How to tighten arm muscles: exercises for women. Hand exercises for women at home

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 feelings 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.

Hands are a problem area for many women. The skin on them can sag, lose elasticity. In addition, this is one of the areas where excess fat often accumulates. Ugly hands spoil the figure and lead to numerous complexes, especially since you can’t hide them under clothes in the summer. However, this can and should be dealt with. Simple and effective hand exercises for women that can be performed at home will help to cope with the problem of sagging and full hands.

Many ladies, exercising at home or in the gym, deliberately avoid arm exercises, because they are afraid that their figure will become unfeminine. In fact, in order to get impressive biceps, the ladies will have to try very hard - this is difficult from the point of view of the physiology of the female body. If you do hand exercises for women with light weights, you will not build muscle mass, but you will tighten and strengthen the arms, make them beautiful and elastic.

The optimal weight for training hands for women is 1-3 kg. More is simply not needed, and less burdening will not give results.

Another important point. If you have excess fat on your hands, then there is simply no point in pumping them, because the relief will not appear under the fat. You will also need a diet and workouts aimed at overall weight loss: running, swimming, exercising on an elliptical trainer, and so on. Also note that you need to start training your arms with a light warm-up without weight.

• Train in good physical health.
• Hone the correct technique for performing exercises - at first it is more important than weight and number of repetitions.
• Try to avoid sudden movements, as they can cause joint injuries and tendon sprains.
• It is enough to train 3-4 times a week.
• Control your breathing while exercising. Breathe deeply and slowly, do not hold your breath. Remember that the main muscle effort is always done on the exhale.
• In order for the figure as a whole to look harmonious, do not forget about cardio training and working out other parts of the body.

The best arm lift exercises for women

We offer you the best hand exercises for women at home, which will help to cope with the problem of loss of elasticity and tone in this area. Start your workout with a warm-up - it will help the muscles warm up and prepare. Perform swings, circular movements of the shoulders and arms, rotation back and forth in turn, raising the arms, imitating the movement of scissors. You can also jump, walk in place at a fast pace, and so on. Now let's move on to the exercises.

Exercise 1. Breeding arms with dumbbells to the sides

You need to take a vertical position, standing, put your feet together. Relax your arms and stretch them along the body, turn your palms to your feet. In the hands should be small dumbbells. At home, you can replace them with plastic bottles filled with water or sand. As you exhale, spread your arms to the sides, raising them slightly above the shoulder line. A slight bend at the elbows is allowed. At the extreme point, linger for a few seconds, then slowly return to the starting position. Do three sets of 10-12 reps.

Exercise 2. Incline Dumbbell Raise

Starting position - standing. Put your feet together, slightly bend them at the knees. Keep your back straight, tilt your body slightly forward. Lower your arms holding the dumbbells to knee level. In this case, the palms should look at each other. As you exhale, you need to raise straight arms parallel to the floor up. On an inhale, lower them down. Repeat exercises for the muscles of the hands for women in three sets of 10-12 reps.

Exercise 3. Dumbbell Alternate Press

You need to stand straight, put your feet shoulder-width apart. Raise your arms with dumbbells to shoulder level. As you exhale, raise one dumbbell above your head, as you inhale, lower it down, and squeeze the other one up. Perform bench presses, alternately changing hands. Do 10-12 reps and three sets total.

Exercise 4. Push-ups from the floor

Push-ups are classic exercises for strengthening the muscles of the hands for women, aimed at strengthening the arms, shoulders, chest. You need to take an emphasis lying down, spreading your arms shoulder-width apart at chest level. Point your palms forward, and spread your feet approximately the width of the pelvis. Inhaling, you need to lower yourself on your arms bent at a right angle, while exhaling, return to the starting position. Enough to wring out 10-12 times in three sets.

In women, the muscles of the hands are very weak by nature, and classic push-ups with a lack of training can be difficult for them. Therefore, at first, you can perform simpler versions of the exercise, for example, push-ups from your knees. Everything is exactly the same, only you need to rest on the floor not with socks, but with your knees.

