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How to pump up the arms with dumbbells for a girl. Option III: Arms and shoulders - create a beautiful relief. We swing our hands at home with dumbbells or a load

1. Why should a girl shake her hands

Hands more than any other part of the body are in sight. If in winter they can be hidden under sweaters with wide sleeves, then in summer it is much more difficult to do this. And why deny yourself beautiful sweaters and airy sundresses with bare shoulders? If the reason is that you are embarrassed by your hand relief, or rather, its absence, then it's time to change that. No matter how trite it may sound - everything is in your hands, and your hands too. First of all, you should get rid of the stereotype that pumping hands is the lot of men. Beautiful hands for women are a necessary part of the overall look. Do not be afraid that you will become like a mustang, believe me, for this to happen, you need to stay in the gym. We will analyze a set of exercises to give your hands a beautiful and natural shape, and this can be achieved at home. Further, do not forget that you need to deal with your hands in combination with pumping the rest of the muscles, while you must follow proper nutrition, only then there will be a noticeable effect.

2.Where to start?

The first thing to do is to get the necessary equipment. To perform arm exercises, you will need a floor, a chair, but everyone will certainly have it, as well as dumbbells that can be replaced with any other weights, such as water bottles. It is important to determine the starting weight of the weights. For starters, you should take dumbbells that you can lift 15-20 times for 3 sets, while you should feel muscle tension. Usually the starting weight is 1.5 or 2 kg. You don’t need to take large weights right away, they should be increased gradually, as your muscles are pumped, as soon as you feel that the initial weight is not enough for you, but not earlier. When you have decided on weighting agents and prepared for training, you must first do a warm-up. Otherwise, at best, your muscles will hurt a lot, and at worst, you can damage them. After warming up, you can start exercising. For convenience, we suggest dividing the exercises into three blocks: exercises for biceps, triceps and shoulders.

3. Exercises for the girl's biceps

Biceps work when we bend our arms at the elbow. To give it a beautiful shape, it is enough to perform a couple of simple exercises.

1 .bending the arms for biceps in front of you (with weights) - Stand up, put your feet shoulder-width apart. Take the weights, stretch your arms along the body, turn your wrists outward, and press your elbows to your waist. Begin to bend your arms alternately at the elbows to chest level. repeat 15-20 once for each hand 3 approach.

bending the arms for biceps in front of you (with weights

2. bending the arms for biceps in front of you while sitting (with weights) - Sit on a chair. Place your feet so that an angle is formed in 90 degrees. Place your elbow on your thigh, just above the knee. Bend and unbend your arm. Repeat for each hand 15-20 times by 3 approach. For the fourth approach, do the same exercise, but wrap your wrist inward, then you will work out the muscles of the forearm.

4. Exercises for the girl's triceps

Triceps is the most problematic part of the arm. It is this zone that sags and sags over the years, giving away the woman's age. In order for your arms to be taut and have not changed over the years, you need to worry about pumping these muscles in advance. We offer two effective exercises:

1. Go to a chair or sofa. Lean with both hands on the edge, lower yourself down to the floor so that your hands behind form an angle of 90 degrees. Lift yourself with the strength of your arms, not your legs. repeat 12-15 times by 3 approach. Can you feel the muscles in the back of your arm tense? If yes, then you are doing the exercise correctly, and your triceps are working.

back push-ups

2. Bending the arms at the elbow from sit to triceps (with a weighting agent) — Raise a straight arm with a dumbbell over your head, pressing your elbow to your head, bend and unbend your arm back at the elbow. With your other hand, hold your working hand so that it does not move to the sides (you can do it with two hands, this will be easier but less effective). Repeat for each hand 12-15 times by 3-4 approach.

5. Shoulder exercises for a girl

Consider the most effective shoulder exercises suitable for girls:

1.Wiring dumbbells to the side - For the rapid development of the shoulder muscles, it is recommended to perform exercises on the so-called "With medium bunches of shoulders " . These are lifting dumbbells to the sides or abduction of hands. Dumbbells are taken with an overhand grip, arms along the body. Raise your arms to a position parallel to the floor, forward or to the sides. You should have enough 2-3 approach to 12-15 repetitions.

