Triceps exercises for women. We remove flabby hands. How to pump up embossed arms for a girl

It's time to seriously approach the issue of toning the muscles of the hands, because the season of T-shirts and swimsuits is on the nose.

If you have flabby arms and want to tighten them up, triceps exercises are an absolute must! As well as exercises for biceps, but about them a little later. Today we will talk about the best triceps exercises to add definition and tone to this muscle.

The Best Triceps Exercises for Women

Whether you're working out at home or at the gym, there are plenty of triceps exercises for women to choose from. You can use different tools, extra weights, machines, or just your body weight.

The best triceps exercises are those that will focus on this muscle group as much as possible.

1. Before starting a workout, warm up your arm muscles well in a warm-up for at least 5 minutes.
2. Stretch muscles after each set. Stretching won't make your muscles bigger in the long run, but it will make your muscles stronger. It will also make the triceps more efficient, and less likely to get skin flared if you lose muscle later on.
3. Concentrate on doing hand exercises slowly. Using light weights and moving quickly will not fully load the working muscle, while slow movements create resistance and force your muscles to work.
4. Gradually increase the load over a period of time when you become stronger and stronger. Increase to a comfortable level and do not be afraid to reduce the load if you feel that you are having a hard time.
5. If you can't do the recommended number of reps for an exercise, do as many reps as you can. If you find that you can easily do the maximum number of repetitions, you need to increase the weight, not the number of times.
6. The rest period between each set should be approx. 30 seconds, between exercises 1-2 minutes.

Triceps exercises for women with dumbbells

These triceps exercises can be done both in the gym and at home. Prepare dumbbells, a bench or chairs, and a notebook to write down the results.

Triceps exercises "Arm extension"

Start position:

Take a dumbbell (adjust the weight depending on your level) with your right hand. Place your left knee and hand on a horizontal bench (or two moved chairs). Position the torso in relation to the floor parallel (or almost parallel), bring the shoulder blades together, activate the press.

Performance:

• Hold the arm with the dumbbell bent 90 degrees. Unbend slowly. The elbow is fixed in place.
• With full extension of the movement, the arm should be almost straight, but to avoid overloading the elbow, do not fully extend it.
• Try to focus all the tension on the triceps, and slowly return the dumbbell back to the starting position, this will be one time.

CORRECT BREATHING: Inhale as the dumbbell goes down and exhale while lifting the dumbbell up.

Repeat 12 times for each arm to complete the first set. Do 3 sets.

Exercises for triceps "Straightening in two hands"

Start position:

Stand up straight or sit on the edge of a bench, chair, or exercise ball.

If keeping your back straight while standing is difficult, take a step back with one foot - this usually helps to maintain a level position.

Performance:

• Hold a dumbbell with both hands, bring it over your head.
• Then slowly lower it, bending your elbows, down to the maximum position, and lift it back up. Keep your shoulders stationary.

CORRECT BREATHING: Inhale as you lower the dumbbells and exhale as you lift them up.

Do 2-3 sets of 8-12 reps. Adjust the weight as needed, since you are using both hands for this exercise, choose a heavier dumbbell weight than in the previous triceps exercise.

Advice: You can also do the same exercise with one arm, this is a more difficult option, but you can concentrate more on the movement and isolate the triceps more.

Triceps exercises with body weight

We continue to do triceps exercises at home.

Exercises for triceps "Push-ups from the bench"

Start position:

Place your hands on the edge of the bench so that your thumbs and forefingers form a diamond shape. Stretch your legs straight behind you, toes touching the ground.

Performance:

• Tighten your abs to take the pressure off your lower back.
• Keep your upper body straight, bend your arms, touch your chest to the bench.
• Straighten your arms to return to the starting position.

CORRECT BREATHING: During push-ups, inhale - down, exhale - up when you rise.

Do 3 sets of 12 reps.

Simplification: Beginners can start with their knees on the floor.

