A little that cares about these muscles for two reasons: - First - that these muscles are strengthened every movement you do and use your arm back exercises, for example, it is one of the best exercises that strengthen the muscles of the arms when holding the dumbbell in your hand. Second - some forget some of these muscles and do not give them importance

The importance of the muscles of the cranks and dances: -

- The muscles of the cranks and dances of muscles that provide you with the effort and the effort and fatigue in strengthening the muscles of your body other such as:

- Shoulder - Chest - Back - Bay.

As it increases a high percentage of your strength to help you perform the exercises.

- Exercise mind, for example pull up: - The muscles of the legs and dances in raising your body in large proportion next to the muscles of Bay and back.

Exercises strengthen the muscles of the arms and legs: -

Exercises without weights:

1 - extend your fingers and catch another time to make a full grip with the palm of your palm full hand and continued to repeat it until the length of 1.5 - 1.5 minutes and you will inevitably feel the impact of these movements on the muscles of your chest.

- Make 3 rounds.

2 - bend the palm of your hand towards the muscles of the ground to make a full grip and grabbed that situation to extend half a minute twice.

3 - extended your fingers and elbow and elbow joint to extend half a minute twice.

Sit with your hands on your thighs and then make 3 rounds with 20 repetitions of 5, 7.5 or 10 kg in the form of Hammer or Shakosh.

5 - straight rectal exercise isolated wrist straight curls: -

Same as the previous session, but adjust the position of your hand to keep the palm of your hand up and make 3 groups with 20 Takra

Reverse wrist curls: -

This exercise strengthens the tensile muscles or muscles that hold your palm and make it tight.

Make 3 groups as far as you can and max 20 repetitions.

Pulling the fingers:

This exercise is important to strengthen the fingers and improve the hardness of the hands.

Do the exercise 3 groups with maximum repetition and maximum 20 repetitions.

Thank you and peace be upon you and God's mercy and blessings.