Before you begin to exercise, good warm up all muscle groups. This will save you from possible injury and stretch marks. Take a few sit-ups, trunk twists, swings his arms.
The most important exercise for training hands - it pushups. While it is running, make sure that your back does not bend. To start put your hands shoulder-width apart, but as the muscles begin to put his hands closer to each other, and the elbows pressed against the body.
In order to train your biceps, you will need dumbbells. To get started, choose a weight that can easily pick up at least 10 times. Stand up straight, put his feet shoulder-width apart. Start alternately bent arm at the elbow, raising and lowering the dumbbells. Do not make any sudden movements too, as otherwise there may be muscle strain.
The most effective exercise for the back muscles is considered pulling up on the bar. Construct a horizontal bar in the yard or place a stable bar somewhere in the apartment. Grasp the bar with his hands and try to raise the body so that your chest is at the level of the palms. By the way, this exercise trains not only back, but also the muscles of the arms.
During the exercises come in handy rubber expander. Sit on the floor and place your feet against the wall. Pre-attach one end of the rubber band so that it was at the level of your head. Grab hold of the other end of the expander and start to fall on the floor, against the resistance. Make sure that your back during the exercise was smooth. Lie on the floor and hold for a few seconds in this position. Now you can slowly rise. During the exercise, you should feel how tense the muscles of the back.