Start with a short warm-up. Rotate wrists two or three minutes, then do exercise "scissors" - alternately lift up his hands over his head, then repeatedly bend your elbows and spread them apart.
The basic set of exercises
Take a dumbbell weighing 1 or 1, 5 kilos each. Raise your arms to the sides to shoulder level. Do this at a slow pace. At the highest point of pause for a few seconds, and also slowly lower hands down. Repeat the exercise 12 times. This exercise contributes to a beautiful line of the shoulders.
Take dumbbells and lower your arms down along your body, palms facing outward. Start doing the slow bending arms at the elbows. Try to bend the most diligently. Do 12 times. This exercise is aimed at the biceps.
Take dumbbells, stand up straight and lean slightly forward. Hands bend at the elbows and some take them back. In slow motion, smooth hands with dumbbells back. If you follow the correct exercise, you will feel the tension in the back of the forearm. Repeat 12 times. This exercise is designed to work through the triceps - the most "difficult" part of the arms, besides triceps loses elasticity and shape faster than other muscles. Treat exercise carefully and how to work through this problem area.
Take a dumbbell, lift the right arm over your head and bend at the elbow. Then, from this position 12 times straighten the arm. Do the same thing with his left hand. This exercise is also aimed at triceps.
From a prone position lean on hands and start doing push-ups. Do the exercise at a slow pace, and the lowest point of pause for a few seconds. Push-ups will not only strengthen the hand, but pulled chest muscle. Do two sets of 16 push-ups.
Bracing
Lift up your right hand, fold it at the elbow, then let down his back. Left hand gently push the right elbow and hold this tension for five seconds. Change your hand.
Take a chair with a back, sit straight, pull the arms back behind his chair. Hold hands, tilt the body forward as far as possible and stay in this position for 10-15 seconds.
These exercises are good for women. Train two to three times a week and your hands will be beautiful and fit.