Exercise 5. Reverse push-ups

To perform reverse push-ups, you will need a chair or bench. Sit on bent legs, grab the edges of the seat with your hands. Keep your back straight. The angle between the shoulder and forearm should be 90 degrees. As you inhale, go down as low as you can, then as you exhale, rise.

There is an easier version of the exercise. For him, you need to put your hands close to each other and perform push-ups, putting forward straight legs.

Exercise 6. Bench Press

For this exercise, you need to lie on a horizontal bench so that your head does not hang down. Put your feet on the floor. Arms with dumbbells bent at an angle of 90 degrees. If the exercise is done at home, then you can lie on the floor and bend your knees. As you exhale, squeeze the dumbbells up. Hold them above your head for a few seconds, turning your palms towards each other. Then, on an inhale, return to the starting position.

Exercise 7. Raising dumbbells for biceps

Dumbbells need to be taken with a reverse grip, arms bent at the knees and pressed to the body. Perform smooth flexion and extension of the arms. Each time the dumbbells should be pulled up to the chest. Do three sets of 10-12 reps.

Exercise 8

You need to stand up straight, put your feet shoulder-width apart. Take a dumbbell in one hand and gently wind it behind your head, and lower it just as smoothly. Need to repeat exercise 10-12 times, then do the same for the other hand. Do three approaches.

Exercise 9. Triceps French Press

Stand up, straighten your body, put your feet shoulder-width apart. With both hands, grab one dumbbell and hold it behind your head so that your elbows are bent. As you exhale, straighten your arm, lifting the weight towards the ceiling. As you inhale, lower your arm with the dumbbell behind your head again. All you need to do three approaches by repeating the exercise for each hand 10-12 times.

Exercise 10

Put your feet together, tilt your body forward slightly, while keeping your back straight. Take dumbbells in your hands and bend them at a right angle, fix them at chest level. As you exhale, take your straight arms behind the body back so that the palms are turned towards each other. Inhaling, return to the starting position. Repeat Arm Toning Exercise for Women 10-12 times, doing three sets in total.

Such a simple set of hand exercises for women will help keep your hands in good shape, provided that you perform it regularly, it will help to significantly improve the appearance of your hands. But it is also worth taking care of other factors that are also responsible for their beauty.

If your hands are full, you must review nutrition. Try to exclude from it sweet, fatty, fried, starchy foods. Drink enough water, eat often, little by little and healthy food - in general, the same rules apply here as for proper nutrition in general.

Also, various procedures can be useful to improve the condition of the skin of the hands. Salons can offer us mesotherapy, liftings, massages and so on. At home, you can use a contrast shower, self-massage, apply various masks and creams. The procedure may help. wraps. Wrapping improves blood circulation, promotes the removal of excess fluid and tightens the skin. It is recommended to take a course of 10-15 procedures with an interval of one day. For the skin of the hands, you can use the same mixtures as for other parts of the body. For example, one of the simplest recipes involves a mixture of fat cream, corn oil and a few drops of citrus essential oil. Keep this mixture on problem areas for about 20 minutes. It can also be effective to massage problem areas with a combination of essential oils.

You can easily improve the condition of your hands at home, if you approach this issue responsibly. It is enough to regularly perform the proposed set of exercises and supplement it with other measures, and then you will soon see clear changes for the better.

Video exercises for slim arms for women

One of the most ridiculous and unpleasant feelings is when your hand continues to “wave” goodbye to someone after you have already stopped moving it. If this feeling is familiar to you firsthand, then you will understand how important the topic we have raised today is.

So, if you have flabby arm muscles and your skin hangs down like bat wings, this is very unpleasant and ugly, and you definitely need to get rid of such a disgrace. The main thing is to sincerely want this and tune in to the result, and we will tell you how to do it as quickly and efficiently as possible.

How to tighten arm muscles #1. Hand circles: Let's start the battle for toned and beautiful arms with this simple but effective exercise. Starting position - standing, feet shoulder-width apart. Raise your arms to shoulder level and spread them out to the sides. Begin to rotate your arms in a clockwise direction and try to ensure that the movements are dynamic and the muscles tense. Change the direction of rotation after 30 seconds. Continue to perform this exercise with a periodic change in the direction of rotation for several minutes - until you feel a burning sensation in the muscles. If this exercise is easy for you, pick up dumbbells of the appropriate weight.

