Each girl dreams of an ideal figure with a flat stomach and elastic buttocks, but does not always recall the importance of tightened slender hands in giving a sculpted silhouette. It is not necessary to use the services of a fitness trainer - if you do not have free time and financial limitations, you can train at home.

Exercises for hands without dumbbells for women and girls are represented by different options and difficulty levels. Such training exercises the muscles of the hands, which are clearly visible on the surface (triceps, biceps, brachialis), and also involve deep-lying muscles. With regular active sessions in combination with proper nutrition, you can see the first noticeable changes quite quickly, in 2-3 weeks.

The training complex for hands at home should be performed regularly and you should approach each exercise responsibly. Strength exercises should be performed no more than three times a week. If the emphasis is on stretching the muscles of the hands, then it is allowed to practice them every day. Excessive strain on the muscles of the hands, especially those physically unprepared, can cause painful sensations that will not allow continuing further studies and cause considerable discomfort. Increase the load should be gradual, and the exercises should move from simple to more complex.

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#1. Push-ups

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Credit: BetterMe

#2. Tricep Extencion

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Credit: BetterMe

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#3. T raises

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Credit: BetterMe

#4. Assisted pull-ups

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Credit: BetterMe

#5. Wide Grip Bicep Curls

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Credit: BetterMe

#6. Bicep Curls

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Credit: BetterMe

#7. Tricep Dip

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Credit: BetterMe

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