Confused bitsesy and triceps for women is normal. These two words describe the relief of the upper arm - and that's enough. But in our upper extremities muscles is not two. Even part from the elbow to the wrist can be pumped. The names of all these terrible muscle there in the picture, and, apparently, do not completely throw out of my head anatomy.
Working muscles of the hands of women is no less important than men. The more so because most of the exercises are attached to the work of the muscles of the chest (which we constantly are baked) and back (beautiful posture will allow finally get to your favorite blouse with open back).
Girls past centuries had to hide for long-sleeved dresses, even the most refined form of the hand, and only the twentieth century convinced everyone do not hesitate.
Portrait of Mary Stuart
Of modern girls real role model serve as the hands of stars such as Ashley Greene, Katie Holmes, Cameron Diaz, Courtney Cox, Heather Morris, Janet Jackson, Jennifer Aniston, Madonna, Sarah Jessica Parker and others.
Jessica Biel
Eva Mendes
Madonna
Kelly Ripa
Ashley Greene
Bethany Frankel
Blake Lovely
Cameron Diaz
Courteney Cox
Demi Moore
Gisele Bundchen
Heather Morris
Janet Jackson
Jennifer Aniston
Katie Holmes
Sarah Jessica Parker
But the real sensation of recent years have been the hands of the First Lady of America.
In the style of Michelle Obama echoes of secular images of Jacqueline Kennedy. As well as Jacqueline, wife of the current president of America prefers sleeveless dresses, but to wear them, is to do with his hands.
And Michelle Obama have nothing to reproach.
Make the same hands - the best of inflated and beautifully rounded - you can use complex uprazheny which recommends coach Michelle Obama. The program is a two-pronged approach, including both stretching exercises and cardio. Performing it 3 times a week (it takes only 15 minutes), you can make stronger hands and shoulders cut.
It is recommended to use the dumbbell weight of 1, 5 and 2, 5 kg. Perform all the steps you need to double without a break between exercises.
1. Warm-up
The first set of stretching exercises includes elements of yoga, including posture "dog" (see. Video 1). He is well warm up the body and prepare for major loads.
2. Dumbbell №1
In the first complex with a dumbbell exercises recommended by 8-12 times (see. Video 2). Abdominal muscles to be constantly tense. The complex is working fine shoulders.
3. Dumbbell №2
A set of exercises for the muscles of the front of the arm (cm. Video 3). In turn worked out each hand separately, and then both together. It is recommended that 8-12 times in each set.
4. Work on the triceps
Exercises with a chair (see. Video 4). Using your body weight is well worked out triceps. In this exercise, you also need to keep your abdominal muscles tense. It is recommended to start with a 6 times and try to increase the number of repetitions to 15.
5. Crossing the legs
Perform drill 15 times with each leg as shown in the video (see. Video 5). If it is difficult to do it on his outstretched legs, you can drill down on one knee.
6. Push-ups
Push-ups (see. 6 videos). Start with 5 and bring the exercise to 25 repetitions.
Through regular training after a while you will be able to compare your hand with your hands one of the stars and be the winner.