2 . - Dumbbells are taken with a grip from above, rise to the level of the ears. Squeeze with force up over your head, return to the starting position. We carry out 10-15 repetitions by 2-3 approach.

6. Push-ups for a girl

Push-ups are known to everyone since school. This exercise is worth talking about separately, because thanks to it you work out several muscles at the same time: not only the arms, but also the back, abs, chest muscles and even the buttocks. If push-ups are not your forte, then start with a simple option.

Lightweight push-up variant - Rest your hands on a sofa or other hard surface that is at a height 30-40 cm from the floor, put your hands shoulder-width apart, bend your knees, keep your back and buttocks at the same level, lower yourself down, touching the support with your chin. repeat 15-20 once in 3 sets.

- push-ups from the floor with legs bent at the knees. The principle is the same as with the sofa. The main thing is not to stick out your buttocks and not to bend your back. The lower you go, the better.

- these are push-ups in a straight bar, that is, with straight legs, again, do not forget to watch your back and buttocks when doing the exercise.

7. The main thing is the system of exercises

This set of exercises is quite enough to pump up the hands of a girl at home. Remember that as soon as you start exercising, fat will be replaced by muscle and therefore arm size may not decrease. In order to visually reduce the volume of the hands, it is necessary to drive away the hated fat, then only the results of your work - the muscles - will remain on your hands. The best fat burners are aerobic exercise: swimming, running and walking. The most effective means is running. Enough 15-20 minutes a day, and you will notice a tangible result. In this case, as for exercises on the hands, and any other, consistency is important. In order for the hands to look embossed, all you need is 30 minutes a day 3-4 once a week. Just think, all 30 minutes for your health and beauty! Is it a lot? Of course, it is very difficult to force yourself to exercise regularly. There are thousands of reasons not to do exercises today, and "tomorrow" can happen in a week or a month, the more often you allow yourself to relax, the more difficult it is to start. But if you are still determined to take care of your hands, then do it systematically, otherwise it is a waste of time. We wish you good luck and strong willpower!

8. How to pump up the hands of a girl at home

A slender and toned body always attracts the eye, because it is much more pleasant to look at a person in whom strength and health play. However, the modern world and the development of society has led to the fact that comfortable living conditions and the absence of any physical activity adversely affect the physical development and health of the nation.

Increasingly, one can meet overweight or, on the contrary, frail and skinny people who do nothing but complain about poor health. Any girl and woman who wants to be always in the spotlight is simply obliged to pay enough attention to her body, physical activity can not only lead you to an attractive appearance, but also improve your health, both physically and psychologically.

Hands are a part of the body that is always in sight, especially in the warmer months when you want to wear clothes with short sleeves or no sleeves at all.

By the way, the arms have a peculiarity, especially the shoulder part, to recover first.

So, of course, it doesn’t happen to everyone, for some, excess fat goes to the stomach or sides, but for someone, it’s just in the back and in the arms. And if the stomach can still be hidden, then you can’t pull your hands in and disguise them, they immediately treacherously give out all the extra pounds.

By the way, the option with thin and shapeless hands is also not the best, it does not look much better than fullness. But beautiful and slightly embossed muscles will always be beneficial to emphasize your beauty, to say that you are “you” with sports, and men really appreciate this.

It turns out that you need to quickly pump up your arms and shoulders, but how can a girl who has never done this and absolutely has no idea where to start do it?

The easiest option is to sign up for a gym where an experienced trainer, having his own system of exercises, will help you in this matter. But there is a simpler, less costly and financially and time-consuming way - let's pump up our hands at home!

Most often, it is women's hands that are easier to create a beautiful relief shape than all other parts of the body. The most important thing is the presence of desire and perseverance, since it is quite possible that enthusiasm will evaporate in just 2-3 days, here it is important not to stop, but to continue training.

Those girls who are overweight, especially in the area of the hands, of course, need to lose weight, otherwise all your exercises will not bring visible results.

A layer of fat will simply cover your muscles, so you need to include a weight loss complex in your diet - aerobic exercise, running, swimming. As they say, patience and work to help, a beautiful body deserves to be fought for.

By the way, some girls try, on the contrary, to avoid exercises on their arms and shoulders, explaining this by the fact that they can “pump” their muscles and turn into a “man”. These are not true, but rather excuses that should not be resorted to.

