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Do you exercise regularly and your arms still don't look the way you want them to? Or maybe you just want to lose weight in this zone? Hand exercises at home will help you change the situation for the better. If there are dumbbells at home - get it, if not - do not be sad.

As a rule, such a problem occurs with age, and can overtake both women and men. Therefore, if you are embarrassed to wear a T-shirt or short sleeve dress, then this article is for you. I will try to talk about the reasons for the appearance of excess deposits on the hands and give a set of exercises for gaining attractive hands.

Excess body fat, sagging and flabby skin on the hands are symptoms that half of the population of our planet faces. After all, usually the muscles of the hands are not so often involved in our daily life.

The main reasons for this problem may be:

• overweight throughout the body;
• age over 20 years;
• reduction in metabolic rate;
• lack of physical activity.

Note that people who are actively involved in swimming, tennis, volleyball or rock climbing always have strong beautiful arms, without any hint of excess fat. And everyone else just needs regular exercises that will keep their hands in good condition.

The whole problem is that as soon as we reach the age of 20, our muscle tissue begins to decrease, and fatty tissue, on the contrary, increases. Just like bears that go into hibernation. The resulting calories are burned more slowly, because we walk or run less as in childhood.

About muscle training

It is strength exercises that will help you include the muscles of the hands in the work, and as a result, gain the desired relief, get rid of excess fat, or vice versa, from thinness.

The following muscles will receive a qualitative load:

But, of course, in addition to the main muscle groups, the back, chest and stomach will be indirectly involved.

Girls should not be afraid to find a masculine silhouette by exercising at home, because to gain muscle mass you need heavy weights and sports nutrition. But to give muscles a tone is just what a home workout can give, without visiting the gym.

Lose weight or swing

There are two options here, depending on what you want to get:

• If your goal is to reduce the arms in girth and lightly tighten the muscles, then you need to perform the exercises a large number of times (15-30) in one approach, but with a small weight (0.5-3 kg), the pace can be both slow and faster.
• If you want to pump up the muscles of the arms, then you will have to work with larger weights (4-6 kg), doing each exercise slowly for several repetitions, for example, 10 times in 3-4 sets. This option is already for advanced, a beginner should practice with light weights.

You can achieve the first results in 2 months, but some will have to work out for six months to get toned and strong arms. It depends on age, metabolism, nutrition and other characteristics of the human body.

To make the training as effective as possible, I suggest using the following recommendations from experts:

1. You need to do 40-45 minutes, but not more than 1 hour.
2. For 2 hours before and after exercise, it is advisable not to eat anything.
3. During classes, it is better to drink plain water in small sips every 10 minutes.
4. You need to train every other day, but at least 2 times a week.
5. Before the exercises, a mandatory warm-up follows in the form of rotations with the hands, elbows in a circle, raising the arms, tilting the body, you can run on or in place.
6. After training, be sure to stretch so as not to clog the muscles. Massage or bathing is also helpful. Such activities will save you from unpleasant consequences.
7. Since the main load goes to the shoulder joint, in order to avoid injuries, it is better for beginners to work out all the exercises without using sports equipment, only after that they can begin to perform with weights.
8. Beginners should use small weights of 0.5 kg, these can be dumbbells, if there are none, then water or sand bottles, thick books can also be replaced with an elastic band or a tubular expander. You can also work with the butterfly simulator.
9. The maximum number of repetitions and approaches in an advanced exercise should not exceed 15 repetitions in 3 sets.

Best Hand Exercises

You can include a wide variety of exercises in your training complex, and in fact there are a lot of them. Here I will give exercises both with the use of special equipment, than I wrote above to replace it, and without it. But first, here's what.

Wrists, hands and fingers

To make the training more successful and productive, it is necessary to train the fingers, wrists and hands. Their study will help increase the strength of the hands, and therefore all exercises will be easier, and the quality of performance will be on top.

To do this, you will need an expander for brushes, it can be either in the form of a ring or a ball or ticks. Here, the main exercise will be squeezing and unclenching sports equipment as many times as you can. Just do not overdo it, otherwise your fine motor skills of your hands may be disturbed for several hours after class.

