Training hands - not just for men. Every lady should pay attention to training this group of muscles, if only because girls wear t-shirts and sleeveless dresses.

Do not be afraid to train your hands, for women they will not become huge. On the contrary, the hands will become taut and muscular tone.

The muscles of the hands are represented by several groups - in forearms, shoulders and shoulder-straps.

The forearm muscle is pretty much. They are responsible for the extension and bending of the brush, as well as for its rotation.

The muscles of the shoulder are represented mainly by the biceps (front) and triceps (behind). They help us to bend and unbend our arms in the elbows.

The muscles of the foreleg are deltoid muscles. In general, they are responsible for the ups and downs of the hands.

Very simple exercises for slimming your arms and shoulders without dumbbells help to solve many of the problems of the figure, and even adjust its proportions. Daily on the fragile shoulders of a modern woman such huge amount of cares about the house, relatives, own work falls, that late at night, willy-nilly you do not feel your body from fatigue. So why not allocate a bit of time every day to training fast-growing limbs? Performing effective exercises for hands at home in just a short time you can give your body lightness and charge it with energy.

Try to challenge yourself and to perform these exercises for 30 days. A 30-day arm fitness challenge will allow you to improve your upper body shape significantly.

READ MORE: 7 exercises you should do to get flat abs

#1. Two Armed Bent Over Row

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#2. Lateral Raises

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READ MORE: 17-minute workouts to get a flat tummy you can do at home

#3. Pullover

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Credit: BetterMe

#4. Dumbbell Flyes

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Credit: BetterMe

#5. Triceps Kickbacks

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#6. Push Ups

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#7. Forearm Plank To Push Up

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#8. Plank

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READ MORE: 10 simple moves which will help you flatten stomach

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