The female body can turn into a huge muscular colossus only if the woman starts taking the male hormone -. In any other case, the muscles in girls grow very reluctantly, so it is very, very difficult to make your body “pumped over”.

What do you need to exercise at home?

At the lowest point, it is necessary to unbend completely, but not completely, so as not to injure the elbow joint. Another option is to simultaneously bend your arms, in this way you will perfectly pump your biceps.

The next exercise is the abduction of the arms, which forms a beautiful line of the shoulder joint. We put our feet shoulder-width apart, and tilt the body forward until the shoulders become parallel to the floor. As you exhale, lower your arms to the bottom, and as you inhale, slowly bring them back.

In addition to exercises with dumbbells, you can pump up the muscles of the arms on the horizontal bar, of course, you won’t see much effect in a week or two, but in a few months you will definitely be delighted with beautiful and toned muscles. In addition to this exercise on the crossbar or horizontal bar, they give the necessary load to the back and abdominal muscles, which is also very good.

To begin with, you can simply hang on the horizontal bar, thus training the endurance of the hands and stretching the spine. The most effective is pull-ups, of course, only advanced girls in sports terms can do them correctly. 3-5 pull-ups are enough to start, then the number can be increased up to 7-10 times.

Another effective exercise - push-ups, commonplace and known to everyone since school, brings a tremendous effect on the muscles of the arms, back and chest, giving it a toned and beautiful shape.

Push-ups are performed from the “ ” position, the elbows should be bent to 90 °, the stomach is constantly in tension and drawn in, the back does not form a hill, and the line of the pelvis does not rise above the level of the back.

If you are not yet ready for this method, then you can do push-ups “from your knees”, this option is available to everyone, even very unprepared individuals. For the first time, 10 times is enough, then the amount can be increased up to 15-25 times.

In order to pump up the triceps (the reverse side of the shoulder part of the arm), you can do dips. To do this, you need to sit on a bench or a stable chair, place your palms behind you shoulder-width apart, while clasping the bench.

Now we move the pelvis and buttocks forward, stretch our legs a little in front of us, lower the pelvis down, while bending our elbows. You need to lower yourself until your shoulders are parallel to the floor, and then return to the starting position with muscle effort.

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"

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

Note! It is precisely those parts of the arms that sag, the muscles of which are least used in everyday life. As soon as we start to load them regularly, they have a relief.

2. Hammer lift

In this exercise, the biceps work, a beautiful line of arms is formed,.

We take a dumbbell weighing 0.5 kg in each hand;
Legs bent at the knees stand shoulder width apart;
The shoulder blades are brought together, the arms are slowly raised and lowered with the help of the elbow joint.

See the video for more details:

Do the hammer lift 3 sets of 15 reps.

3. Extension of arms with a dumbbell while sitting

We stand straight watch your posture;
Raise your arms to the sides, keep them parallel to the floor;
We make circular movements with a small amplitude.

3 more effective methods of dealing with sagging hands

The “attack strategy” for flabby hands is being developed in three main areas:

First of all, the implementation of a special set of exercises with an emphasis on the load on the hands;
Application of the principles of healthy, rational nutrition;
Performing hand care procedures.

Applying any one direction in the fight against this problem, do not expect complete success. It is necessary to use the whole range of means, and then you will achieve the desired goal. How to remove sagging hands at home, in addition to doing physical exercises? pay attention to water procedures.

1. Contrast shower

The use of a contrast shower gives good results - it tones the skin and blood vessels. Just need to apply it carefully- start by dousing the feet, and after a few days you can reach your knees.

So, gradually, when the body has adapted, you can move on to contrasting douches of the whole body.

If you are not friends with cold water, it is advisable to limit yourself to contrasting dousing of problem areas of the hands.

When practicing such procedures, you must remember the following rules

The procedure should start with hot water and end with cold water;
"Cold" exposure should last many times shorter than "hot" exposure;
After dousing, you should feel joy and cheerfulness, and not chilliness and lethargy;
Gymnastics and contrast showers will give good and lasting results, provided that you use them regularly.

The use of contrast water procedures stimulates blood vessels, improves blood flow and lymph outflow, tissues are saturated with oxygen, and metabolism improves. If the shower jet is strong, it also has a massage effect, which increases the benefit of the contrast effect.