With dumbbells

Without inventory

Video on how to tighten muscles and make your arms more slender.

How to eat

If you decide to lose weight in your arms, then some exercises are not enough here. Proper nutrition should go hand in hand with any workout. To see at least some hint of relief, you must first get rid of excess fat. Under thick arms, the muscles will simply not be noticeable.

So, in order to start metabolism and increased calorie burning, you must adhere to the following rules:

• Never skip breakfast.
• There are small, but regular portions up to 4-6 times a day;
• Drink more fluids, preferably plain water up to 8 glasses per day;
• In the morning and during the day, drink green tea up to 3-4 cups;
• Refuse fast food and others;
• Reduce sweet, starchy and fried foods;
• Eat food in boiled, stewed and boiled form;
• Slow carbohydrates should prevail over fast ones;
• Eat protein: lean meats, any fish, eggs, milk, dairy products;
• Eat more fruits and vegetables, fiber.

Such a balanced diet will make you feel full and will not add extra pounds of fat to your weight. Also, do not forget about cardio loads, it can be a fitness workout or a banal climb to the floor on foot without an elevator, brisk walking down the street.

Contraindications to exercise

Doing arm exercises can negatively affect your health if you have:

1. hypertension;
2. asthma;
3. menstruation;
4. heart diseases;
5. pregnancy.

People with curvature of the spine and osteochondrosis should also be treated with caution. To protect yourself, it is better to consult a doctor.

That's all for me. Regular exercises will certainly give the result in the form of beautiful toned arms, which will not be ashamed to demonstrate to others. And most importantly, you will like yourself.

Good luck with your training! See you!

Reading time: 18 min

Every girl dreams of graceful thin hands without flabbiness and sagging. And in order to achieve this, it is not at all necessary to go to the gym; you can work on slender arms at home.

We offer you the top most effective exercises for the arms at home for women with dumbbells and no additional equipment that will help you lose weight in the upper body and tighten the muscles.

Hand exercise rules

All you need to train your arms at home are dumbbells. And some exercises do not even require dumbbells.

Before proceeding to the exercises, be sure to read the rules for doing the exercises for the hands, which are outlined below.

1. If you want to work over weight loss and fat burning on the arms without increasing muscle volume, then perform each exercise 15-25 repetitions with a small weight of dumbbells. If you want increase arm muscles and give them volume, then do the exercises 8-10 repetitions in 3-4 sets with the maximum possible weight (the last repetition in the approach should be at maximum effort).

2. If you are a beginner, then use dumbbell weights for arm exercises at home. 2-3 kg. If you are an experienced practitioner, then use the weight of the dumbbells. 4-6 kg with gradual weight gain. Instead of dumbbells, you can use plastic bottles filled with water or sand. Ideally, purchase collapsible dumbbells with weight adjustment.

3. As an alternative to dumbbells, you can use a tubular expander or elastic band. These are very compact options for home fitness equipment, so you can take them with you on a trip.

4. Hand exercises involve working on the following muscle groups: biceps(flexor) triceps(extensor), delta(shoulders). Also, during many exercises, the chest muscles, back muscles and abdominal muscles are indirectly involved.

5. Hand exercises with light dumbbells at home will not “pump up” the muscles and increase the volume of the arms, you can not worry about this. Multi-repetition exercises with light weights are designed specifically for weight loss and smartness.

6. Perform exercises slowly, trying to concentrate on the target muscles. Hand exercises should be performed not for speed, but for quality.

7. To pull up your arms at home, in addition to training, you need to monitor nutrition. Try not to abuse fast food, sweet and starchy foods, fried and refined foods.

8. You can train your hands with ready-made video workouts. YouTube now offers a large number of effective full body workouts.

9. If you want to complicate the exercises for the hands, then use the pulsating version of the execution. This will give a very high-quality muscle load even with a small weight of dumbbells. You can, for example, do 15 classic reps and 15 pulse reps.

Hand exercise plan at home:

• Perform each arm exercise for 15-20 repetitions, in 2 sets (if the exercise is static, then linger for 30-40 seconds).
• Before training, do not forget to warm up: Warm-up plan before training.
• Do not stretch your muscles after your workout: Post-Workout Stretch Plan.
• Repeat a set of exercises 1 time per week for 30-40 minutes or 2 times a week for 15-20 minutes.