Triceps Exercises "Reverse Push-ups"

Start position:

Rest your hands on the edge of a bench or chair. Make sure the support is well fixed. Keep your hands close to your body. Bend your knees so that your thighs and shins form a little more than a 90-degree angle.

Performance:

• Bend your elbows and slowly lower your body.
• Straighten your elbows to lift your body up.

CORRECT BREATHING: Inhale - down, exhale - up.

Do 3 sets of 9-12 reps.

Note: Don't use your legs and feet to push your body up.

The farther your body is from the bench, the heavier your body will be and the greater the load on the triceps in the exercise. If you need to lighten the load, keep your body close to the bench. If you straighten your legs, this will complicate the exercise.

Finish the exercises triceps stretch.

Add these arm exercises to your fitness routine two or three times a week. With these simple triceps exercises with minimal equipment, your triceps will be toned, lean and strong.

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Some of the fair sex are faced with such a defect in appearance as sagging of the skin of the hands or the appearance of premature wrinkles on it. It looks rather unaesthetic, and dresses with bare shoulders or arms can no longer be worn, because the problem is immediately put on public display.

This situation causes a lot of unpleasant emotions in women, therefore it is important to start the fight against sagging skin of the hands in time.

Solving this problem is not too easy, but it is quite possible that it is enough to take care of delicate skin and do hand exercises so that the skin does not hang.

Why does the skin on the hands sag

A number of reasons can contribute to sagging skin of the hands:

• Hand skin aging After about 27 years, the body begins to slow down the production of collagen and elastane, which are responsible for skin tone, especially as delicate as on the forearms. Skin cells are more slowly saturated with oxygen, as a result of which the skin is overstretched.
• Reduction or complete rejection of physical activity: if a woman does not perform special physical exercises that are aimed at maintaining muscle tone, the skin begins to stretch and sag. Therefore, it is so important to conduct regular training, doing exercises for the hands, both in the gym and at home, so that the skin does not hang.
• Prolonged exposure to ultraviolet rays: in this case, the skin of the hands loses the elasticity given to it by nature, as a result of which its appearance worsens.
• Sudden weight loss: a person who was overweight, and then abruptly dropped it, is sure to face the problem of sagging skin.

It arises because the skin simply does not have time to transform, it is more accustomed to being in a stretched state, as it was when it covered a large fat volume.

• The presence of excess weight: this factor can also contribute to the sagging of the skin of the hands, because the fat deposits do not have a shape and a clear relief, and the skin in this area is quite delicate.

Note! The skin, sagging as a result of sudden weight loss, not only does not look very aesthetically pleasing, it ages and dries out quite quickly, and therefore requires additional careful care.

Hand exercises

Many women, working out in the gym, mistakenly deprive the area of ​​\u200b\u200bthe arms, believing, and unreasonably, that this way the biceps will take on a masculine shape.

In fact, to achieve the effect of pumped male shoulders is not so easy, for this you need to pay a lot of attention to strength training with heavy weights.

What exercises for the hands so that the skin does not hang are recommended for performing by the fair sex?

There are a number of workouts that, under conditions of regular performance, even at home, will significantly improve the appearance of the skin and tighten it by strengthening the muscles of the hands.

Strength exercises for hands

All exercises must be performed competently, regularly and gradually. only in this way you can achieve the desired result.

Important to remember! Any training must necessarily begin with a warm-up, which is designed to prepare the muscles for a future load and stretch them a little, warming up.

This approach helps to eliminate the possibility of injury during training.

The warm-up should be carried out as follows:

1. For about 2 minutes, you need to twist your hands clockwise and counterclockwise.
2. Raise your hands and pull them up.
3. Stretch your arms in front of you, stretch, then spread them and stretch again with effort.
4. Within 1.5-2 minutes, quickly bend and unbend the elbow joints.

Now you can start the actual workout.

