fat burning

Pump up your arms at home for girls. How to make your arms strong and inflated? Bent over arms

Many women dream of losing weight: pump up the press and reduce the waist. But women's hands are no less sexually attractive than the rest of the body, because everyone wants to put on an open sundress in summer and look younger than their years, and if the muscles of the hands are flabby, then this opportunity will have to be abandoned. There are many easy exercises. In more detail how to pump up your hands, we will tell you further.

How to pump up arm muscles at home?

In order for your hands to be embossed, you need to learn a few basic programs that are easy to perform at home without buying expensive simulators. Biceps, triceps will not become pumped, but will look toned. Biceps are easy to pump up, because even in everyday life it works, but it will take time to pump up triceps.

An elementary and simple exercise for the biceps are ordinary dumbbell raises. In order to tighten the biceps, remove sagging triceps and not pump muscles, you will need dumbbells weighing no more than 2 kg. Exercise for biceps:

The knees are slightly bent, the socks are turned to the sides. Alternately bend the right and then the left elbow. They unbend to the level of the waist, and bend - to the level of the shoulder, so that the tension is in the biceps.

Triceps exercise:

The right hand with a dumbbell is raised above the head, the palm is turned forward. Slowly bend it to the head and unbend it back. The dumbbell should be lowered until you feel tension in the triceps. After a full cycle, the hand should be changed.

How to quickly pump up your arms?

There are several secrets on how to quickly pump up muscles in the hands of a girl. For example, when doing exercises, you should not help the body. If it’s hard for you, do fewer repetitions, but with high quality. There are a few tips to remember:

By bending our arms, we give a load to the biceps.
If a complex is done to hold the weight with the hands (push-ups), then the load falls mainly on the forearms.

Dumbbell exercises

For biceps and triceps, there are several programs, consider the most effective:

To quickly pump up the anterior deltoid muscle, stand straight, feet shoulder-width apart, elbows slightly bent, and hands lowered with dumbbells along the hips. Exhale and raise your arms parallel to the floor, hold for about 1 minute, return to the starting position.
In order to pump up the middle bundle of the deltoid muscle, stand straight, bring your shoulder blades together, and your arms should be lowered along the body. Slowly spread them apart with your palms down and stop parallel to the floor, and then return to the starting position.
To pump up the posterior bundle of the deltoid muscle, there is an exercise "butterfly", in which you need to lean forward with your arms down, spread them apart and take them back a little. Hold this position for a few seconds and return to the starting position. All of the above complex is performed 15 times.

Push ups

Push-ups, which we have known since childhood, will allow you to effectively pump up your hands. This exercise involves the muscles of the buttocks, back, chest, abdomen. We know the bench press from the school bench, so now we’ll just refresh our memory: lying on our stomach with straight arms we rest on the floor. The fingers are directed forward, the body is tense and slowly lowers down, with the help of bent elbows. The lower back should remain straight, like a string, lower until the chest touches the floor and return to the starting position.

Pull-ups on the horizontal bar

With proper pull-ups on the horizontal bar, all the muscles of the upper body, including the wrists, work, so pull-ups are popular with children, adults, and the elderly. This is a simple technique that any woman can do. Even a beginner can pull up about 20 times. You only need to grab the crossbar with your thumbs with your elbows extended, and then bend them, pulling up the entire body weight. After touching the crossbar with the chin, we return to the starting position.

On the crossbar

If you have mastered pull-ups on the horizontal bar, then doing exercises on the crossbar will not be difficult. In terms of effectiveness, pull-ups are equated to exercises with a barbell, and they are performed at a slow pace, with different arrangements of the palms. Let's consider some:

You should grab the bar so that your palms are turned to your face, and your hands should be shoulder-width apart. We slowly pull ourselves up, pressing our elbows to the body. Reaching the chin to the crossbar, slowly return back.
You need to grab the crossbar so that the palms are in a different position: one is turned towards you, the other is away from you. The shoulder blades are brought together, and the back should be bent as much as possible. Slowly pull up and come back.
The hands should be turned away from the face, and the legs crossed, after which we slowly pull ourselves up, and then slowly return to the starting position.

Hand exercises for girls

For girls, it is important not to pump muscles and that the hands do not look boxing. In order to slightly correct the relief, you need to practice without additional reinforcement or with an expander. To do this, there is a set of effective and simple exercises:

Sit in a Turkish position, straighten your shoulders, and raise your elbows until the angle is right. The palms should be closed, and the hands should be pointing up. Next, you need to squeeze with the force of the palm of your hand and fix the position for 30 seconds, then relax and squeeze again. It is required to do 5-6 repetitions daily, and after 2 weeks you will have not only toned arms, but also a chest.
Standing straight, arms should be extended to the sides to shoulder level. Start outlining circles with both hands at the same time in different directions. Perform at least 1 minute.
Standing position near the wall. Place your hands on the wall at chest level and do 20 push-ups. It will take 5-6 approaches daily for a positive effect.

Content:

Preparing for weight training. Warm-up and basic exercises for the muscles of the hands. Useful tips and tricks.

Without beautiful hands, it is difficult for women to count on a perfect appearance. Sagging skin in the biceps area clearly does not add charm and only reminds of the absence of sports loads. But this can be solved - it is enough to pay attention in training to the main muscle groups of the limbs - biceps, shoulders and triceps. Competent exercises will allow you to tighten your muscles, give it a slight relief and remove unnecessary sagging. So how to pump up the hands of a girl? What exercises will be the most effective?

Preparatory activities

To properly pump up the muscles of the hands, you need to be well prepared. In particular, you have two options - work out at home or go to the gym. If the task is only to tighten your hands, then the issue can be solved at home. All that is required is to prepare two dumbbells weighing 1.5 and 2 kilograms. For the first time this is enough, but after a while the weight needs to be increased. The mass of the dumbbells should be such that in one approach it was possible to do 15-20 repetitions.