This arm exercise plan will help you lose weight and tone your upper body while toning your muscles a little. For muscle growth and relief, work with large weights is necessary. But even at home, this is possible if you purchase more weight dumbbells.

20 hand exercises at home

Below are the most popular and effective hand exercises at home or in the gym. The exercises are suitable for both women and men. You will be able to work out all the main muscle groups of the arms: biceps, triceps, deltas.

2. Raises hands in front of you for shoulders

3. Raising the arms to the sides for the shoulders

5. Curl for biceps and shoulders

6. Breeding arms in an inclination for the arms and back

7. Raising the arms to the sides for the shoulders and chest

8. Dumbbell twists for triceps and shoulders

9. Bicep Curl

10. Bicep curl to the side

13. Triceps extension

14. Reverse push-ups for triceps

15. Static bar

16. Static elbow plank

19. Dumbbell pull-ups in the plank

Sagging skin on the hands of women is a problem that, according to experts, can be solved with simple exercises. In fact, to tighten the skin on the hands, in addition to exercise, it will be useful to give up bad habits and maintain a proper, healthy lifestyle.

Exercises for sagging arms for women should be performed taking into account the recommendations of trainers - this will make it possible to increase the effectiveness of classes.

The recovery process will not be quick, but strict adherence to the recommendations described in this article is guaranteed to help correct the current situation.

What should she be?

Like any other physical training, the implementation of a set of exercises for the hands, according to the rules, should begin with a warm-up. Experts recommend starting it with light exercises, and then gradually increase the load.

Also it is important to always take care of your breathing, because it affects the functioning of internal organs and the condition of bone tissues when performing exercises of the complex.

How to do it right?

At the beginning, a general warm-up is carried out. Its main task is to bring muscle masses into tone, to saturate them with a large amount of oxygen. Then, you should go to a special warm-up aimed at preparing for the complex, specifically, the selected muscle group.

Before starting classes, it is imperative to do a warm-up to warm up the muscles and ligaments - this is necessary to prevent injuries during training.

Such a warm-up involves performing simple movements, with a repetition of no more than 12 times. The main criterion in the selection of a warm-up complex is its compliance with the training that follows it.

When and how much?

The choice of the time of exercise is purely individual.

The most optimal period for classes is the interval between 16 and 17 hours., since it is during this time period in most people that the muscles become warmer and more elastic, and the tension is minimal, which makes it possible to increase the load as needed.

For some people, a morning workout is more convenient., since it is easier for her to choose the time, and doing exercises after sunrise, she already becomes a habit, which makes it easier for a person to tune in to physical activity.

The duration of the general warm-up varies depending on the individual abilities of the exercisers, but on average it lasts no more than 20 minutes. The transition from warm-up exercises to the main complex should be smooth. Therefore, you should not take a break between them, more than 5-7 minutes.

A simple warm-up includes the following:

• stretching the body with squats, tilts;
• swings, circular movements of the shoulder joints, alternate rotation of the shoulders back and forth;
• simple raises of arms and legs;
• High jump;
• walking in place, etc.

10 effective exercises against sagging skin on the hands

Exercises for sagging, flabby, hands for women are very diverse.

In the course of the research, it was found that the most effective, in such a situation, are various types of push-ups and power techniques using weighting agents, performed smoothly and without jerks, 2-3 sets of less than 8-12 times.

Breeding hands with dumbbells to the side, standing

This exercise is designed to train the deltoid muscles, which require accuracy due to their small size, to avoid injury.

With proper performance of this exercise, the middle bundle of deltoids should be involved., if there is tension in the front and, moreover, in the rear deltas, then there is a clear violation in the distribution of the load.

Starting the movement from the starting position (standing, arms lowered), the elbows rise upward and backward so that the arms are spread apart parallel to the floor. It is performed with a second delay at the highest point.

The exercise is similar to the previous one, but the difference is that it is performed with a forward tilt. At the same time, the feet are fixed on the floor at shoulder distance, parallel to each other. The back remains straight, the shoulders are relaxed. The angle of inclination should be 45°.

