Bending of hands with dumbbells is, perhaps, the most effective exercise that can only be performed in order to pump the biceps. Do you think this is only necessary for bodybuilders? By no means! Flabby, soft hands do not go to anyone, and besides, they are terribly obtained in photographs, because when pressed to the body they slightly flatten out and appear wider. This will never happen if you develop the muscles of the hands and keep them in tone.
Bending of hands with dumbbells: we will dispel fears
Many girls are afraid of all sorts of burdens, thinking that they will immediately acquire large muscles, like those frightening bodybuilders from posters in the gym. These fears are absolutely unfounded: by training the muscles of the hands, you only make them more fit and beautiful, but you will not add to them. Bodybuilders that specifically build muscle mass, not only do they spend long hours in the gym, they also eat in a special way, and most often use special chemical additives for such a result. It's unlikely that your training schedule is similar to something similar, so do not be afraid to practice!
Variants of bending of hands with dumbbells
Now there are so many varieties of exercises with dumbbells, which will help to give your hands a beautiful view. Especially popular are the following types:
- Bending of hands with dumbbells while sitting. This basic exercise is good because it does not load the lower back, and you can take any weight based on your goals: for burning fat you need light weight and a large number of repetitions, to build muscle mass and give a beautiful shape - slowly and with great weight. The most effective is the alternate bending of hands with dumbbells. Sit down on the bench, press your back to the back, pick up on the dumbbell, legs firmly rest on the floor. Perform alternate lifting: when one arm is half raised, the other half must be lowered. Do three sets of 10 repetitions. Bending hands with standing dumbbells is a completely similar exercise, but it loads the lumbar spine, why it is less preferable than the same exercise from sitting.
- Concentrated hand flexion. This exercise also trains the biceps. Sit on the edge of the bench, you will clearly rest on your feet on the floor, and take dumbbells in your hands. Preliminarily resting the elbow of the hand, which you are training at the moment, just above the knee in the inner surface of the thigh, perform bending. That hand, which is not currently engaged, should be free to lie on the hip. Exercise is carried out at a slow pace, so that the strength of the jerk, and the muscles, does not act. After you complete the approach (10-12 repetitions), you can move to the other hand.
- Hammer bending. Stand up straight, shoulders spread out, legs shoulder-width apart. Take a pair of dumbbells in the lowered hands, the palms of which should be facing the body. Raise one of the dumbbells to the shoulder, bending the arm at the elbow, while not changing the position of the wrist (it should not rotate or tilt). Having reached the top point, lower your hand (slowly, not
dropping it). Repeat for the other hand. Do 3 sets of 10 repetitions. - Bending of hands on the block. To perform the exercise, fix the D-handles to each of the cables. Take the grip grip from below, pointing your palms up. Stand between the legs of the machine in the middle (as an option, you can sit down). Take a deep breath and hold your breath. As you exhale, stretch your arms and pull the arms to your head, bending your elbows. When the palms are exactly above the middle of the bicep, stay for a couple of seconds, maximally straining the muscles. After that, take a deep breath and return to the starting position.
During the exercises, make sure that your back is perfectly even, your shoulders are straightened, and your legs and body are fixed in one position and do not move.