All can be divided into several complexes exercises - Study of the biceps, triceps, pectorals, back and shoulder muscles. Warm-up should include swings his arms up and down, from side to side.
Train your biceps, bending your elbows, elbows should be pressed to the sides. Raise arms to shoulder level, the presence of dumbbells to increase the load. Secure the position of the body - the back and the body should not move. Perform multiple sets of 10-12 exercises in each.
Good study of the triceps can be obtained by raising the drooping hands behind his head, bending at the elbows. Dumbbells can be two - one in each hand, or one which keeps both hands. The number of approaches you can gradually increase the number of reps - 10-15.
To train biceps and forming the shape of the back of the forearm effective exercises with a chair - push-ups on the contrary. Need to get back to a chair and sit down, resting his hands on the seat. Simultaneously bending your elbows and knees, descend and return to the starting position.
Shoulder and back muscles can be trained by any set of exercises for the trunk - push-ups, raising and lowering the arms, pan and tilt. It is important to give your muscles the necessary load at which begins to form relief and hands acquire shape.
Beginners can make concessions in the form of simplification of some exercises - push-ups from the position of the knees on the floor, shallow slopes, fewer repetitions.
Strengthen the arm muscles will help a gradual increase intensity without increasing the tempo. Keep the usual pace at which the heart and blood vessels do not experience congestion. Fix posture - to perform push-ups in several stages, adjusting the level of the load, attach each position for a few seconds. Engage every day and your hands will look beautiful and fit.