Note! The area from the shoulder to the elbow, where the skin has sagged most noticeably, needs to be given more attention - regularly massage and wrap.

2. Massage and wraps

If you are worried about loose skin on your hands, you can perform a simple massage. This method is especially suitable for women over 50 years of age. Do it at home very simple. You need to take a drop of the oil that you love and massage the problem area in a circular motion from the bottom up. This massage is an ideal remedy for sagging skin.

Wraps are not difficult and pleasant to do. To enhance the effect of the procedure, you can first use a peeling or scrub. Next, steam the algae purchased at the pharmacy, apply them to the problem areas of the forearm for half an hour, wrap the top with cellophane film and wrap yourself in a blanket.

Then wash off the mask and smear your hands with a nourishing cream. Instead of algae, from time to time, apply any masks that you use for the face to your hands.

After two months regular complex exposure, you can see the first results - the skin will become more toned, the muscle relief will be outlined. But in order to achieve the results you aspire to, training and care for the problematic part of the hands must be practiced constantly.

Note! At the beginning of the complex of procedures, the skin looks parched, with a network of small wrinkles and uneven pigmentation. But with each new procedure, you will be happy to notice how the skin condition changes for the better.

3. Proper nutrition

Diets that are used thoughtlessly lead to the fact that a person feels weak, tired due to the fact that the body does not receive the necessary minerals and vitamins with food. The skin becomes pale, pigmented and dry. In addition, due to the rapid burning of body fat, the skin begins to sag.

To prevent this from happening, weight loss should occur gradually, while your menu should contain all the substances necessary for the body, which are the building material for the body.

Nutritionists advise give up strict diets, but simply limit high-calorie foods - flour and confectionery, fatty meat, animal fats.

Preference should be given to low-fat chicken meat, salads from fresh vegetables, dairy products. You can treat yourself to your favorite cakes and pancakes only during the holidays.

Skin that has suffered as a result of diets needs to be properly cared for, as it becomes wrinkled and sags.

Do not mindlessly use diets for weight loss, they harm the body, the “frightened” body begins to store calories for the future after applying the diet, as the metabolism is disturbed;
Do you want to lose those extra pounds? Limit high-calorie foods in your diet, give up fatty foods, move more, do gymnastics;
Regularly use masks for the problematic area of \u200b\u200bhands, which include vegetable oils, dairy products, honey. Their use helps to increase the elasticity and rejuvenation of the skin;
Exfoliate your entire body once a week. Coarse salt mixed with cream is well suited for this.

Take care of yourself, treat your body with love and be healthy!

Every man wants to have strong arms. And you don't have to go to the gym to do it. If desired, even at home, you can pump up the muscles of the hands without spending money on subscriptions. True, you still have to spend money on the purchase of shells. If you already have dumbbells and a barbell at home, it's even easier. With their help, you can pump up muscles the fastest.

So, there are quite a few muscles on a person’s hands, but some of them are most often trained:

biceps (responsible for bending the arms);
triceps (the main task is to extend the upper limbs);
forearms (needed to move the forearms and hold objects with fingers).

Their location can be seen in the following image:

What do you need for homework?

Ideally, a sports bench, bars and a crossbar, several dumbbells and a barbell. True, not much is able to buy this (in our article on how to make dumbbells at home). These shells can be replaced with improvised means, for example, plastic bottles with sand or water.

Working with such inventory is not so convenient, so if there is a great desire, it is still better to buy some hardware for yourself at home. Until that time, you will mostly have to do exercises with your own weight.

You can train your hands twice a week. One of them - we swing the biceps and triceps, the second - we load the deltas (shoulders) and forearms. So, let's start by analyzing the most effective exercises for these muscle groups that can be done at home.

Making shoulders wider

We know that deltas consist of three bundles - anterior, lateral and posterior. The strongest of them is the front one, it is involved in many hand movements. For example, with the popular bench press, the front bundle of deltas is quite heavily involved in the work. It is activated in those moments when we need to lift something up above our heads.

Lateral and rear deltas are less developed. Moreover, training the former can visually make the shoulders wider, while not giving them real strength or power. They swing mainly due to traction or swing movements.

