Over the years, our hands lose their shape, become less fit and attractive. We start wearing long sleeves to hide the imperfections of our arms. Aren’t there other ways? Of course have. After all, hands, like any other part of the body, can be put in order by performing physical exercises.
There are many exercises aimed at losing weight on the arms. And also to make your arms fit and beautiful.

All hand exercises are divided into 3 types:
1) For all the muscles of the arm (they are best done for a warm-up)
2) For the front muscles of the arm – biceps.
3) For the back muscles of the arm – triceps.
To perform exercises for biceps, we need weights: dumbbells of 2-3 kg. or bottles filled with water.
Classes with dumbbells will help you quickly not only get rid of excess volume, but also strengthen your muscles and joints.

Tips:
1) Warm up. Warm up your muscles before you start exercising. These can be: rotation of the arms in different directions, jumping rope, fighting with an invisible opponent, etc.
2) Exercise no more than three times a week, as the body needs time to recover.
3) To achieve more effective results, training with weights should last from 30 to 45 minutes.

Basic exercises for biceps:
1) Starting position – standing, legs apart shoulder width apart, arms with dumbbells lowered. On the inhale, we bend one arm, raising it to the shoulder, and on the exhale we unbend the arms. You can perform the exercise with both hands at the same time or in turn. We do 2 sets of 20 times for each hand.
biceps exercise with dumbbells

2) Exercise is performed while standing. Hands with dumbbells are raised above the head, elbows are slightly bent and look to the sides. While inhaling, we lower our arms, spreading them to the sides, leaving our elbows slightly bent. Then we lift them to the starting point. We perform the exercise 15-20 times.
3) Performed on a bench (you can use a ball). We sit down on our knees near the ball, while resting on it with our elbows. In the hands of a dumbbell. Exhaling, lower the dumbbells to the lower position, inhaling, raise them to their original position. We do 3 sets of 10 times.
Performing exercises for biceps with dumbbells (it is desirable to perform exercises for triceps in parallel), you will quickly put your hands in order. Feel free to bare your hands and do not be shy.
Remember, beautiful hands are an important component of beauty. your body. It is impossible to look beautiful with a toned belly, slender legs, elastic buttocks and ugly hands. Fortunately, all this is so easy to fix!