The dream of every athlete! Or 3 exercises for "the construction of" Big and Strong hands!

Every athlete strives to become the owner of a beautiful, strong, big and raised his hands. Of course, the volume and the main muscle mass of the hands is achieved by the fact how well you have worked your triceps and biceps. But the latter pay too much attention, and often forget about the first. But we are moving to success, so now we will revise our training, adding 3 simple exercises that will help us to build a very large and beautiful hands. This complex can be performed in the end of any core workout.

So, it is necessary to activate muscle fibers. Weight take a large, but one in which you will be able to perform exercise 6-7 times.

"The volume and the main muscle mass of the hands is achieved by the fact how well you have worked your triceps and biceps."

1. And we begin our set with bench in the supine position, use a narrow grip:
Approach or "trendy" Set: 4 (but can be 3);
The number of reps per set: 7, 7, 7, max (How much I can squeeze out at least once, but to do so)
Rest between repetitions: it is recommended 1 minute, but can and 60 seconds)));

Technique:
INHALE, very slowly drop the neck to the middle of his chest. In my head believe. Exhale and do the lifting rod thus straining our triceps, or at least try to feel its tension. At the top fixate, again talking to himself. So 7 reps.

2. Continue. We are tired and stunned from the previous exercise, but we are driven by a dream, and dreams of the "Big" hands. So the next exercise "Extension arms on a flat bench" or "French press" use a barbell or Dumbbells.

Number of sets: 4;
Reps: give to the max (it's okay if each of the following approach is less than the previous);
Rest time between sets: 15 seconds;

Technique:

So, choose a comfortable shell, again a kettlebell or barbell. Lie on bench, raise the dumbbells (a Barbell). At the top, the shell should be "Above the chest", then bend the elbows and lower the dumbbells behind your head, consider the "Time" and return arms to starting position, then fixate. Weight needed such that you could do in the first set 12 times.

The dream of every athlete!

3.Continue treny. Hands shaking, eyes twitching. But each time we get better. Finally, the final exercise of this complex - "In the upper block extension for triceps" and use the rope handle. This is considered the best exercise for pumping the triceps. But we are not we, if we do everything by the book.
We will do 100 repetitions in total, with no matter how many repetitions.

Approaches: at least 1, at least 100 ;
Repeat: 100 times (total);
The break between sets: As feel ready - continue;

Technique.

Be straight, slightly bend forward. Hands, or rather their upper part from shoulder to elbow, pressed against his body. And, you should make a perpendicular line between the floor and the hands. Next, our look at the forearm exerciser, hand holding the handle (rope) and look (hand) on each other. Straining our triceps and pull the handle down to touch them with our hips. Our hands in the end is completely straight and become perpendicular to our floor. Remember, it's important!!! The part of the hand which was close to the body during exercise needs to be fixed. The exercise is performed by moving only our forearms on the exhale.