If the lateral muscles of the arms are involved in the 1st exercise, then when lifting outstretched arms in an inclination, the rear deltoids work. This muscle group is not so much at risk of stretching, so you can load them more actively.

Breeding dumbbells in an incline is important to perform, observing the correct position, since, deviating from it, the meaning of the training is lost. For this reason, it is necessary to remember the typical mistakes of the exercise in question.

These errors include the following:

1. Elbows turned not up, but back which contributes to improper load distribution.
2. If the angle is too small, the middle, not the back muscles, which are the goal of this exercise, are working.
3. Incorrect weight of dumbbells or kettlebells. Sagging arms exercises for women involve a lot of weights, but if you overdo it with such a load, it will be difficult to lift dumbbells without bending the elbow joint, which is also a mistake.
4. The presence of straight upper limbs is unacceptable due to tension in other areas of muscle tissue when performing a movement.
5. Tension of the back muscles.
6. "Round back"- dangerous overload in the lumbar region.

In this exercise, the shoulder girdle area is actively worked out.

In the starting position, the legs are slightly bent, shoulder-width apart. Alternately moving the arms up and down gives a less intense load than parallel lifts., therefore, are more suitable for beginners and for women who want to tighten sagging skin of the hands and pump up muscles with the help of exercises.

When exercising, you should monitor your breathing: inhale up, exhale down. Movements are made only with the hands, all other parts of the body are statically fixed, the stomach and buttocks are tightened.

This exercise is considered basic, because it involves many different muscles in the work:

1. Large pectoral muscles.
2. Biceps.
3. Triceps.
4. Deltoid muscles.
5. Body muscles.

The desired effect is achieved due to the pressure on the hands solely of the person’s own weight, because this exercise is perfect for the female.

Having taken the emphasis lying, the hands are located on the sides at the width of the shoulders. The brushes are slightly turned outward. The body is straight, should not have any deflections. Push-ups should be performed slowly, with a delay in the lower position, leaving a small gap between the chest and the floor.

Reverse chair push-ups

The main focus of the exercise is work with the triceps muscle of the shoulder. In addition to it, triceps, upper chest are involved. This push-up is considered one of the best exercises for tightening sagging arms for women., because the main action is on the problem area.

When performing this exercise, you need to control the position of the body. To avoid injury, the chair must be securely fixed so that it does not move to the side.

It is performed from a position with a back emphasis on the bench with hands and half-bent legs resting on the floor. With all the tangible benefits, it should be borne in mind that if there are injuries or other problems with the shoulder girdle, the described exercise is contraindicated for execution.

Bench press

In addition to the pectoral muscles, the exercise involves the arms and shoulder girdle. Weighting agents can be used different (dumbbells, barbell, weights). The only point to be taken into account is that the weight must be a loose projectile.

Lying on the floor or on the simulator, arms bent at the elbows and spread apart on the sides, the arms rise perpendicularly upwards. Feet should be firmly pressed to the floor.

Professionals advise to treat the exercise with caution: do not do more than 15 times and more than 2 repetitions, so as not to overload the involved muscle groups.

Raising dumbbells for biceps

Bending the arms to the chest using dumbbells puts a load on the muscles of the shoulder in the front, toning them. In most cases, the movement is performed while standing.

The elbows are tightly pressed to the body, the feet are shoulder-width apart, the stomach is tucked up throughout the exercise. The execution should be smooth, with a delay at the top.

Placement of dumbbells behind the head

Standing straight, the legs are set at a small distance from each other. The dumbbell is taken in the hand and smoothly rises and winds up behind the head when the elbow is bent. Then, the action is performed similarly for the other hand.

This is a good option for sagging arms of women, not only because of the correct load, but because of the stretching of the lateral muscles, which is necessary to improve blood circulation.

French Triceps Press

With the correct execution of this exercise, the main area being worked out becomes the triceps.

The starting position requires some flexibility, as it is necessary from a standing position to raise your arms up, bend them at an angle of 90 degrees, and lower them down to your back, then returning to the starting point. For the French bench press, a norm of 10-12 repetitions and three sets is also recommended.