In the presence of fat in the arm area, keep in mind that pumping up the muscles will make the arms even larger. So excess fat needs to be driven separately - swim in the pool and include aerobic exercise in training.

Useful notes

There are some interesting facts that will be useful to you:

to pump up your hands and make them more attractive, it is important to devote time to training 3-4 times a week. A big plus of the hands is that they respond well to the load, so the result is achieved very quickly;
for men, the beauty of the legs is primarily important, but women should take care of their entire figure (including their hands);
if you do bending exercises, then the load is received primarily by the biceps of the arm;
with extensor exercises, triceps are perfectly worked out;
work with loads, their holding and rotation allows you to train muscle fibers in the forearm.

The Importance of Warming Up

Before starting a workout, be sure to warm up all the muscles of the body. A good warm-up of 10-15 minutes is a must. With its help, you can prepare the joints and the muscles themselves for subsequent loads, minimizing the risk of sprains or other injuries. A great option for warming up is swings and rotations.

Exercises

Now we will directly consider how to pump up the hands of a girl, and with what exercises it is best to do this. The choice in this regard is very large, but we will pay attention only to the most effective and safe ways:

Reverse push-ups. The advantage of this exercise is the ability to pump your hands even at home. The greatest load here is received by the triceps - the muscles located on the back of the arm (between the shoulder and the elbow). Thanks to a good load in this exercise, you can get rid of excess fat in your arms. To perform it, get into a position that is relevant for regular push-ups. Then begin to lower the body until the chest touches the floor. In the second phase of the exercise, return to the original position. Do about 12-14 repetitions. At the same time, pay attention to the abdominal muscles - they should be tense. An equally important point is a flat back, otherwise the effectiveness of the exercise may be lost. If it is difficult to do push-ups in the usual performance, then you can kneel down.
Failures. As in the previous case, this exercise perfectly works out the triceps area. Take a position on the end of the bench, put your hands near the body on one side and the other so that it is possible to wrap around the bench. At the same time, stretch your legs forward so that they stand on your heels. Now "move out" from the seat, begin to bend your elbows and gradually lower yourself down. Once the shoulders and the flooring are parallel, return to the starting point. The number of repetitions is 12-14 times.
Tilts with dumbbells. In this case, dumbbells, which we already mentioned above, will come in handy. Here, not only the arms are loaded, but also partially the back muscles, the press, and also the shoulders. To perform the exercise, stand in a regular stance when your legs are shoulder-width apart, take your elbow joint a little back and bring the load to the waist area. Next, tilt the body alternately in both directions. There should be three such approaches, the number of repetitions - 13-14 times.
Bending of the arms. We must not forget that the beauty of the hands is formed not only by the triceps, but also by the biceps. Therefore, in your training it is important to pay attention to it. Also, bending the arms with dumbbells allows you to eliminate excess fat from the arm area, which is one of the main goals. To perform the exercise, straighten up and spread your legs somewhere at shoulder level. First, start lifting one dumbbell with additional bicep tension. At the peak point, make sure that the palm "looks" at the sternum. After that, return one hand to its place and raise the other in the same way. Do the exercise so that in total you get 10-14 repetitions. During approaches, make sure that the elbows are pressed tightly against the sides.
Bench press sitting. In modern gyms, there are simulators on which you can successfully pump all parts of the deltas. At the same time, the exercise is also available with the help of free weights. The principle of execution is simple. Take the correct position on the bench, straighten your back, pick up dumbbells. The elbow joint should be somewhere at shoulder level. As soon as the starting position is taken, start pushing the dumbbells up until the arms are fully extended. Then return to the starting point. The total number of repetitions is 10-12.

In order for a beautiful, toned female image to be aesthetically complete, girls and women should not forget about inflated arms and shoulders. Why is it important? Will weight-bearing exercises lead to incredible volumes that will ugly stick out of the sleeves of a blouse or dress? All this is absolutely not true! Pumping up your shoulders is necessary, because developed arm muscles will add femininity to you, and pumped up arms will make you several times stronger.

Arm muscles from an anatomical point of view

What muscles can be pumped up if all exercises are performed correctly?

The muscles of the arm can be divided into two large groups: 1) shoulder and shoulder girdle, 2) forearm and hand. They are also divided into posterior and anterior, internal and superficial.

Consider the shoulder group: it consists of extensors (posterior muscles) and flexors (anterior). The extensors are the triceps and ulnar muscles. The triceps muscle is responsible for straightening and bending the arm at the elbow. It consists of three intertwining beams, hence the name "triceps" takes. The elbow has the same function, but it is much smaller in volume and, unlike the triceps, does not require special training.

The shoulder flexors include the coracobrachialis (allows the shoulder to rotate), the shoulder muscle itself, and the biceps, which is better known as the biceps. The bicep is a really recognizable muscle. It is an indicator of your power abilities. Looking at the biceps, you can immediately conclude: whether a person devotes time to physical activity or not, whether he takes care of the beauty and health of his body, or throws this matter into a distant box. But you can’t put the biceps above the triceps or brachialis muscle, otherwise there will be no harmony in the relief of the arms.

The shoulder girdle includes: deltas (flexion of the arm at the shoulder joint), supraspinatus and infraspinatus muscles (shoulder rotation).

Anatomy of the muscles of the shoulder girdle and forearm

Anterior and posterior muscles Anterior muscles of the forearm: brachialis (responsible for flexion of the forearm), brachiradialis (corresponding to the volume of the forearm itself), flexor of the wrist and fingers, palm muscle, round pronator (the shortest, responsible for rotation inward). Muscles behind: flexor thumb, pronator quadrate (works together with the round), radial extensor of the wrist and fingers, arch support (muscle connecting the forearm and hand), hand muscles.