Biceps training goes like this:

• you need to spread your legs approximately at shoulder level, bend them slightly at the knees;

• shoulder blades should be brought to the center of the back;

• pick up dumbbells and lower them along the body;

• slowly raise your arms to the bend of the elbow and also slowly lower them down, do 15 repetitions.

To work out the triceps, you need:

• leave the original position unchanged;
• raise one hand, with the weighting agent clamped in it, to the upward position;
• turn the palm away from you;
• bend and unbend the elbow up, repeat 15 times for each arm.

Such exercises for the hands help especially effectively so that the skin does not hang:

• take a gymnastic elastic band and attach its end to the wall;
• stand with your back to the wall, put your hands back and grab the attached elastic band;
• stretching the elastic band, you need to straighten your arms up in front of you, repeat 10 times in 2 sets.

Push ups

Enough effectively act in the fight against stretched skin of the hands, push-ups, allowing you to quickly give the missing tone to the muscles of the arms and the entire shoulder girdle, as a result of which the skin acquires the desired shape.

Note! The general rule for push-ups of various types is the following: you need to go down rather slowly, trying to make it lower than it seems possible.

Classic push-ups are performed like this:

• you need to get down on the floor, rest your arms and legs apart on the floor;
• slowly lower and rise, trying not to spread your legs (if the exercise is too difficult, you can put your legs bent at the knees on the floor);
• repeat 15 times.

French Press:

• sit on a chair;
• take a dumbbell and hold it with both hands;
• put a dumbbell behind your head, press your elbows to your head;
• perform alternately with each hand;
• repeat 10 times.

Bench press:

• lie on a bench, put your feet on the floor;
• bend arms with weighting agents and lift them up;
• on the exhale, straighten the arms, on the inhale, return to the place;
• do 15 repetitions.

Reverse press:

• put your hands back and grab the edge of the seat;
• keep the pelvis at the level of the seat, and legs bent;
• inhale and bend your arms and lower your torso to a position parallel to the bench;
• linger for a moment;
• exhale and slowly come back;
• repeat 10 times.

Performing exercises for the hands so that the skin does not hang, do not forget about the obligatory stretching after training.

You need to put your feet shoulder-width apart and lean to the right and left, while stretching your arm to the side with force, behind your head. Each slope must be done slowly. carefully feeling the tension and relaxation of each muscle.

You need to perform exercises regularly, giving training at least 30 minutes daily, this is the only way to achieve the desired effect.

Contraindications to exercise

Arm exercises that allow you to tighten the muscles and ensure that the skin does not hang will undoubtedly benefit.

However, before you start training, you need to familiarize yourself with the contraindications that such activities have:

• the presence of hypertension or arrhythmias;
• transferred heart attack;
• various diseases of the spinal column;
• diabetes mellitus and thyroid disease.

Even if a person suffers from one of the diseases listed above, do not be upset.

You can restore beautiful, toned skin on the forearms, you just need to use alternative methods.

The main mistakes in training

Performing exercises that allow you to do a lot so that the skin of the hands does not hang, it is important to observe all the subtleties of training so that the process brings only positive results.

Experienced coaches indicate the following list of mistakes made by beginners:

• In order to replenish the lost adipose tissue or level its absence, you need to fill this space under the skin with muscle mass.

But to build muscle, you need to consistently load the triceps and biceps, and weight of dumbbells should be from 5 kilograms, or even more, if individual characteristics of a person allow.

If you train with smaller weights, they may not bring the desired result.

• In contrast to the above, it should be noted that too frequent training with large weights may not pump up, but only deplete and weaken the muscles of the hands.

Muscles that have not had time to recover will not grow qualitatively.

That is why it is important to practice not every day, but periodically, preferably every other day, ideally three times a week.

• During training, and even after them, you should not adhere to strict diets. Nutrition should be clearly balanced in terms of the content of useful minerals and vitamins.