Starting position - legs together, the body is slightly tilted forward, the back is even. Hands with dumbbells are bent at the elbows at an angle of 90 degrees and fixed at chest level.

With an exhalation, it is necessary to take straight arms behind you, and while inhaling, return your arms with dumbbells to their original position.

Push-ups on the uneven bars

The entire load on the muscles of the chest and arms in the exercise is achieved by lifting your own weight. The body should be straight, like a stick, so that the pressure when pulling up is distributed correctly, loading the triceps. Reaching the top point, the arms are straightened completely.

Sample workout program for women

One workout in a gentle mode (for beginners) can be carried out according to such a program recommended by fitness trainers for women aged 30-50 who have no contraindications to general physical education for health reasons.

The exercise	The number of repetitions in one approach	Number of sets in one workout
Breeding hands with dumbbells to the side while standing	10-12	3
Breeding dumbbells in an incline	10-12	3
Standing Dumbbell Alternate Press	10-12	3
Classic push-ups from the floor	10-12	3
Reverse chair push-ups	10-12	3
Bench press	10-12	3
Raising dumbbells for biceps	10-12	3
Placement of dumbbells behind the head	10-12	3
French Triceps Press	10-12	3
Retracting hands with dumbbells back	10-12	3

Recommendations of fitness trainers for performing exercises for the arms

How and when is it better to exercise for greater benefit

Qualified specialists believe that arm training becomes more effective if certain rules are followed.

These rules include the following:

1. In time, the complex should take no more than 30-40 minutes. A longer workout, in order to maintain strength, requires a decrease in intensity, which negatively affects its quality.
2. You can not perform exercises on the same muscle groups daily, you need to take breaks to unload them.
3. To prevent overheating and dehydration during physical activity, before training and throughout the day, it is necessary to consume the amount of fluid required by the body, especially in the summer.
4. The right amount of protein must be included in the diet to restore muscle mass.
5. It is important to remember that carbohydrates are the main source of energy for the body. received by a person as a result of digestion. Physical exercises involve considerable energy costs, therefore, it is necessary to replenish strength in time for productive work on the formation of a beautiful body.
6. During a cold any active training is excluded due to the additional load on the heart.
7. The set of exercises should be repeated 3 times a week for 20 minutes.

The main mistakes made during training

The beauty and firmness of women's skin depends on many factors.

The first step is to bring the weight back to normal. The presence of excess subcutaneous fat will negate all the results of hard work on creating relief.

It is only necessary to start active physical activity aimed at improving the shape of the elbow and shoulder zones by adjusting the diet. The best option should be considered “fractional” nutrition, that is, increasing the number of meals per day and reducing portions.

Exercises for the formation of a beautiful shape of hands for women should not be performed using small weights, since an effective tightening of sagging skin and muscles in this scenario is not guaranteed. A suitable load is called dumbbells weighing 2-3 kg.

A larger weighting agent can lead to muscle overload and injure them. The problem of sagging hand skin in women is unpleasant, but solvable. The main thing is to act methodically: do not skip workouts, monitor the drinking regime and carefully select food.

Helpful Videos of Saggy Arm Exercises for Women

Saggy Arm Exercises for Women with Dumbbells:

How to tighten sagging skin of the hands at home - effective exercises for women:

Hand exercises at home without weights:

Flexibility, strength and light muscular relief of women's hands make their owner very attractive. Unfortunately, the muscles of the hands lose their shape with age, weaken. To keep your arms in good shape, you need to load the muscles with work.

You can prevent sagging and sagging upper arms with fairly simple but regular home workouts with dumbbells or a band expander.

What will we download

The main attention when pumping up the muscles of the hands of girls at home is given to the upper part (shoulder) and the lower part (forearm).

The main function of these muscles is the flexion and extension of the upper arms. First of all, you have to download:

• biceps- biceps, that is, it has two tendon-heads for attaching to the bone, the shoulder muscle, located on the front side from the shoulder to the elbow. Flexes the arm, allows it to be rotated with the palm up, and also participates in the rotation of the forearm and stabilizes the shoulder joint, preventing its dislocation;
• triceps- the triceps muscle, located behind, mirroring the biceps. Extends the arm at the elbow;
• forearm muscles- help to bend the elbow, rotate the forearm and wrist.