The most significant muscles of the forearm

Hand exercises: push-ups for women

How to make your arms strong and inflated?

If you have long dreamed of taking care of your figure, but do not have free time for the gym, this does not mean that you cannot pump up your shoulders and have inflated arms. All you need to workout at home are bottles of water (or dumbbells if you have one), some space in your room, and a desire to get better! Before starting the workout, we do a warm-up for 10 minutes: tilting the head, rotating the shoulders, swinging the arms, tilting the body forward, backward and to the sides, circular rotations of the pelvis, squats. Any girl can quickly pump up her hands at home, the most important thing is to do all the exercises correctly.

Pushups

The basic exercise, and therefore the most effective, is push-ups. If it is very difficult for you to do push-ups from the floor on your hands with straight legs, then focus on your knees. So:

Take an emphasis lying down, for a comfortable exercise, use a gymnastic mat.
Bend your knees (or put them on your toes).
Leaning on your palms, spread your arms wider than your shoulders.
Begin push-ups by bending your elbows about 40-45 degrees.
Lower the body as low as possible and return to the starting stance.
IMPORTANT! Do not arch your back or lower your pelvis when doing push-ups!

Repeat push-ups 5-10 times, try to increase the number of sets with each workout.

Push-ups from the bench

The next type of push-ups are push-ups from an elevated surface: a bench, chair, bed, table, window sill or sofa. The higher the support, the easier it will be to do the exercise. Find a place convenient for you and start push-ups:

Focus on the bench (sofa, chair).
Place your feet on your toes shoulder-width apart.
Bending your arms at the elbows, lower the body down.
Extending your elbows, return to the starting position.
Try to keep a straight line.
Do 10-12 pushups.

Performing the exercise, you use not only the triceps, but also many other muscles of the body.

Push-ups with a narrow grip

This type of push-ups can be performed from the floor or from a support. Feet options: on toes, on knees. The difference from ordinary push-ups in a narrow setting of hands. Thus, you work out the superficial and deep muscles of the forearm. The triceps are especially worked out.

Focus on your hands, put your palms shoulder-width apart (or a little narrower).
Lower the body down, the elbows should remain at the sides, do not spread them apart!
Tighten your abs as much as possible, do not bend too much in the lower back.
Repeat push-ups 10-12 times.

Push-ups "Narrow grip"

The exercise is aimed at working out the muscles of the shoulder girdle and the triceps. If the back of your hands is a problem area, “flabbiness” is observed, then this exercise will be most effective for you. There are two types of reverse push-ups: with bent knees, with straight legs. Do the exercise in a way that is comfortable for you, observing the following technique:

Turn your back to a hard support (bench or sofa).
Sit down, focus on your palms, bending your elbows.
You can place your legs horizontally with emphasis on the heels or bend at the knees with emphasis on the entire foot.
IMPORTANT! Keep your back straight while doing push-ups.
Slowly lower and raise the body, straining the shoulder muscle group.

Dumbbells: home exercises for pumping hands

Effective exercises for the development of the shoulders and forearms are classes with dumbbells. When training in the gym, you will not have any problems, there is a fairly large variety of dumbbells of different weights. But what if you are going to train at home and there are no dumbbells, and buying them is quite expensive? Great replacement for water bottles. You can adjust their weight by changing the volume of the bottle.

Don't forget to warm up before class. We do a simple warm-up: arm swings, circular rotations in the elbow and shoulder joint, body tilts, pelvic rotations, “windmill”.

Bending one arm with weights

Arm yourself with one bottle of water, pick up a comfortable support;

Sitting on a chair or bench, take one bottle in your hand.
Put your feet wider than your shoulders.
Place the palm of your other hand on your knee.
Slowly bend your arm with the bottle.
Do not straighten the elbow completely, keep the muscles in tension.

For the exercise, three sets of 12 repetitions are enough.

Use a water bottle instead of a dumbbell

Variable thrust

Here you will need two bottles and a rigid support:

From a seated position, press your body against the back of a chair.
Take a bottle in each hand.
Alternately bend your arms at the elbow.
The head should not look down, keep your back - neck - head in one line.
Do not swing with bottles by inertia, do the weight lifting in a concentrated manner.

Do 2 sets of 12 reps for each arm.

Use bottles instead of dumbbells.

"A hammer"

This simple but quite effective exercise is performed while standing with two bottles filled with water (1.5 liters):

Stand with your feet shoulder-width apart, take the bottles in both hands as shown in the picture.
Do not turn your hands with your palms facing you, only your thumb should look in your direction.
Bend your elbows alternately.
When lifting the bottle, take a breath.

Three high-quality approaches of 10-12 repetitions will be enough.

"A hammer"

Free stand, look up!

Bending arms at the same time

The exercise is aimed at developing the biceps and superficial muscles of the shoulder:

Take bottles of water, turn the brush with your palms facing you.
At the same time, without swinging, bend your arms.
Do not slouch, straighten your shoulders, the bottles should not hurt you.
Do 3-4 sets of 8-10 reps.
Do not forget to keep your posture straight, your eyes should be directed a little upward.

Press "in French"

The dumbbell row is performed from a lying position on the floor or bench with two bottles:

Lie down, bend your legs at the knees and place them shoulder-width apart.
Take the bottles in both hands and raise them above you.
Lower your elbows, the bottles should be on either side of your head.
IMPORTANT! Do not throw your arms far back!

Repeat the exercise 10 times in 3 sets.

Bent over arms

The exercise is performed with emphasis on the knee, so first select a hard surface: a bench or sofa.

Bend your supporting leg at the knee 90 degrees.
Lean forward, rest your hand on the bench.
In your free hand, take a bottle with the optimal weight.
Straighten your back and start curling your arm with a bottle.
Try to work only with your hand, the rest of the body should remain static.

