4 ways to pump hands without barbells, dumbbells and exercise machines
Well not everyone turns to go to the gym and to buy dumbbells with barbells. There are different reasons: some religion does not allow, someone’s mother, someone money, and someone the size of living space. But to be strong and healthy, and with beautiful muscular arms all want. Even in the winter. But there is a way to make your hands strong, like Jackie Chan, and no machines, dumbbells and impulsive Masturbation. It is sufficient to find chairs or any nice and have a protruding stick on the street and… No, still have to explain in more detail.
For thousands of years it is known that push-UPS are a great, proven way to undermine hands and turn them into corrugated mountain covered with skin meat, even without resorting to weights and dumbbells. But even this effective exercise can be difficult, no wonder there are so many different types of push-UPS. For example, is a classic for armwrestlers this exercise. All you need is to place the hands at shoulder width and wider than shoulder width and put your palms in front of chest, shifting the whole emphasis almost one point. At the same time during push-UPS, try not to dilute elbows to the sides, to press them to the body.
The essence of the exercise is that the main burden will fall on the triceps and not the chest and shoulders. And remember, the closer your palms are to each other, the more difficult the exercise. Don’t forget to keep balance in this position much more difficult. Although for these purposes there is another upgrade — when you fall, leans to one side, then try to rise from this position and go to another. Of course, do not fall, do not need to roll on the floor, you should try to do it as carefully as possible.
The best exercise on the parallel bars
Good old beams. Specifically, this exercise does triceps a work of art and well pumping of the shoulder girdle.
All you need to get my arms around the handrail, stand on straight arms in a hanging position to begin to bend your elbows, returning to the starting position. Try that hands were not in front of you, and a little opened ago. Then the triceps will Express you huge gratitude for this contribution to its development.
In fact, if the bars was not close, and go to the gym lazy and expensive, you may wish to replace them with two stable chairs, or something sustainable and with a large gap.
Remember: the more you bend the elbows and lower down — the greater the load. If you’re with sports on «you» and whispers, and a serious load for your untrained calf seems penalty, you can just stand on straight arms, or if the boards allow you to draw your legs in. Let resting on the floor, it’s not scary.
Pull-UPS for help
When it comes to building major biceps, there is nothing better than regular pull-UPS. At the same time not only his hands, frighten, because pull-UPS are straining quite a large percentage of the body, but the greatest burden is still on the biceps.
Here you can use any pullups any grip. Do not have to reach up, and from the breast, and not necessarily on the bar. Might as well get gymnastic rings or grab hold of any bar that hangs down at knee level, to plant the feet, bending your elbows to pull up to his mighty chest. Of course, you need to create over it, and under it, otherwise it will turn into a push-up.
Want to move up a notch?
The secret of many exercises is that they can always be improved and adapted to your physical level. If any of these exercises seems too easy, try to do them slowly, almost in slow mo, so that the muscles are strained even more. For example, during the spin cycle try to up and down for 3-5 seconds to complicate the work myself and triceps, and at the same time to obtain a greater return from training. And as a reward — relief hand and compliments the environment.