Otherwise physical activity will not benefit the body, but will become a kind of stressful situation. In this case, the problem can only get worse, the skin will lose its elasticity even more.

Achieving that the so that the skin of the hands does not hang, it is necessary to perform strength exercises for competent pumping of muscles.

Do not neglect muscle stretching exercises, which is both a good preparation for the start of classes, and an excellent end to a workout. It allows you to warm up the muscles before exercise and stretch them after exercise.

It is important to pay close attention to the diet in order to prevent weight gain, which will again stretch the delicate skin of the hands and will negate all the efforts made to restore its appearance.

Important! Be sure to follow the correct diet:

• forget about eating fried and salty foods;
• among meat products, preference should be given to chicken meat and dietary turkey;
• if possible, you need to eat as many fruits and vegetables as possible;
• a prerequisite is increased water intake.

Prevention of sagging skin

To prevent sagging of the skin of the hands, the following preventive measures help very well:

• dietary adjustment, in which foods that retain water in the body are excluded from the diet;
• it is mandatory to consume daily fresh fruits, herbs and vegetables containing vitamin A and E, which are extremely beneficial for the skin;
• you can apply the above vitamins in liquid form to the skin of the hands, adding them to the creams used for massage.

Additional procedures

You can give muscle tone by performing specially selected exercises for the hands so that the skin does not hang, combining them with various methods of strengthening the skin structure:

• the use of creams;

This procedure will be especially useful when sagging skin is caused by a lack of collagen and elastane in the skin.

It is nourishing creams that can significantly reduce the external manifestations of this problem, it is enough just to apply them on an ongoing basis.

• hand wraps;

They can work real miracles, they are able not only to moisturize the skin of the hands, giving it the necessary nutrients in the form of vitamins, but also to give the skin of the hands elasticity and firmness.

Moreover, not only expensive salon procedures, but also home wrapping methods will help to tighten your arms.

• regular peeling of the skin of the hands;

This procedure allows you to remove dead skin particles, so that the skin becomes soft and velvety. The structure of the skin improves, its appearance changes for the better.

• contrast shower aimed at the skin of the hands;

He can work real miracles. The rapid change in temperature from icy to scorching hot allows you to significantly speed up blood circulation inside the skin, due to which there is a complete renewal of cells.

• application of hand massage;

This the procedure must be performed with the obligatory use of a fatty cream, or you can do a massage in the shower with a hard washcloth.

• sometimes the skin sags due to dehydration;

In this case, you can get good results if you establish a drinking regimen during the day.

In the case when other methods do not give results, only plastic surgery can offer a way out, where skin tightening will be carried out by surgery.

Exercises for sagging skin on the hands, in detail in the video:

Do you want beautiful hands in two weeks? Watch video.

Hand massage against sagging skin. Watch in the video:

The main thing in playing sports is not to get hung up on one, as it seems to you, problem area of ​​\u200b\u200bthe muscles. For a harmonious silhouette, it is necessary to combine the study of both the muscles of the press, legs, back, and not forget about the hands. The last part of the body requires careful consideration many women!

Loose arms spoil the look of all short-sleeve looks and are no less a shame than flabby buttocks.

How to tighten the muscles on the inside of the arm? A well-designed training should include both basic exercises and isolating, dynamic and static ones. With this approach The first results will appear after 2-3 weeks regular lessons.

Complex of 4 exercises

Inner arm exercises for women should include high-quality body warming– . Next, you should strengthen the back surface of the arm - triceps. This will help various options for bench presses. Then load the body with push-ups.

After the main muscles have been worked out, static exercises are performed to “squeeze” them. At the end of the workout, it is necessary to qualitatively stretch the trained area by performing a hitch.

Warm up

Warming up the body for the upcoming load:

• it is better to start with circular movements with the hands, elbows and shoulders;
• then connect jerks, performing them with a turn to the right and left sides, additionally preparing the spine;
• Finally, add a little cardio warm-up by jumping in place or jump rope to get your heart pumping.