Number of sets: 3, number of repetitions: 8 per hand.

Sitting dumbbell extension

The exercise involves not only the muscles of the hands, but also some of the superficial muscles of the back:

Pick up a chair without a back, sit on the edge of the sofa or use a fitball.
Raise your hand with the bottle up, and then bend at the elbow and lower it behind your head.
Straighten your arm and repeat the exercise.
After 10 repetitions, change hands.

An example of an effective training program

How a girl can quickly pump up beautiful hands at home

No workout should go without a warm-up, otherwise you increase the likelihood of injury during weight training, even with small ones. Do a warm-up on your hands: swings, rotations in the shoulder joint, rotation of the hands, torso bends, stretching of the arms.

The whole workout will be divided into 3 parts, each will have 3 exercises. Rest 3-4 minutes between sets and 30-40 seconds between sets. Total repetitions in each exercise 13, approaches - 3.

Bending one arm while sitting with weights.
Extension of arms with dumbbells sitting on a fitball (chair).
Variable traction sitting.

Bent over arms.
Push-ups from the bench with a different grip (which one you like best).
French press.

Hammer exercise.
Bending arms at the same time.

Repeat the workout twice, then do cardio for 10 minutes: running or cycling. This will disperse the blood in clogged muscles, turn on the fat burning process and help you pump your arms faster.

The purpose of these workouts is to create a beautiful hand relief. Do not be afraid to work with additional weights, this will not lead to muscle swelling to universal proportions! There is too little testosterone in a woman's body to make her arms, biceps and triceps look masculine. Feel free to increase the weight from workout to workout to set the body to progress. And then you will notice that your arms have become pumped up.

To keep your hands thin and beautiful, you need to do special exercises. Get 4 effective workout programs and get your hands in perfect shape without leaving home!

Beautiful, embossed arms, impeccable chiseled shoulders, toned muscles are the dream of many women. However, when working on their figure, many girls do not pay due attention to their hands, fearing to “pump over” and look masculine. Fitness instructors assure that these fears are groundless due to differences in hormonal balance. The male hormone responsible for muscle growth is testosterone. In women, estrogen predominates, which means that even with strength exercises and working with large weights, the ability to build muscle mass will be limited and the girl will never come close to male proportions. Therefore, effective training for the muscles of the hands must be part of the program.

Arm Slimming Workouts

Due to the increased content of estrogen, women tend to be overweight. Therefore, training is necessary to maintain metabolism, muscle tone and create a proportional figure. Where to train? You decide. You can do simple exercises to keep your muscles in good shape at home. There are techniques that allow you to work without weight or with little weight (water bottles, small dumbbells, books), but exercising in the gym, you can achieve amazing results in less time.

During arm training, the following muscle groups are worked out:

biceps (flexor);
triceps (extensor);
shoulder delta;
forearm.

When developing a program, you must follow simple rules

Warm up

Before any workout, you need to warm up the muscles to eliminate the possibility of injury. A couple of exercises will be enough.

There are two opinions about how much weight you need to work with. The first is low weight and high reps, the second is high weight and several small supersets in a row. The first option is ideal for the home. Multiple repetitions make it possible to burn excess fat, so the weight should allow you to perform the exercise for the recommended number of times. It is recommended to increase the number of repetitions as soon as you realize that you can easily cope with the load. The second option (working with weights and shells) is possible only in fitness centers.

For training hands in the gym, it is recommended to choose large weights. This guarantees the best return. The result is manifested after the weight of the dumbbells reaches 7-8 kg. This does not mean that you immediately need to start with “explosive weight”, but it is also not recommended to “get into the taste” with dumbbells of 1-2 kg for a long time. According to instructors, the optimal weight for a beginner is 5 kg.

How to choose the right weight: start doing a set of exercises and if after the third set you feel tired, then this weight is right for you.

Program

Schedule a set for the week. The number of sets and repetitions depends on how you feel. It is also necessary to make an adjustment for the days of the cycle. To drive away subcutaneous fat from the hands, 25-30 repetitions are enough.

The optimal duration of a workout is 45 minutes. It is advisable to monitor the pulse (the norm is 130 beats per minute). When exceeding the norm, it is better to stop exercising.

Proper Completion

You need to finish the workout with the so-called "hitch".

Do not train more than 3 times a week, otherwise it will be very difficult for the muscles to recover.

At home

1. Complex one

For him, you will need dumbbells or bottles of sand (water). Start with 12 repetitions and gradually increase their number.

Warm up

Raise your hands up one at a time (starting with the right). Then, lower down, bending them at the elbows, while the fingers are clenched into a fist. We repeat, only now the left one starts.
Stretch your arms out in front of you, interlock your fingers and stretch slightly. Feel the stretch in your back muscles.
Everyone knows the "mill". The back is straight, the buttocks and stomach are “tightened”, the legs are shoulder-width apart, the feet are parallel to each other. Take turns rotating your straight arms in a circle for 40 seconds.
Jumps and swings. Feet together, arms loose. Perform jumps (legs to the sides) and at the same time raise your arms up (they also spread apart). Jump at a fast pace for 40-45 seconds.

1.1 Exercise for the arms and shoulder muscles

Starting position (IP) for all exercises: feet shoulder-width apart, knees slightly bent, back straight, stomach pulled in.

Take dumbbells, bend your arms at the elbow joint so that a right angle is formed. In this position, spread them apart (while the elbows rise to shoulder level), count to two and then slowly lower, returning to the PI. This is a great exercise to get the ovens in the best possible shape. Exhale as you lift the dumbbells.

1.2. Work with biceps

Turn your hands palms forward, bend them, press your elbows to your sides and raise the dumbbells. Squeeze your hands as you lift and tighten your biceps.

Bend your elbows as you raise the dumbbells in front of you. Raise dumbbells to shoulder level.

