The most simple and useful exercise for loading the muscles of the hands and chest, which

The most simple and useful exercise for loading the muscles of the hands and chest, which is very important for women. To do this, stand against the wall at a distance of 1 m. Place your hands on the wall and bend, spreading your elbows to the sides. It is necessary to make 3 approaches 15-20 times. Compression of the palms. Sit in the lotus position, place your hands in front of your chest and start squeezing them. Make a start 50-100 times. Do this exercise every time there is an opportunity, at least 50 times. You can use an expander. In a straight hand, squeeze the expander for 2-4 minutes, then change your hand. If the exercise is difficult, you can start by squeezing the brush, applying a little effort. Exercise with dumbbells for triceps. Stand up smoothly, you can slightly bend your knees, pick up dumbbells and turn them over so that your hands look down. Now in this position, bend your arms in the elbows. Do 2 approaches 10-15 times. Exercise with dumbbells on the biceps. Stand up straight, dumbbells in the hands (palms up), hands at the seams. Start bending your arms at the elbows. Pretty soon you will feel the tension in the muscles. 2 approaches 10-15 times will be enough. 

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