How and how much to train

In order to pump up the hands of a girl at home, each session should begin with a short, 5-10 minute warm-up to warm up and fill the muscles with blood as much as possible. This will prevent possible injury and make the exercises more effective.

For example, starting walking in place, raise your hands up while inhaling, lowering them as you exit. Then make some circular movements with your shoulders and arms. It is also good to stretch the neck, shoulders and legs. Read more about the warm-up.

• dumbbells of small weight, 0.5 - 2 kg;
• plastic bottles filled with water;
• elastic expander.

Exercises are performed 10 - 15 times in 3 sets, with short breaks, no more than 1 minute. The load increases gradually. To enhance the effect when working with weighting, you can linger for 3 seconds in the position of maximum contraction of the muscle being worked out.

You need to complete the workout with a mandatory stretching of the worked muscle groups. described in the related article.

Muscle tissue needs time to recover and grow, so it's best to work the arm muscles three times a week, and on the days in between, focus on other muscle groups to develop the whole body harmoniously.

Beginners can move on to pumping the forearms after building up the base. By the way, when working on large muscle groups, for example, with hammer bends for biceps, small muscles also grow.

To decide on a combination of exercises, you need to understand what goal you are pursuing:

1. To build muscle mass, increase their volume, you should use heavier dumbbells and do fewer repetitions. Additionally, you can divide the study of different muscles into different training days.
2. To draw the muscles of the hands, you should rest less between sets. You should also do the exercises in sets. In this case, work takes place on opposite muscle bundles (biceps-triceps) without a break, and after a set of two exercises, rest.

In any case, it is better to load the muscles sequentially, to control their contractions. Exercises should be performed slowly, carefully and with tension. It is also good to change the exercises in each workout.

The muscles of the hand can be pumped up not only with a circular expander (rubber donut). The grip is well strengthened if, when performing repetitions, the dumbbell handles are firmly squeezed.

Exercises

After warming up, you can move on to the main exercises.

Arm exercises with dumbbells

1. Raise straight arms forward.

Starting position: feet shoulder-width apart, back straight, chest forward, shoulder blades together, elbows slightly bent.

Alternately, while inhaling, we raise straight arms forward to the chest line, while exhaling we lower them to their original position. During the exercise, do not raise your shoulders and do not fill up the brush forward. Raising the dumbbells in front of you gives relief to the front deltas, that is, with this you will pump up the upper arms.

The following two exercises are the most effective for arm training at home. If performed regularly at home, the first results will appear no later than 2 weeks later.

1. Biceps raise.

Having lowered straight arms with dumbbells down, we press our elbows to the body and bend our arms alternately at the elbows, raising the hand from the dumbbells to the shoulder. If we are working with a tape expander, then we perform the exercise to bring the brush to the shoulder by standing in the middle of the tape and holding its edges in the hands. In the lower position, the elbow is not fully extended.

The exercise is often called the "hammer" or "hammer curl" and is performed with a neutral grip (when the back of the hand is turned outward in the starting position) or an underhand grip (when the palm faces the ceiling when lifting). Often, starting with a neutral grip, at the top point, at shoulder level, supination is performed (a slight turn of the hand towards itself).

Lifting dumbbells for biceps has many options. Can be performed:

• simultaneously with both hands;
• alternately, that is, at first only the right, then only the left;
• alternately: once with the right, once with the left.

From a standing, sitting, lying position.

When performing the exercise, it is important not to lean towards the working arm and firmly fix the wrists, do not throw dumbbells. To pump up the muscles of the hands and not get injured, you need to make smooth movements.

1. Press from behind the head.

This is a triceps exercise. But depending on the options, it allows you to train other muscles.

• We raise both hands with dumbbells up, while the elbows are slightly bent and look forward. We bend the elbows, lowering the forearms back until they touch the biceps. On exhalation, we return to the original vertical position.