1.3. Work with triceps

PI for this exercise: Bend your knees slightly and tilt your head forward. Keep your back straight.

Standing in the IP, bend your arms and linger in this position. On the count of two, straighten them back and then bend them back. Don't forget to tighten your belly. Make sure that the neck is not tense.

After doing the exercise 12 times, straighten your arms and linger in this position for 8 counts.

1.4. Triceps relaxation

Performed without dumbbells. Bend your right arm at the elbow and bring it behind your head with your left. Hold for three seconds and then switch sides. Feel your triceps relax.

1.5. Push ups

Emphasis on the knees and palms, the stomach is tightened. Get down and up for a count of two. We do not strain the neck, the navel is pulled up. Push up from the floor 12 times. Keep your back straight, breathe evenly.

After completion, sit on your heels, palms remain on the floor, stretch your back, relax.

1.6. For upper back and shoulders

Lie on your stomach, stretch your arms bent at the elbows in front of you so that they form a right angle. Slowly lift up, just above shoulder level and slowly lower down. It's great for correcting posture.

1.7. "Hitch"

Each exercise must be repeated 10 times.

Hands on the belt. At the expense of "one" - turn to the right and spread the arms to the sides, at the expense of "two" - return to the IP. On the count of three, turn left.

Hands spread apart, make circular swings with both hands at the same time.

2. Complex second

2.1. Starting position (IP): feet shoulder-width apart, knees straight, back straight, stomach pulled in, arms down.

Spread your arms with dumbbells to the sides. Number of repetitions: 30.

2.2. IP: sitting on a chair, back straight, legs together.

Raise your arms with dumbbells up, gently bend your arm, winding the dumbbell behind your head, and then unbend it. Number of repetitions: 20.

2.3. IP: see exercise 2.1.

Spread your arms to the sides, lock in this position for two counts and lower. Number of repetitions: 30.

2.4. IP: see exercise 2.1.

Raise your hands in front of you, fix in this position for two counts, slowly lower. Number of repetitions: 30.

In the gym

Girls are recommended to start working in the gym with basic exercises for the hands. For beginners, this is the foundation of the basics. This is free weight (dumbbell or barbell) work that aims to build muscle mass and is a must for beginners and experienced bodybuilders alike.

1. Basic exercises (BU) for hands

1.1. Push-ups from the bars

One of the most complex, but effective BU. When it is performed, not only the triceps are involved, but also the pectoral muscles. Beginners are engaged with their own weight, "advanced" athletes can use weight belts. Not every girl can lift her weight, so if the bars do not give in to you, do not despair. Strengthen your arms with other available BUs, and return to the uneven bars after a couple of months of regular training.

What is important in the uneven bars: the right technique. If done incorrectly, there is a risk of injury. To prevent this from happening, do not start the exercise from the bottom point. For unheated muscles, this is fraught with ruptures and sprains. Lock on outstretched arms and slowly lower yourself down. Watch your elbows. Some should be laid back and as parallel as possible. So the extensor muscles are better worked out.

Little tricks: for maximum triceps work, do not lean too much and keep your shoulders parallel to the bars and your elbows back. To train the pectoral muscles, the elbows should look to the sides, and the body should only lean forward slightly.

Number of repetitions: the maximum possible for you. When the next full ascent is not possible, slowly descend to the bottom point and rise again to the highest possible height. Repeat two more times.

1.2. Pull-ups on the classic horizontal bar

Works both biceps and back. To use different muscle groups, you can change the grip ("from yourself" and "for yourself").

Number of repetitions: as many as you can do. And as usual, after reaching the “limit”, try to pull yourself up one more time or two.

Many modern gyms are equipped with a special simulator (gravitron) that makes it easier to perform push-ups and pull-ups. The load in the gravitron is reduced by a counterweight, which starts working when a person needs help. Thus, there will be no risk of breaking the lower back, the muscles gradually get used to the load and become stronger.

1.3. seated french press

With this technique, the triceps receive a noticeable load. It is important to do everything right and follow the neck. When working with large weights, it is better to ask the coach for insurance.

IP: The bench press is performed from a horizontal bench with a back. Grasp the dumbbell so that the disk is in the palm of your hand and your thumbs are on the handle. Raise it above your head with both hands. The forearm should be next to the head, perpendicular to the floor. Inhale and slowly lower the dumbbell behind your head in a semicircular path. As you exhale, fully extend your arm and return the dumbbell to its original position.

When performing a bench press, it is very important to monitor the condition of the shoulders and elbow joints. They should be motionless, and the amplitude of their movement should be maximum.

1.4. Lifting dumbbells for biceps while standing

IP: feet shoulder-width apart, knees straight, elbows pressed to the body, arms with dumbbells lowered down. The wrists need to be turned so that the palms “look” forward.

As you exhale, slowly bend your arm until the biceps is fully contracted. Dumbbells should be at shoulder level. Hold for a couple of seconds and as you exhale slowly return to the PI.

Alternatively, such an exercise can be performed while sitting or bending your arms alternately (this will make it possible to work with more weight).

1.5. Lifting the handle (for biceps)

It is performed on the lower block with a straight handle.

IP: feet shoulder-width apart, back straight, buttocks tense, stomach pulled in. The elbows are pressed to the body. On exhalation, we raise the handle to tension at the top point (the so-called "peak of the biceps") and slowly lower it down while inhaling. At the same time, we do not unbend our arms to the end in order to maintain static tension.

1.6. Lowering the handle from the upper block (to the triceps)

Helps triceps muscles to gain shape, tone and become more prominent.

IP: feet shoulder-width apart, knees slightly bent, elbows pressed to the sides. Bend your lower back, grab the handle of the upper block. As you exhale, pull it down until you get maximum tension in the extensor muscle and press your elbows to the sides of the body. Then slightly tilt the body forward and fully straighten your arms due to the tension of the triceps. Hold for a moment and slowly return to the PI as you inhale.

