Importance of proportions in the development of the muscles of the hands
Last reviewed: 23.04.2024
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Your hands will look like blocks if you do not train a long head - the upper part of your biceps and the inner part of the triceps. If you develop these important muscles, which are often forgotten, you will receive relief hands and improve your muscle proportions.
At the end of the exercise program on the upper body, perform 2-3 sets of 12-15 reps each. Your shoulder blades should be laid back and down to stabilize the shoulder joints, lifting the weights should take one second, make a 2-second pause, then lower them in 2-3 seconds.
- Thrust rope in standing position
Become your back to the block. Take the cable on the low block (if possible, one at a time in each hand) and take your hand about 5 cm from the body - so that your hand is 10 degrees perpendicular to the floor. Lift the hilt to the shoulder. Fix for 2 seconds, then slowly lower your hand.
Extensions for triceps lying on fitball
Take dumbbells and lay your belly on the fitball, your arms are bent at an angle of 90 degrees. Do not move your elbows and shoulder part of your arms, straighten your arms behind you. Fix for 2 seconds, then slowly return to the starting position.
Hand bending and dumbbell press
Standing position, take dumbbells from below (palms look forward) and hold them at the level of the hips. Without leaning your shoulders forward, take your hands a little back. Bring dumbbells to your shoulders, then turn your hands, dumbbells above your head, in the top position, your palms should look forward. Stop for 2 seconds, then go back to the starting position.
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