You can keep your arms parallel, squeezing one dumbbell in each, or you can connect your hands, working with one dumbbell as in the picture. Also, to change the load vector, perform the exercise “French bench press with dumbbells” - performed lying down. Details of execution can be found in .

You can use the barbell bar, grip palms forward, the distance between the hands is about 10 cm.

If a rubber or spring expander is selected, then an upper thrust is performed, for example, from the “scissors” position, when one leg is pulled back and holds the end of the expander, the other end of the elastic band is clamped in the working hand. The trajectory of the forearm is the same as when working with a dumbbell.

Triceps exercises can be done standing or sitting.

1. Flexion and extension of the wrists.

If the biceps and triceps are sufficiently inflated, and the forearm looks disproportionate compared to them, which is unlikely in girls, you can separately train the muscles of the forearm after working on the biceps. The main exercise is flexion (grip from below) and extension (grip from above) of the arms at the wrists in a sitting position. Here is one possible exercise.

We take a sitting position, so that the knee of the supporting leg looks a little at the floor (this increases the load compared to the horizontally located knee), put the elbow on the prepared leg, take the dumbbell with a grip from below, so that the palm looks exactly up.

We lower the wrist with weighting as far back as possible and slowly bend it towards ourselves, the second hand is motionless. Only the muscles of the forearm work.

You can complicate the exercise by increasing the amplitude by lowering the dumbbell to an extremely low position, when it rests only on the bent fingers of the palm laid back. Then the fingers are gradually twisted and then the whole wrist rises. This complication simultaneously strengthens the fingers and stretches the muscles and tendons of the forearm.

After 10 repetitions, we turn the hand 90 degrees, so that the fingers look to the side, and the dumbbell clamped in them is vertical, and with the maximum possible amplitude, slowly bend and unbend the wrist up and down.

The hand should be relaxed, and the movement is carried out by the muscles of the forearm. After 10 repetitions, we again turn the brush 90 degrees, so that the closed fingers look at the floor, and repeat the flexion-extensor movements 10 times.

It is important to strain the hand here, you can tilt the body to the side in order to fully load the forearm.

Parterre

Push-ups are the most popular bodyweight exercise.

1. Push ups.

From the position of the emphasis lying, arms shoulder-width apart, we bend our arms at the elbows, lowering the straight body to the floor. The light version is performed from the prone position with support on the knees, the hands are parallel, the fingers are looking forward, the press is tense.

You can make three springs (three times we lower the chest to the floor and raise it without extending the elbows to the end), and on the fourth count, return to the starting position. We repeat 10 times.

1. Reverse push-ups (dips).

We put our hands shoulder-width apart in support from behind, legs extended forward, you can bend a little at the knees. Bend your arms until your elbows are parallel to the floor. We return to the starting position.

Crossbar exercises

Right Pain

The main criterion for proper work when pumping muscles is burning, tolerable pain in the muscles. If the next day the muscles hurt, then everything is done correctly, they did a good job. But still, for maximum comfort for a beginner, after class you need to stretch and take a warm shower.

Having initially full hands, it is better to lose weight at the same time as the start of training, full girls will have to do exercises to pump up their arms longer - the features of training for weight loss of arms are described in ours. If the goal is to pump up the arms, the emphasis should be on them, but in training it is necessary to maintain a balance, developing the body harmoniously, alternating exercises for the development of arm muscles with a load on other muscle groups: chest, back and whole body.

Regular training not only forms a beautiful relief of the body, but increases strength and endurance, increases the vitality of the body, and improves mood. Let's start with the hands, and then - everything will be in our hands.

For harmonious development, you should work on the whole body:

• Training program.
• Training program for weight gain for girls -.
• - simply!

Fashionable dresses with bare shoulders, so loved by young girls and women, look most advantageous on slender figures with beautifully shaped hands.

This can be achieved both in the hall and at home, using a very modest inventory.

Sometimes a pair of dumbbells, a hard floor surface and your own weight are enough to get an excellent result.

All about workouts for girls at home

Often, having drawn up a detailed training plan, girls, even after a long period of time, do not achieve the intended results. It's all about the characteristics of the female body, or rather, its hormonal background, in which testosterone is secreted in a smaller amount than in men, but estrogen and progestogen are more. As a result, fat deposits are deposited more intensively, and muscle pumping is slower. That is why women's training is combined with a diet.