How to tighten arm muscles №2. Reverse push-ups: starting position - sitting on the floor, hands down along the line of the hips, palms on the floor, fingers looking in the same direction as the toes. We tear off the buttocks from the floor, in this position the emphasis is on the hands and feet. On inspiration, we bend our elbows and lower the buttocks to the floor, but do not touch it, while exhaling we straighten our arms and “push” the body up. Elbows should be bent at an angle of no more and no less than 90 degrees. Repeat the exercise for a minute or more - until the muscles burn.

How to tighten arm muscles No.3. Pulsating Pyramid: Starting position - standing or sitting on a fitball, arms extended forward and folded together, stomach tightened, back straight. Bend your arms at a 90-degree angle and begin to make quick pulsating movements with them up and back. Do not lower your arms, bending them at an angle of less than 90 degrees, make sure that they are tightly pressed against each other. To enhance the effect, hold a weighted Pilates ball between your elbows. Repeat the exercise for a minute or until a burning sensation appears in the muscles.

How to tighten arm muscles No.4. Triceps Sliding Pushups: Starting position - on all fours, palms rest on plastic plates or rags (here it is important that the surface under the palms is not rough for smoother sliding). On exhalation, we begin to smoothly move the straight right arm forward and to the right as far as possible, the left arm is pressed to the side and smoothly bends at the elbow to an angle of 90 degrees. As you exhale, return the right hand to its place, vigorously straightening the left hand. Repeat the same on the other side. During the exercise, the body is tense, the stomach is pulled in, the hips do not “sag”.

Do this exercise for a minute or until a burning sensation appears in the muscles.

How to tighten arm muscles №5. Squat Arm Rotation: starting position - legs wider than shoulders, knees bent at an angle of 90 degrees, buttocks lowered as if you were sitting on an invisible chair. The back is straight, the stomach is tightened, the weight of the body is transferred to the heels. The palms are clenched into fists and are in front of the face. Raise your arms bent at the elbows to the level of your forehead and begin to rotate your fists clockwise as quickly as possible, while the elbows “look” to the sides. Rotate the minute clockwise and the minute in the opposite direction. We perform the entire cycle until a burning sensation in the muscles appears.

How to tighten arm muscles №6. Push-ups "from the shoulders": Starting position - stand face down, leaning on straight arms and legs, the pose resembles an inverted “v.” As you exhale, begin to bend your elbows, moving your body weight onto your hands, try to lower your forehead to the floor as low as possible. As you exhale, straighten your arms with a springy movement.

Often, in the struggle for a slender figure, girls try a variety of diets, exercise complexes, but they cannot cope with sagging and flabbiness of the skin of their hands.

Especially noticeable is the sagging of the skin of the hands in the forearm during rapid weight loss, when fat burns out, and there is no decrease in skin volume. What to do?

The biceps muscle (biceps) and the triceps muscle of the shoulder (triceps) are responsible for the beautiful shape of the arm. How to tighten sagging skin on the hands? It is necessary to give a load to these muscles, as well as to apply other effective methods described below.

Warm up

• Hands shoulder-width apart, chin slightly raised, shoulders straightened. We raise and lower our hands.
• With effort we squeeze our hands at the elbows, straining the muscles.
• Raise your arms parallel to the floor and lower.
• We rotate the brushes first in one direction, then in the other direction.

You can warm up the whole body shown in the video:

We do all movements at an arbitrary pace. After completing the warm-up, you are ready for more difficult exercises for your hands.

Training complex for saggy arms from 5 movements

So, the main question that interests us is: how to tighten sagging arms at home? Those who have coped with the problem of sagging muscles note that a special complex should be the first step to victory. In order for the exercises to give the best effect, at the beginning do a light workout.

So, we present to your attention effective exercises for flabby arms for women.

1. Exercise "Castle"

1. We stand straight, raise one hand and put both hands behind our backs;
2. We take out the fingers of one hand with the fingers of the other;
3. We connect the fingers in the castle.