Concentrate on the work of the muscles.

Alternatively, lowering from the upper block can also be done with a rope handle. In this case, lowering your hands, you should slightly spread them apart at the bottom point of the movement.

2. Additional exercises

2.1. Extension of the arm with the use of a rubber shock absorber (for triceps)

IP: sit down, straighten your back. Take the elastic so that one bent arm is behind the head, and the other is wound behind the back. The elbow should be as close to the head as possible.

As you inhale, straighten your arm, stretching the rubber shock absorber, and as you exhale, return to the PI. Perform 20-25 repetitions. When doing this exercise, try not to use momentum. Work with the expander is performed only with muscle effort. Watch your elbow and do not deviate it to the side. The shoulder must remain motionless.

2.2. Extension of arms with an expander behind the back, standing

This bench press exercise is performed while standing and perfectly stabilizes the muscles of the shoulder blades, shoulder, gluteal muscles.

IP: feet shoulder-width apart, slightly bent. Place the expander behind your back so that it is below your shoulder blades (approximately at chest level). Raise your arms to chest level, bend at the elbows, and keep your palms parallel to the floor. The brushes must be motionless.

From the PI as you exhale, slowly extend your arms in front of you, then return to the PI. The main thing is to control muscle work as much as possible. Do not make it easier for yourself by using the force of inertia, otherwise the efficiency of work will be reduced to zero.

2.3. Bent over arms

During work, the triceps are effectively pumped. It is performed with dumbbells of a weight that is comfortable for you or with an elastic band.

IP: feet shoulder-width apart, knees slightly bent, body tilted forward, eyes looking at the floor. The pelvis should be pulled back, slightly bending the lower back. The back should remain straight. Bend your elbows, lift them back and bring your shoulder blades together. Elbows should always remain parallel to each other.

Perform extensions in three sets of 30-35 times. At the end of each approach, it is necessary to fix the position for 25-30 seconds.

2.4. "Reverse" push-ups

An effective way to tone the triceps.

IP: sitting on the floor, knees bent. Take your hands away from the pelvis by 15-20 cm, rest your palms on the floor (position of the palms: fingers forward), tear your buttocks off the mat. With the effort of the muscles of the hands, push up from the floor, make sure that the elbows are parallel, do not spread them apart.

A small nuance: the position of the hips allows you to adjust the load. The closer to the legs, the easier it is to do push-ups and vice versa, the closer to the arms, the higher the load on the muscles.

Number of repetitions: for beginners, it is enough to complete one set of 20-25 times. For those who exercise regularly in the gym, it is recommended to perform two approaches. Between push-ups, lie down on the floor, stretch your whole body, tighten your muscles, pull in your stomach and stay in this position for 20-25 seconds.

2.5. "Reverse" push-ups from the bench

During execution, the entire triceps is completely worked out.

IP: arms shoulder-width apart, legs slightly bent, back straight.

Slowly lower yourself down while inhaling, bending your arms to a right angle. As you exhale, push up from the bench and return to the starting position. When performing the exercise, do not spread your elbows to the sides. The body should move almost close to the bench.

2.6. Extension of the arm from the chest

Another effective triceps exercise. Performed alternately with each hand.

IP: lie on the floor, bend your knees, feet parallel to each other. Take a dumbbell in your right hand. The elbow should be turned outward. As you exhale, bend your arm at the elbow and bring the weighting agent to your left shoulder. As you exhale, straighten it.

Number of repetitions: 15-20 times.

Then, repeat the same with the left hand.

2.7. Concentrated Biceps Curl

This exercise can be performed in various modifications. One option is the seated IP, when the elbow rests on the knee or on the opposite hand. In another variation, it is performed with a barbell and both elbows rest on the knees. Its peculiarity lies in the extraordinary amplitude of movement during the rise of the projectile and a very powerful peak contraction at the top point. Those. when the projectile is lifted up, the load reaches its maximum, and is not removed. This means that when the projectile is delayed at the peak point, you work out the biceps as efficiently as possible. Such an exercise can be performed both with supination (rotational movement) and without it. When rotating the brush, the dumbbell should be closer to the thumb.

It is important that when working with a projectile, the shoulder is strictly perpendicular to the floor. On exhalation, the arm is bent and the weight is lifted; on inhalation, extension is performed.

Method "21"

Experienced bodybuilders note that isotonic programs become less effective over time. A “plateau” effect sets in, when the muscles get tired, get used to the load, the growth of muscle tissue slows down sharply and the effectiveness of training is reduced to zero. David Carfagno (founder of the Institute of Sports Medicine in Scottsdale, Arizona, USA) proposed an innovative technique that allows you to literally "shake" the muscles and start active processes in the body. The essence of the method lies in the fact that during the same exercise it is necessary to alternate three different amplitudes of motion (AP): lower, upper and full. For any BP, 7 repetitions are performed in each approach.

This program is a real test even for endurance bodybuilders, so trainers recommend working with less weight than usual.

Basics

Arm swing programs consist of three supersets and are performed at a fairly fast pace.
A minute break is required between sets.
The first workouts according to the "21" system should consist of one exercise and only one muscle. Gradually, you can diversify the sets and increase the load.
Any program can be adapted to the Carthagno system.

Scheme of training according to the system of David Carfagno.

1. French bench press

IP: lying on a bench, feet on the floor, parallel to each other, the stomach is pulled in. Hold the dumbbells with your palms facing each other (neutral grip). Straighten your arms and place the weights over your shoulders.

1.1. Lower amplitude: slowly lower the dumbbells to head level. Pause for two counts. Extend your elbows until you reach a 45 degree angle.

1.2. Upper range: Slowly lower the dumbbells until your arms form a 45-degree angle. Pause for two counts. Straighten them out.