When working on relief, you should limit yourself to the consumption of simple carbohydrates, but you should not completely abandon them. This is a necessary building material for muscle tissue, just like proteins, whose percentage in the diet should, on the contrary, be increased.

In addition, the cycle also leaves an imprint on the training program. So, the female body during the period of ovulation is in the mode of austerity of energy. Most of the exercises performed at this moment will not bring results. But after the cycle, training will be most effective.

Attention! When writing a plan, it is worth considering that women have a large number of slow muscle fibers, which means that the number of repetitions is more important for them than the weight of the shells. However, this does not mean that strength training should be completely abandoned.

Exercises with weights will help you get a taut contour without the fear of pumping the muscles of the hands. And this is again due to the hormonal background and active estrogen. Thus, power loads have rather a corrective effect and consist in a better study of problem areas.

Effective loads to strengthen and tighten muscles

Strengthening the muscles of the hands in women in combination with the breakdown of adipose tissue is a consequence of working with small weights and frequent repetitions. Over time, you can increase both, but you need to start with the minimum values.

Dumbbell exercises

The basis of successful and safe training is the implementation of all its stages, namely:

• warming up, preparing muscle fibers for work;
• main block;
• stretching, aimed at increasing the rate of muscle regeneration.

Classes without shells with their own weight

Girls can pump up their hands without using dumbbells. This will help them:

1. Push ups.

During the execution of this element, the biceps and triceps muscles are activated. It is also a great calorie burner.

The easiest option is push-ups from the wall. Placing your palms on a vertical surface, step back 1 step and begin to perform the element 10 times in 3 sets.

The second variation is push-ups from the table. It is carried out similarly, however, the knees and the edge of the tabletop are the support. The number of approaches is the same.

Push-ups from the knees are a little more difficult. The point-blank position is taken with support on the knees and palms on the floor surface. When lifting, the arms are fully extended. The number of sets is 3, with 10 repetitions in each.

Classic push-up technique:

• take a lying position with an emphasis on socks and outstretched arms;
• while inhaling, lower the body until the floor touches the chest;
• on exhalation, return to PI.

Push-ups additionally strengthen the shoulder girdle and correct the shape of the chest, lifting the latter. An element is made 10 times in 3 passes.

1. plank.

It's a great way to strengthen major muscle groups, burn calories, and improve your posture.

• rest against the surface of the floor with toes, elbows and palms, stretching the body in a straight line;
• fix for 15-30 seconds, straining the muscles of the press and buttocks.

You can not bend in the back or hips, hold your breath, strain the cervical region. There are many types of planks:

• lateral;
• on outstretched arms;
• with emphasis on one leg;
• in combination with swings;
• on one hand.

Starting a lesson from 15 seconds, over time, you can bring its duration to 1 minute in 3 rounds.

1. Pull-ups.

It is this exercise that will help to qualitatively “draw” the relief of the hands. It is important to remember that the element must be performed smoothly, without jerks, with tension in the gluteal muscles and the press. The chin should reach the crossbar. Weighting agents can be used to complicate, but women rarely do this.

We quickly achieve a beautiful relief and strengthen the muscles of the limbs

Beautiful toned arms with a clearly defined relief are the result of painstaking work, consisting of strength training, isolation exercises, a special diet and taking into account all the characteristics of the female body.

It is the combination of these factors that will help to achieve tangible results in a short time. However, there are a few more tips that will help increase the speed of achieving your goals:

1. Drinking regime.

Studies have proven that the consumption of 2.5-3 liters of pure water per day can accelerate metabolism by an additional 30%. And this is a significant factor in the struggle for relief and reduction of adipose tissue.

1. Frequent repetitions at low weights with constant progression.

Muscles adapt extremely quickly to strength loads, so in order to achieve goals, you need to alternately increase the weight and number of repetitions. The main thing is not to overdo it.

1. Regularity.

Important! Systematic training is very important, especially for women. This is the only way to consolidate all your achievements and prevent the body from starting to stock up again “for a rainy day”.