It is best to train the shoulders with dropsets with small weights, since doing exercises with maximum weights is very dangerous, given the structure of the shoulder joint, and it is easy to injure it. Therefore, when training deltas, you do not need to chase the weights, but you should try to feel the working muscles as best as possible.

Army press

In the classic version, it is performed with a barbell and works well on the front and side deltas (to a lesser extent). To perform, you need to take the neck with a grip slightly wider than your shoulders, bend your back and put it on the pectoral muscles. Then, as you exhale, squeeze the bar up, and lower it as you inhale. The back should be arched, for insurance, you can wear an athletic belt.

If there are no barbells or dumbbells, then you can replace them with plastic bottles of water or sand, for example, with a volume of 5 liters. Their handles must be strong so that the bottles do not fall on the floor. Other handy tools can be used as a substitute, depending on what you have at home.

This is a basic shoulder exercise, incorrect back positioning can lead to problems with the spine and lower back, so always follow the execution technique. It is enough to do slowly 4-5 trips of 10-15 repetitions.

Mahi hands to the sides

Depending on the technique, the lateral and rear deltas are involved in the work to varying degrees. Mahi (or dilutions) are made with little weight. For starters, 5-8 kg for each hand is enough. Beginners can start with two liter water bottles (if they can be clasped properly).

The technique is quite complicated and few people without the help of an instructor will be able to perform the exercise correctly the first time. You need to stand straight, put your feet shoulder-width apart, slightly bending them at the knees. In both hands we hold dumbbells (or their substitutes). As you exhale, we spread our arms to the sides (as if a bird is flapping its wings). The elbows should always rise above the hands, which should be brought to the level of the chin or slightly higher.

We propose to perform this exercise with the following drop set (without rest):

10-12 times with dumbbells weighing 8 kg;
10-12 times with dumbbells 5 kg;
the maximum number of times with dumbbells is 2 kg.

Try doing 3-4 sets like this - your shoulders will burn unbearably, but it will be of great benefit, and you will be one step closer to your goal of developing beautiful and sculpted arms.

If you want to pump the back muscle bundles with this exercise, then it will need to be performed in a forward tilt.

Working on the biceps

Biceps workouts should be varied. In addition, in order to use the two bundles (heads) of this muscle group, one must not forget to load the brachialis, which is located under the biceps. It is during the training of this muscle that the height of the biceps will increase.

There are several basic exercises for biceps. We note right away that although reverse grip pull-ups are such, they are difficult to fully use in pumping hands. This is due to the fact that in addition to the biceps, the back is also very tense, and this takes a lot of strength. Often it is this fact that prevents you from fully concentrating and putting all your energy only into training your hands.

Standing barbell curls (bicep curls)

This exercise, perhaps, was seen by everyone who at least once looked into the gym - such is its popularity. Some, due to physiological characteristics, use two dumbbells instead of a barbell. This option also has the right to life and is no worse. If there is no sports equipment, then you can come up with various weights. For example, sandbag, cast iron pipe, etc.

To perform, stand up straight, bend your knees slightly, take the bar with a reverse grip. Grip width can be different, choose the option that best suits you. At the lower and upper points of execution, do not relax your hands, keep them in tension. Four sets of 8-12 reps is enough.

Choose the weight of the projectile according to your strength. As muscle mass and muscle endurance increase, increase it.

Hammers

So, we found a good exercise for building biceps mass, what's next? We must not forget about the development of brachialis, as this will help visually make our "guns" even higher.

One of the most common and recognized methods is the implementation of a hammer (or hammers). The starting position is the same as in the previous exercise. In both hands we take dumbbells or bottles of sand. The palms should face each other. Without turning your wrists, lift the weight to shoulder height with one hand, then the other.

The elbows should remain in one place - pressed to the sides. The part of the hand that is above it should also not move. We bend our arms slowly, without swinging the body. Sets of 3 or 4 10-15 times will be enough to load the brachialis and get positive feedback from it on rest days. .

When performing the above exercises, watch the body - it should not sway. Otherwise, you will remove the load from the biceps and transfer it to the whole body. At the same time, the efficiency of hand development is reduced several times.

