Exercises for beginners to strengthen and tone your hands.
In truth, there is really no such thing as "toning". By this it would be more correct to mean greater clarity of the muscles. Although the answer is multifaceted — it includes more precise macronutrient intake and the type of strength training you do — you can achieve the desired result with simple but strategic planning. Although lifting weights is one of the surest ways to build lean muscle mass, do not forget about the strength of exercises with your own weight.What you will need: a pair of three-kilogram dumbbells
How it works: Perform each of the following upper body exercises for the allotted number of repetitions.
Circular movements
Goals: Shoulders, back, Triceps, biceps
1. Stand up, feet shoulder-width apart, arms extended to the sides at shoulder level.
2. Lowering your shoulders, make 20 small circular movements with your hands completely backwards.
3. Change the direction; make 20 circles of the hand forward.
Shoulder press
Goals: Shoulders, triceps
1. Stand up, feet shoulder-width apart, with dumbbells in each hand.
2. Bend your arms at the elbows, bringing your hands to your shoulders, palms forward.
3. Lift the dumbbells directly over your head and do a bench press, shoulders down; lower the weight back onto your shoulders.
Pulling back on the triceps
Target: Triceps
1. Stand up, feet shoulder-width apart, knees slightly bent, dumbbells in each hand, straight arms lowered by the sides, palms facing back.
2. Raise your straight arms back about 15 cm from yourself, then return your arms to the starting position.
Do 20 reps.
V position above the head
Goals: Shoulders, triceps
1. Stand up, feet shoulder-width apart, dumbbells in each hand, arms stretched over your head in the shape of the letter V, palms turned to the sides.
2. Slowly bend your elbows to your hips, palms facing the body.
3. Return back to the V position.
Lateral triceps lift
Target: Triceps
1. Stand up, feet shoulder-width apart, dumbbells in each hand, right elbow bent, palm facing shoulder.
2. Straighten your arm away from the body (sideways), along the shoulder
3. Raise your hand a couple of centimeters. Return to the starting position.
Do 20 reps; switch hands and repeat.