1.3. Full range: Lower the dumbbells to head height and then fully extend your arms.

2. Lifting the biceps in the lower block while standing

Performed with a straight crossbar.

IP: feet shoulder-width apart, feet parallel, knees slightly bent, back straight. The crossbar is taken with a “bottom” grip.

2.1. Lower CR: Use your biceps to lift the bar up until your arms form a right angle. Pause for one or two counts, return the crossbar to the PI.

2.2. Upper AD: The bar is compressed to chest level and lowered to 90 degrees.

2.3. Full BP: connect the upper and lower BP.

3. Extension on the block while standing (for triceps)

IP: standing, knees slightly bent, torso slightly tilted forward with a deflection at the waist, elbows pressed to the sides. The bar is held with an overhand grip, the back is straight, the stomach is pulled in. The exercise is performed with the following amplitudes:

3.1. Lower: the crossbar is “squeezed” down by the force of the triceps until the arms are fully extended, then it rises to 90 degrees.

3.2. Upper: the crossbar is squeezed out to 90 degrees and returned to the IP.

3.3. Full: the bar is squeezed towards the floor and then the hands return to the PI.

4. Push-ups

IP: emphasis on socks. The body is straight (parallel to the floor), the stomach does not "sag". Hands shoulder-width apart, fingers pointing forward.

4.1. Lower BP: keeping the body in a straight position, lower the chest to the floor and slowly return to the PI.

4.2. Upper BP: Get down to the floor to the middle of the amplitude.

4.3. Full BP: Fully bend and unbend your elbows, dropping to the floor and rising almost to the level of fully extended elbows.

5. Biceps Curl with Rope Handle

IP: legs together, knees slightly bent, shoulders relaxed, stomach pulled in, arms down.

5.1. Lower amplitude: hold the handle so that the wrists look at each other. Bend your elbows to a right angle and unbend to full extension.

5.2. Upper BP: Bend your arms to the highest point, lower to 90 degrees.

5.3. The projectile moves along the entire amplitude - from the bottom up and descends until the elbows are fully extended.

Drying hands

"Drying" means getting rid of subcutaneous fat and giving the hands a beautiful relief. However, good muscle shape is achieved not only by proper nutrition, but also by physical exercises. Drying is suitable only for those who have already built up good muscles. For beginners, this procedure is strictly contraindicated.

During drying, it is necessary to adhere to the correct proportions of nutrients in the diet. During this period, preference is given to protein foods, and carbohydrates are limited.

In order to dry your hands you need to know the basic rules

The main emphasis is on short-term aerobic exercise (treadmill, etc.).
The program should also include work with weight machines aimed at the target muscle group.
Hand drying exercises are best done in the gym under the guidance of an instructor.
In addition to dumbbells, during exercises with additional weight, you can use a block simulator, light “pancakes” or a barbell bar.

Contraindications

Despite the seeming harmlessness, hand exercises also have their contraindications. You should definitely consult a doctor if you have the following health problems:

unstable blood pressure;
problems with the spine;
diseases of the cardiovascular system;
asthma and respiratory diseases;
obesity;
osteoporosis, osteochondrosis, etc.;
diseases of the endocrine system.

Exercises that train biceps and triceps are included in many training programs. Women, before pumping up their hands at home or in the gym, are wondering if these loads are really necessary? The reason for fear is the unwillingness to shake hands to the state of masculine. Is it possible, what exercises should girls focus on, do they need to work out their forearms and shoulders, and what kind of nutrition should they follow?

The muscles of the arms are represented by two main ones: biceps and triceps. The first allows you to bend your arm, the second - to unbend it.

arm muscles

In women, biceps work during the day with household loads and activities with children, and triceps are not properly loaded. When gaining excess weight, as well as growing up, this zone becomes flabby and sags. Hands no longer look as beautiful as in youth, clothes with open sleeves are put aside. To solve this problem, triceps need to be loaded with special exercises.

What do you need for homework?

To maintain muscle tone or get a beautiful relief on your arms, you can train both at home and in the gym. For homework, you need to purchase additional equipment.

Dumbbells up to 1 kg are ideal for beginners

The simplest inexpensive sports equipment that will help you make quality home workouts are dumbbells and barbells. To maintain shape and lose weight, women can purchase a small amount of inventory. If the goal is a pronounced muscular relief, the mass of weights will have to be increased gradually, buy dumbbells and a barbell with pancakes in advance.

You can also work with your own weight. For women and men who want to keep the body in good shape, basic exercises for the main muscle groups of the upper body are enough. If the goal is to change the relief and build muscle mass, you can work out on the horizontal bar and uneven bars.

Wondered how to pump up your arms at home without dumbbells and a horizontal bar? Prepare a simple and no less effective inventory:

chairs for performing various bench press variations;
expander;
small plastic bottles filled with water or sand.

Making shoulders wider

The question of training that allows you to visually increase your shoulders and build muscle mass in this area is most often asked by men and sometimes girls, in the case of an asthenic body type. Contribute to this load of the deltoid muscle. A definite plus of exercise is the transformation of posture.

Before you pump up your arms at home, a man or woman needs to warm up and give a load to the main muscle groups. After that, you can move on to exercises on the shoulders.

Exercises on the horizontal bar are one of the most effective for visually changing the width of the shoulders. The main exercise in this cycle of training is the usual pull-up, but with a wide grip, the maximum possible for your preparation. During one workout, up to 8 pull-ups are performed.

Pull-ups with the widest grip allow you to effectively work your shoulders

Dumbbell exercises

Take one dumbbell in each hand, place your feet shoulder-width apart, stretch your arms along the body. Spread them apart, raising the brushes to shoulder level, lower them.