We grow triceps

Contrary to popular belief, it is the triceps, not the biceps, that will help to make the arms wider the fastest. They consist of three beams, the development of which will significantly increase your hands.

Push-ups on the uneven bars

This is one of the best exercises, which is considered basic for working out the extensor muscles of the arms. In this case, it is better to take a narrow grip (shoulder width or slightly narrower). Even when working only with their own weight, the hands receive a solid load, which not everyone can do.

In order for the load to be concentrated almost exclusively on the triceps, you need to perform the exercise with a flat back, moving your legs back. In this way, you minimize the involvement of the pectoral muscles.

If you are able to do more than 4 sets of 20 times with a minute rest, then you can safely start adding weights, for example, doing push-ups, tying something heavy to yourself (a five-liter eggplant with water, a sandbag, etc.).

There are also cases when there are no bars in the yard and at home, what to do in this case? The emphasis can be taken on two chairs, which should be placed at the width of your shoulders. Just be sure to keep a balance so as not to fall to the floor along with such a design.

You can also try a safer way. Place two chairs side by side - one behind you (put your hands on it, fingers should look forward), the other in front, on which you put your feet. Bend your elbows, try to pull the latter back, and not to the sides. If it is too easy to perform the exercise, then you can put a few books or other weighting on top of yourself. Perform 4-5 such approaches 10-15 times in training.

Classic push ups

The simplest thing you can think of is doing regular push-ups from the floor. There is no doubt about their effectiveness, but you can’t really build muscle mass with them. Nevertheless, putting your hands in order, adding sports uniforms to them in the form of a relief is quite realistic.

You can complicate your tasks a little and do push-ups in a handstand. If you have problems with balance, then you can rest your feet on the wall. In this embodiment, doing push-ups is quite difficult. The main thing to remember is not to put your hands too wide, otherwise the load will be transferred to the pectoral muscles. You need to put your hands a little narrower than shoulder width.

Bent over arm extension

In fact, many underestimate this exercise. Despite the fact that the approaches are performed with fairly small weights, the triceps are very well tensed. Instead of dumbbells, you can, again, use bottles of sand or water.

You need to find a focus. It can be a table, chair back, etc. Bend your back, place your hands on the side along the body. Tightly press your elbow to yourself and constantly control that it remains in place. Begin to bend and unbend the arm at the elbow without swinging the body. All repetitions of the approach should be performed first with one hand, then with the other.

In the upper position, you can fix the arm for 1-3 seconds in order to maximize all the muscle fibers of the triceps. Three or four sets of 10-15 times should be enough for you to bleed the muscles and give them an impetus to development.

Should I pay attention to the forearms?

In fact, not many people work on them separately. There are enough exercises for the main muscle groups in the form of pulls that strain and strengthen these muscles.

To increase the strength of the grip, you can use hanging on the horizontal bar and other similar exercises. To strengthen the ligaments, you will need dumbbells or other weights that you can wrap around. It is enough to take the weight in your hand and start slowly rotating clockwise, then in the opposite direction. You can do this by time, or by the number of laps.

Much in this matter is determined by genetics and body type. If you are thin by nature, then you should focus on the main muscles, and the forearms will reach for them.

Features of women's training

The listed exercises can be used by the weaker sex. At the same time, you should not take the heaviest dumbbells or ten-liter eggplants with water.

In order to put your hands in order and make them fit, it is quite enough to limit yourself to weights weighing 3-5 kg.

It is better to increase the number of repetitions to 20-25, and take the pace quite fast. At the same time, you should take no more than 1 minute to rest.

Keep a close eye on your heart rate if you haven't been exercising before, as high physical activity can negatively affect your well-being.

Conclusion

You can replace dumbbells and barbells at home with improvised means: plastic bottles with sand or water, cast iron products, cargo bags, etc. With the help of this equipment, you can put your hands in order, adding strength and volume to them.

Use the exercises listed in the article, as they are basic and work 100% in almost all cases. Do not forget about the regularity of training, since one or two sessions, if everything ends there, will not be able to make your arms massive and strong.

Results don't come quickly. It will take at least three months of intensive training. But you can accelerate muscle growth by taking protein shakes, proper nutrition (less carbohydrates, more protein) and, if desired, other sports nutrition.

