A stunning 30 minute hand workout for girls in the gym

Do this girls workout routine in gym once a week or when you have little time. Muscle Your hands will be strong, embossed and sexy!

On the Internet you will find many hand exercises for women and ways to train biceps and triceps for girls. In most of which young perky girls raise 1.3 kg a hundred times dumbbells while dancing rumba, jumping or just posing. And if you need to work out the problem area or just make your shoulders more attractive, then dance complexes you don’t will do.

This hand training for girls in the gym will take only half an hour, but will help to achieve muscle tone and beauty. This complex must be performed with high intensity – 10 each reps per set with a short rest interval, one superset and one dropset for muscle relief. After you complete this set of 6 exercises, your hands will burn, and heart pounding

• 30-minute girls hand training program
  • Exercise Tips
  • Lifting barbell for biceps while standing
  • Biceps Lifting Dumbbell
  • Extending arms with dumbbells from behind the head
  • Triceps push ups
  • Hammer flexion of arms for biceps in the lower block
  • Triceps extension with rope

30-minute girls hand training program

1. Standing barbell upright (with EZ bar) 3 sets, 10 times
2. Lifting Dumbbell Biceps 3 sets, 10 times (do one arm at a time. B hold the dumbbell parallel to the floor with your opposite hand)
3. Superset (perform 2 exercises per set) French bench press dumbbell for triceps standing 3 sets, 10 time Bench press 3 sets, 10 times (keep your feet on the floor if it’s hard)
4. Hammer biceps exercise using a rope 3 sets, 10 times
5. Extension of arms to triceps in a block using a rope 3 sets, 10 times (double drop-set: Perform 10 times. Without break, reduce the weight on the simulator and do another 10 times)

Exercise Tips

Lifting barbell for biceps while standing

The goal of this exercise is to focus on the biceps, therefore keep your elbows tight on your sides to avoid using chest or shoulder muscles. Always only biceps should be loaded.

Biceps Lifting Dumbbell

Even the slightest change in this classic exercise will surprise your hands. Holding in one hand will increase the time in tension, as you resist weight even with a relaxed arm. WITH each time, you will want to lower the hand that holds weight in a static position. Instead of giving up try to keep your “idle” hand straight at an angle of 90 degrees.

Extending arms with dumbbells from behind the head

This is one of the best triceps exercises. To obtain maximum benefit, press your elbows inward and strain triceps at the top of the amplitude. Use your enclosure in time of each approach.

Triceps push ups

Keep your hands near your hips on a bench to avoid additional pressure on the shoulders. Your feet may be on floor or on another bench.

Hammer flexion of arms for biceps in the lower block

In all the hand exercises you did in this workout, you used supinated (wrists turned up) grip. Use neutral grip in the same. Your hands should be perpendicular to your body and face to each other. Changing the grip allows you to focus on the same muscles, but from different angles.

Triceps extension with rope

Finish this drop set training. Do 10 reps reduce the number of pancakes in the simulator, without a break, do more 10 reps Reduce weight again and immediately do another 10 times. This is the last exercise of the workout, so don’t stop and finish confidently, even if it seems to you that you have veins wet cement is flowing, and his hands will now fall off.

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