1. classical exercises for hands, which also has a positive impact on the volume and height of the chest are push-ups. Female version of this challenging exercises - push-ups from the knees. Thus, the body above the knee must be stretched in a straight string, including the neckline, eyes looking ahead.
There are three options for push-ups. The first option: put your hands wider than shoulder width and bend them at the elbow, trying to breastfeed to the floor. In this case, the elbows should not go beyond the level of the hands, forming a right angle at full flexion.
The second option: put your hands shoulder-width apart, hands point the inside to the fingers "looked" at each other. And the third option is the most difficult, it is aimed at training the most important muscles for beauty hands - triceps. Place the brush narrower than shoulder width parallel to each other. Elbow flexion does not occur in the side and back. It is important to stretch the breast to the floor, elbows at the bottom tightly pressed against the body. The body is all the same a straight line, otherwise you can hurt your back.
If you allow sports training, you can go to the Wrestling feet or even with a small platform. But keep in mind: the option exercise makes muscles grow.
2. Exercises with dumbbells. Optional compete in weight lifting, used to form the woman is better to make more approaches with an average weighting than less with more. Enough to start 1 kg weight can be increased further to 2-2, 5 kg each hand.
Stand with your feet shoulder width apart, back straight, legs slightly bent at the knees. Dumbbells in his outstretched hands along the body, palms facing outward. Lift the dumbbells by bending your elbows to shoulder level and lower to full extension, keep your elbows close to body. Do not swing, try to work the muscles, not the whole body, namely the biceps hands.
3. The same starting position, elbows slightly bent. Dumbbells in the hands lift the strict side, aiming upward elbow rather than a brush. Complicated version - add a slope to the level of the body parallel to the floor, but do not bend at the waist.
4. Two additional exercises for the triceps: French press and push-ups from the chair. French press can be performed in a standing position, and in the supine position. Hands with dumbbells, store behind his head, elbows lock. Alternately or simultaneously lower the dumbbells and lift only works arm below the elbow.
5. Push-chair: Sit on a chair, hold your hands behind your chair and lift the edges diagonally forward. Lower yourself by working hands down, but not below the level of the chair and climb up, fully straighten his arms and making a short pause.
Exercises are performed in several approaches in different combinations. As a rule, at the beginning of classes is 8 reps 3 times for a short rest. Depending on the desired result the number of repeats and their intensity increases. Overweight people are not recommended to be wrung out, because heavy weight gives extra strain on the back. In this case, it is advisable to replace the push to work with a weighted gymnastic stick.
6. To do this, lie down on the floor and push your lower back to the floor, take the stick with both hands wide grip. Lower stick to the chest and straighten arms. Mid-stick should be at the center of the chest, arms when bent at a right angle. With the help of a stick, you can also perform a French press from a prone position, but it gives more stress on the joints of hands, so be careful.
Standard of female beauty varies from generation to generation. It was once thought that a woman's hand must be complete and white, then came into vogue slim waist, and then - tan, etc. Modern women prefer to be strong, it helps them to cope with life's many troubles and feel helpless.
The greatest effect of exercise can be achieved if they make every day at the same time, for example, in the morning. In two weeks you will notice the difference of sets and repetitions can be gradually increased, but not overestimate their own strength.