In other cases, regular exercise and the right training program are enough to gain muscle mass.

To create a beautiful body with harmonious proportions, home exercises on the hands will help. The upper extremities often represent a problem area with sagging and loose skin. The goal of home training is to work out the segment and correct the shape. Multiple repetitions will strengthen the muscles, as well as reduce the volume and mass of fat accumulation in the triceps area.

Anatomy of the muscles of the hands

Knowledge of the anatomy and principles of the muscular skeleton and joints of the hands allows you to more effectively and quickly tighten the sagging arms of a girl at home. Of the total muscle volume of the body, the arm zone is only 10-15%. The segment is divided into the following groups:

» Shoulder:

1. Anterior segment/flexors: (humeral, coracohumeral and biceps humeri)

2. Posterior segment/extensors: (triceps and ulna)

» Forearm:

1. Anterior segment (inward flexors and rotators)

2. Posterior segment (extensors and rotators outward)

» Brush (the complex consists of about 33 muscles)

Thanks to the muscles, the following types of movements are carried out:

» Extension and flexion
» Inward and outward rotation
» Adduction and Abduction
» Brush work

Hand training for girls is aimed at pumping the biceps and triceps muscles. The two muscles are the largest and have the most fibers. Often the brachialis (shoulder muscle) is an auxiliary element that flexes the forearm.

Biceps

There are two heads in total: a long one is attached to the supraarticular tubercle of the scapula and a short one, which begins on the coracoid process of the scapula. The abdomen is intertwined and fixed to the tuberosity of the beam. The main task is to flex the shoulder and forearm.

Triceps

Everything has 3 heads: the lateral one is attached to the shoulder from the outside, the medial one is fixed to the shoulder from behind, and the long one departs from the subarticular tubercle of the scapula. The three bellies merge, forming a powerful muscle that ends at the olecranon (olecranon) of the elbow. The main function is the extension of the forearm, adduction of the arm and abduction of the limb back.

How to train your arms and stay feminine?

Power loads with dumbbells or your own weight will help to pump up the girl’s arms. Home workouts will not create “banks”, but will help you find beautiful relief and ideal figure lines. Through training, the muscles will strengthen, endurance will increase and volume will increase slightly.

The ideal option to pump up the muscles of the arms of a girl is considered such a training program, which separately devotes 1-2 days to the problem area. If the body is already pumped and the muscles of the upper limbs are sufficiently developed, then you can switch to split training mode. Each day is dedicated to a specific segment. To exclude adaptation and overcome the plateau, it is worth changing combinations of exercises every 2-3 weeks.

How much to train and when to expect the result?

It is impossible to quickly pump up the embossed arms of a girl with dumbbells in a week. First, it is worth strengthening and developing the muscles of the whole body. At the start, it is recommended to dedicate one day a week to working out the hands. As indicators of strength and endurance, you can increase the frequency of classes up to 2-3. The duration of the workout should not exceed 20-30 minutes.

A positive result can be expected after 14 days of training: the heads of the triceps will no longer be flabby and sagging. However, for a high-quality and effective study, at least 3 months of regular training are required with a gradual increase in working weight and training intensity.

What inventory will be needed?

To work out muscles at home, a girl will need such sports equipment:

" Mat
» A stable chair or low bench
» Dumbbell set
» Expander
» Rod
" Horizontal bar

For beginners, a mat, dumbbells and a chair are enough. As an alternative to dumbbells, you can use bottles filled with water or sand, as well as thick large books.

The best exercises for arm muscles

Triceps exercises

Extension of the arms from behind the head

IP: standing, feet in the projection of the shoulders. Holding the dumbbell with both hands behind the head, exhaling, slowly and at a moderate pace lower the projectile to the spine. Keep your elbows pressed to your ears, do not spread them apart. With a breath, return to the IP. Do not fully extend your elbow joints.

Straightening the arms back in the slope

The exercise actively pumps all 3 triceps abdomens, but is most effective in order to pump up the lower arm. The isolating load develops the symmetry and relief of the triceps muscle.

IP: standing, heels in the projection of the shoulders, knee joints are soft, not fully extended. The body is maximally inclined, ideally parallel to the floor. Arms with shells are bent at the elbow joints and pressed to the body.

