly bent, palms facing the body. Slowly raise your hands through the sides up until they are in a horizontal position, while keeping your arms at the elbows slightly bent. At the top, take a short pause and slowly lower your hands to the starting position. This is an exercise for training the average delta beam.
3) Bend the knees and tilt the body forward so that it with the hips is 90 degrees. The back is almost parallel to the floor. The shoulders are lowered, and the chin is slightly raised. Dumbbells under the chest, elbows slightly bent. Straining and holding the shoulder blades, spread your arms to the sides, forming a horizontal line. Then take a short pause and slowly lower your hands. Exercise studies the back beam of deltas.
4) Sit on a chair, take dumbbells in your hands, pull your shoulders along the trunk. Alternately, bend your arms at the elbow, pulling dumbbells to your shoulder. This exercise works well on the biceps.
5) Stand up, spread your legs slightly, with one hand, rest in the hip, in the second take a dumbbell and pull it up. Bend your arm at the elbow, lowering your head at an angle of 90 degrees. Make several approaches with one hand, then repeat the same with the second. This exercise develops the triceps.
6) Sit on a chair and take dumbbells in both hands. Bend your arms at the elbows so that the hands hang down. Perform flexion-extension of the brushes. Do a few repetitions with the palms up, then down. This exercise very effectively works on the muscles of the forearm.
Regularly perform these exercises for beautiful hands, and in a few weeks you will be able to surprise others with an elegant form of hands and beautiful shoulders.