Now we can safely begin to perform exercises for the inside of the hands for women.

1. Seated Dumbbell Raise

Do the following:

1. Sit in a Turkish position, stretch one arm forward, and put the other hand behind the elbow of the first. Press with a bent limb on a straightened one and feel how the shoulder area is stretched. After 8-10 seconds change hands.
2. Lift one limb up and bend at the elbow so that the hand tends to touch the shoulder blade. With the other hand, press down on the elbow of the first so that the fingers slide down the back. Freeze in this position for 8 accounts. Then follow the same steps for the other side.
3. Get one hand behind your back from above, the other from below. Try to connect them behind your back to the castle. If the distance between them is not surmountable, take a towel to help, grab it by the two ends. Stay in this position need 8-10 seconds, then switch hands.

You can also do a hitch shown in the video:

Training features

• Don't overload yourself- the optimal number of classes per week is reduced to three;
• To make sense of training, the last few repetitions of the exercise should be completed by force, it shouldn't be easy for you. If this is not the case, feel free to increase the weight of your weight or increase the number of repetitions;
• Training should be carried out only on the muscle group of the arms. no more than once every 1-2 weeks. If you do this more often, the muscles will not have time to recover. And they grow just in a state of recovery and rest;
• So that the muscle group does not get used to the load, it will be optimal once every 3-4 weeks change the set of exercises. If you are a beginner, then this figure can be increased to 6-7 weeks;
• It is advisable to change the weight of the burden every 2-3 weeks, gradually increasing by 0.5-1 kilogram;

The main thing during training is to carefully monitor your condition and sensations during them. You should feel the work of the trained area well, feel the tension in these muscles and at the same time not be physically overloaded so that your well-being changes dramatically.

Loads should occur in pleasure, not harming, but helping the health of your body. Otherwise, there is no point in studying. Feel yourself, feel and you will definitely achieve your goal.

Every woman dreams of beautiful tightened elastic arms. This is not about the volumetric relief, which is observed in men, but about getting rid of the muscles from friability, lethargy, excessive roundness. This is reflected in the preparation of the training complex, which is aimed at emphasizing the relief and bringing the muscles to a general tone, and not at increasing muscle mass.. What hand exercises for women should be considered the most effective? Do you need sports equipment, or should you do without it? What is the preparatory work before training? - We have put the answers to these questions in a capacious article.

Preliminary stage of training

It is not difficult to pump up muscles in a couple of months at home, even if girls and women do not have expensive sports equipment. Also, it is not very necessary to visit the training room in order to achieve your goal. It is only important to understand that strength training can bring not only benefits, but also harm. To avoid injury, overload and excessive fatigue, even at home, a warm-up is required.

To prepare the muscles for the upcoming load, it is necessary to carry out a set of exercises to warm up and strengthen the joints. These include:

1. Rotational movements

• brushes (in different directions; the elbow joint and shoulders are motionless),
• elbow joint (arms are spread apart, rotation occurs towards and away from oneself, forearms are motionless),
• hands in the area of ​​the shoulder joint (back and forth, simultaneously or one at a time, counter-rotation).

1. Jumping rope (exercise to strengthen the joints, increase the elasticity of the ligaments).
2. Rotation of brushes with a load.

Warming up muscles and joints takes about 10-15 minutes. When performing a set of rotational exercises, do 20-30 repetitions with each hand. It is enough to jump on a rope for 3-5 minutes, and perform rotation with a load when there is a serious training with shells.

Girls will be able to pump up beautiful muscles of biceps and triceps if they work with loads. These are special equipment (dumbbells) and your own weight.

