As The Girl Hand Pump | Sports And Fitness



Sports And Fitness

As the girl hand pump

Elastic, beautiful and moderately inflated woman's body has a special attraction, mesmerizing views of men. So girls dream to look your best, to feel much more confident. To pump up your hands, use your own weight and dumbbells.

As the girl hand pump

You will need:

- dumbbells; - Bench.

Instruction how to pump up the girl hands

Step 1:

Dips oriented muscles located the back side of the shoulder. To perform this exercise, take a classical position: place your hands shoulder width apart on the floor, straighten your legs, put a foot on your toes. The back and legs should form a single straight line. Lower the torso up until the chest almost touches the floor, and then force the muscles return to the starting position. Do three sets of ten. During the exercise, try to keep your abs tight and your back straight. If you are heavier than the classic push-ups, reduce the load resting on his knees, not on foot.

Step 2:

A great exercise for the triceps - failures. For his exercise you need a bench, sit on it and place the palms shoulder-width apart, fingers grasp the bottom of the bench and put his feet in front of him. Gently pull your buttocks forward in front of the bench and lower yourself down by bending your elbows back. When the shoulders are parallel to the floor will go back to its original position torque arm muscles. Repeat the exercise ten times in three sets.

Step 3:

Pick up a dumbbell for two to three kilograms and stand with your feet shoulder-width apart. Slightly tilt your body forward and put your hands back to shoulders are parallel to the floor, and the forearm have been slightly lowered down. From this position, lift the dumbbells at the expense of the extensor muscles of hands and linger at the highest point for a couple of seconds. Then lower the dumbbells and repeat ten or twelve times. During the exercise, keep your elbows close to the body.

Step 4:

Alternating Curls with dumbbells is directed to the front of the shoulder muscles. Stand up straight, with your feet shoulder-width apart, holding a dumbbell in their hands. Lift the dumbbell slowly left, while further squeeze biceps at the top of your palm should be turned to the chest. Slowly lower the left arm and at the same time raise the right. Continue to alternate lifting arms until you have ten to fifteen repetitions. During the exercise, keep your elbows firmly against the body.