Breeding arms to the sides with dumbbells

Bend your legs slightly, lean forward slightly. Take one dumbbell in each hand, lower them down. At the same time, spread your arms to the sides and return to the starting position.

During the exercise, you should feel the muscles

Take one dumbbell with both hands, pull them forward in front of you. Holding your hands, raise them up and down.

Exercise with weights on outstretched arms

These three simple exercises allow you to work out all three heads of the delta.

Working on the biceps

There are no effective ways to pump up your arms at home in a week, but exercises performed on biceps will give a visible result in just a month.

Stand up, close your legs together, bend them slightly at the knees, keep your back straight. Take one dumbbell in each hand. Squeeze the muscles while lifting the dumbbells up, lock your elbows during the exercise in one position. Then lower the dumbbells down. While exercising, you should feel muscle tension.

Flexion / extension of arms with dumbbells

Sit on a chair, tilt your body forward, spread your legs apart. Take a dumbbell in one hand, rest your elbow on your thigh, lower your hand down. As you exhale, raise your arm with the dumbbell up, leaving your elbow in place. The second hand at this time acts as a support, put its brush on the second thigh. After completing the desired number of repetitions, change hands. Do exercises smoothly.

Seated biceps exercise

We grow triceps

Before you pump up your arms at home with dumbbells, check your training program and keep in mind that all exercises aimed at developing the pectoral muscles involve triceps. If you have a lot of them in your arsenal, one isolated triceps exercise will be enough.

Take dumbbells in your hands. Lift them up and, leading them over your head, bend. The elbows should be tightly pressed to the head, and the shoulder and forearm should form a right angle. As you exhale, straighten your arms. If everything is done correctly, they will line up with the body in a single straight line. This exercise can be done standing or sitting.

The exercise must be performed smoothly.

Find support. It can be a sofa chair or another surface that is stable on the floor. Turn your back to the support and rest with your hands, straighten your legs so that the body forms an arrow. Beginners can bend them at the knees. As you inhale, begin to bend your elbows, lowering your body down, butt should not touch the floor. As you exhale, return to the starting position.

The support in this exercise can be an ordinary chair.

To load the chest, back muscles and triceps, women can perform a bench press. In the light version, the emphasis is on the hands and knees. During push-ups, the elbows should be pointing back.

A variation of the exercise for a prepared body

All exercises are performed in three sets with repetitions of 15-20 times.

Should you train your forearms?

Before pumping up your arms at home without dumbbells, include one or two exercises on the forearms, part of the arm from the hand to the elbow, into the training program. Training these muscles is important for the harmonious development of the whole body, and strengthening them reduces the risk of injury during weight training.

Expander - the easiest and most effective way to train the muscles of the forearm

The muscles of the forearm are often used in everyday life, so it will be very difficult to achieve progress in the form of their active growth. For men, this is important and achieves a similar result with painstaking work for a long time, and for women it is enough just to keep the muscles in good shape. Without proper diligence and nutrition, there will be no mass growth in this area, they will remain graceful, feminine and at the same time strong.

Expanders are most often used to train the forearm. Before classes, you need to pick up a good hard projectile and work with a brush, observing the standard number of approaches and repetitions.

You can also work your forearms with dumbbells. To do this, take one dumbbell in one hand and perform flexion / extension of the wrists. The rest of the arm must be fixed, only the hand works. You can perform the exercise sitting or standing.

Features of women's training

Arm workouts for women are different from muscle development exercises for men. Standard requests from the representatives of the weaker sex, so that the hands in life and in the photo look neat, smart, feminine. Some girls want a relief, but not a pronounced one. Many are afraid to get a mountain of muscles and completely avoid putting a load on their hands.

Working out the hands allows women to make them fit

In women's training, it is quite difficult to achieve such an effect. The hormonal background and the constitution are different from men's. Reduced testosterone production and an increased percentage of body fat do not allow biceps and triceps to grow intensively. The legs and buttocks in this regard in women are much more responsive.

In order for the hands to look well-groomed, toned and beautiful, it is enough for ladies to include one separate workout with exercises for the hands per week. One or two exercises will be enough for each muscle group.

If the program includes exercises for the pectoral and spinal muscles, the arms will also be worked out in them.

Before you pump up your hands at home, women over the age of 40, 50 and older, as well as girls whose bodies are not prepared, need to tone the main muscle groups. To do this, it is enough to perform basic exercises without weights.

As they strengthen, they can be loaded. At first, half a liter bottles filled with water, or dumbbells weighing 0.5 kg, will be enough. You can take more weight when you manage to hone the technique of performing exercises. In the gym, a coach will help in this matter, and at home, a video.

Do not forget that doctors do not recommend engaging in women during menstruation. In individual cases, in agreement with the doctor, these days you can train the top, including the arms.

Food

When working to improve the quality of your own body, you need to remember the importance of nutrition. Before pumping up your hands at home, decide what result you want to get.

In addition to nutrition, it is important to consume at least 1.5 - 2 liters of water.

If you are interested in losing weight, it is important to recalculate the number of calories consumed, taking into account the energy costs of training. In this case, the standard daily allowance will need to be reduced by several hundred calories, simple carbohydrates should be replaced with complex ones.

If you want to build muscle, you must be in a calorie surplus and training with a steady increase in weight.

Many women want to work out and emphasize the relief of their hands. This is where a low carb diet can help. It is not worth resorting to it the way professional athletes do. Violation of your usual balance of carbohydrates is fraught with food allergies and problems with the gastrointestinal tract. It will be enough to focus on complex carbohydrates, fiber and increase the percentage of protein dishes in the diet. Don't cut out carbs and fats completely.

Both beginners and professionals in the training program should include loads on the main muscle groups and, on certain days of the week, pay attention to specific parts of the body. When compiling a program, do not forget about the breaks between workouts so that you can see progress in your studies, and you like the reflection of your own body more and more.