28/12/2021
4 exercises for strong hands
Do you need to strengthen your shoulder muscles? We know how to achieve this. Practice according to our program and increase your muscle volume with each workout!
It doesn't matter if you want to strengthen your muscles or increase their volume. It is important that as a result of training, your muscles will look great and simplify your daily life… For example, it will become much easier for you to carry bags with a bunch of purchases!
So, here is a training program to strengthen the shoulder muscles. Have a good workout!
Exercise 1: Flexing the barbell on the biceps
Goal: Biceps development
Take a standing position, slightly spreading your socks to the sides, feet shoulder width apart. Take the barbell, without bending your arms at the elbows, and place it at hip level. Palms should be directed upwards. Gently lift the barbell, bending your arms at the elbows (elbows should touch the torso). Slowly lower the barbell and return to the starting position (without extending your arms completely). Repeat.
Breathing: When the barbell is at the bottom, take a deep breath and lift it while exhaling.
Safety recommendations: Remember that when you lift the barbell, your elbows should be placed opposite your torso, keep your arms parallel with your forearms throughout the exercise, and your back as straight as possible.
Repetitions: 3 sets of 12-15 repetitions with breaks of 30-40 seconds.
Exercise 2: French Bench press
Goal: strengthening triceps
Lie down on the bench, grab the barbell with both hands (like the handle of a hammer) and straighten your arms above your head. Gently lower the barbell to your forehead, keeping your head as low as possible. At the same time, the elbows should be directed directly to the ceiling – they should not move, only the forearms move. Lower your arms without straightening them completely so that the triceps remain tense. This will prevent injury. Repeat.
Breathing: exhale when lifting the barbell. Inhale when you lower it.
Safety recommendations: Keep your torso straight without bending your feet, and tighten your abs muscles with each repetition. Keep an eye on the barbell when you lower it so as not to hurt your neck.
Repetitions: 3 sets of 12-15 repetitions with breaks of 30 seconds.
Exercise 3: Bench Push-ups
Purpose: to strengthen the chest and triceps muscles
Lean your hands on the floor, placing them shoulder-width apart. The fingers should be positioned freely and pointing upwards. The feet must be brought together by placing them on a bench. The head is in line with the body. Lower your torso to the floor, bending your arms at the elbows, then return to the starting position, straightening your arms. Repeat.
Breathing: inhale as you lower your torso. Exhale when you finish lifting the trunk.
Safety recommendations: Keep the torso straight, straining the abdominal muscles throughout the exercise. Fix the elbows, watch the movement: lower the trunk slowly and do not allow the muscles of the elbows to tighten.
Repetitions: 3 sets of 12 -15 repetitions with breaks of 30 seconds.
Exercise 4: Reverse push-ups, or triceps push-ups
Goal: strengthening triceps
Sit on the bench, rest your palms on the width of your shoulders. Move your feet forward without bending (the hips should be under the shoulders). The further away your feet are from the bench, the greater the muscle tension. Slowly lower your hips to the floor, bending your elbows, and then push off the floor with your hands to take the starting position.
Breathing: Inhale as you lower your torso down. Exhale when you return to the starting position.
Safety recommendations: do not bend your arms completely, keep your back straight, tighten your abdominal muscles, while your shoulders should remain relaxed.
Repetitions: 3 sets of 12-15 repetitions with breaks of 30 seconds.