Useful exercises for biceps

Shells are classified according to a number of criteria, the key of which is weight. For girls, as representatives of the weaker sex, dumbbells from 0.5 to 1.5 kg are enough. The following are detailed discussions of popular exercises with shells that are included in most training complexes for arm muscles:

1. Bending the arms while standing.

Feet - shoulder-width apart, arms with shells descend to the bottom, slightly bent at the elbow joint, pressed to the body. Simultaneously or alternately, the dumbbells rise to the shoulders. The brush is rotated so that the little fingers are located at a level above the thumbs. The extension of the limbs is performed on inspiration. The number of repetitions is 15-20 times.

1. Lying arm bend.

This strength work within the framework of the complex will allow you to evenly pump up two muscles at home - biceps and triceps. You need to lie on any horizontal long surface of small width, pick up dumbbells and lower them as low as possible to the floor. The limbs go along the body, the wrists are turned towards it. On exhalation, lifting weights in the arms occurs only due to the movement of the elbow joint, the shoulders are motionless. Wrists turn up. On inspiration, take the starting position.

Triceps dumbbell workout

One of the most difficult muscles to pump up for a woman is the triceps. This area of ​​the body has an unpleasant feature - it accumulates excess fat that enters the body. For this reason, triceps exercises for women should definitely complement the training complex. At home, an indispensable companion, a dumbbell, will again help here.

Classic exercises for strength work at home:

1. Extending the arms behind the head in a standing position.

The legs are placed shoulder-width apart. The load is selected based on the possibilities - it is permissible to lift one dumbbell with both hands, if it is heavy enough, or to provide each hand with a separate projectile. Lifting the weighting agent, take it behind the head. Bend your elbows at an acute angle, press them to your head, hands facing your back. On exhalation, extension is carried out, on inspiration - return to the original position. This work on the triceps is performed 15-20 times.

1. Raising the arms to the side.

An effective workout that will help girls pump up the most difficult muscle at home. You need to stand up straight, lower your arms with weights on the sides of the body. Exhalation - simultaneous breeding of the limbs to the sides is carried out, while inhaling - return to the starting position. The exercise is not easy, the muscles get tired, so it is enough to limit yourself to 10-15 repetitions.

1. Lunges forward on one leg.

The starting position is the same as in most exercises, only the dumbbells must be pulled up to the chest. At the “one” count, lunge on the left leg, throwing forward the right arm with the load, at the “two” count, take the starting position. Repeat for the left hand. Perform 10-15 repetitions on each side.

There are triceps exercises for women that allow you to do it without dumbbells. For those who for some reason do not have shells at home, a training complex without additional equipment is recommended.

Bodyweight workouts

In order to pump up their hands to an ideal state and at the same time not use dumbbells, it is enough for girls to regularly perform only two exercises - vertical push-ups and.

To complete the first, you will need two chairs or another stable surface. Lean with both hands on the support behind your back, put your feet on the front of the same height. The pelvis is slightly ahead of the rear support and the canopy. The arms are gently bent, while the body sags down. If it is difficult to perform the exercise with straightened legs, it is allowed to bend the knees. Perform 10 to 20 repetitions.

Pull-ups on the crossbar - an exercise for advanced women. As a rule, without starting preparation, it is difficult to perform it. However, wide, narrow, medium grip sit-ups are very effective for biceps and triceps, and should be included in the workout. If girls have the opportunity to pull themselves up at home, you need to use it.

Basic training set

• standing limb flexion,
• extension behind the head,
• push-ups with back support,
• spreading arms to the sides,
• lunges forward with dumbbells.

The number of approaches - from 2 to 3, repetitions of each exercise - 15-20. To, biceps and triceps, it is enough to give training 3 days a week, and the lesson should take 30-40 minutes.

After strength training at home, a hitch is required. It is needed to bring the muscles into tone, release from the feeling of "crowded". Ideal hitch exercises are circular movements of the hands, jumping rope (if not previously carried out).

Two hours a week is an insignificant contribution that will help girls build beautiful arm muscles without leaving home. Following the above tips and the correct implementation of the program is the key to success and gaining a slender, toned, attractive body.