Straighten your arm while exhaling, do not bend the brush. With a breath, return to the IP.

Dumbbell bench press for triceps lying

Starting position: Lie down on a gymnastic mat with your knees bent. Press your buttocks and lower back to the floor. Bend your forearms and rest your shoulders on the mat.

Straighten your arms and try to keep your hands opposite each other. At the top amplitude, hold the position for a few moments. With a breath, return to the IP.

Push ups

The exercise is the most effective and useful for working out and pumping the triceps of the shoulder. Beginners are allowed to do push-ups from their knees, from a windowsill, wall or bench.

IP: support on the knees and palms, which are located exactly under the shoulders. The distance between the thumbs should not exceed 20 cm. From the top of the head to the coccyx, the back remains straight, without deflections in the lower back or protrusion of the priests.

As you exhale, bend your arms so that the elbows are directed back and practically pressed to the body. You need to go down to the level from which you can raise yourself without jerking. Gradually lower yourself down parallel to the floor. Don't put your belly on the mat. With a breath, return to the IP.

The following exercises will help to pump up triceps for a girl:

» Reverse push-ups from the bench
» Diamond push-ups from the knees
» Finger push-ups
» Focused on one hand
» Based on fitball

Biceps exercises

Lifting dumbbells for biceps

Alternating or simultaneous lifting of dumbbells will quickly help a girl pump up her biceps. The emphasis is on pumping both heads of the muscle and accelerates the growth of fibers and improves relief.

IP: standing or sitting on a horizontal bench, feet shoulder-width apart. Pull your elbows into your body.

Exhaling, bend your elbows, but do not bend your hand. Keep your shoulders still, do not shorten your neck. With a breath, return to the IP.

Hammer

IP: standing, feet in the projection of the shoulders. Hold the shells in straightened arms, hold the thumb towards the thigh.

Bend your arm at the elbow joint. Hold at the top for a few moments. With a breath, return to the IP. Hands can be bent both alternately and together.

Lifting the biceps with a turn of the brush

Auxiliary supination (turning the wrist inward) increases the efficiency of working out the biceps due to a strong contraction of the heads and the work of synergists.

IP: standing, feet shoulder-width apart. Fingers tightly grasp the dumbbell, arms are straightened, palms facing the body.

Exhaling, bend the arm and at the end point turn the hand inward towards the shoulder. Do not bend the hand, keeping the forearm straight. With a breath, return to the IP.

Concentrated Dumbbell Raise with Wrist Rotation

The type of load is insulating, the emphasis is on the maximum pumping of both heads of the biceps.

IP: sitting on a horizontal bench or chair, legs wide apart and bent at the knee joints. Rest your bent elbow on your thigh. Tilt your body slightly forward.

Bend your forearm, but do not bend your hand. Lock the position for 1-2 seconds. On an inhale, return to PI.

Additional load types

To create embossed and beautiful hands, girls are advised to supplement their home workout with the following exercises:

» Plank
» jump rope
» Pull-ups on the bar
" Push ups

Training programs

Option 1

An exercise	Multiplicity, times
jump rope
Raising arms to the sides while standing
Bicep Curl

Incline dumbbell curls
Wide grip push-ups

Option 2

An exercise	Multiplicity, times
Lifting dumbbells for biceps
Triceps Arm Extension
Breeding hands sitting
Pull-ups on the horizontal bar with a wide grip
Diamond push-ups from the knees

Option 3

An exercise	Multiplicity, times
Lunges with dumbbells
Dumbbell press lying on the floor
Pull-ups on the bar with a wide grip

Extension of the arms from behind the head
Push-ups with a narrow grip

Additional hints

Physical activity accounts for only 40% of success in pumping hands, the rest depends on genetic data, nutrition and rest. A few tips to improve the efficiency and effectiveness of pumping hands:

» Dream. New muscle fibers are formed at night during sleep and rest. To restore strength, energy and performance, it is recommended to sleep 7-8 hours a day and take regular breaks from work.
» Diet. An adequate amount of protein will ensure the formation of new muscle fibers, and fats and carbohydrates are needed to maintain energy levels.
» Water. Cells need electrolytes and water to function properly, which are lost through sweat during exercise. It is recommended to drink at least 2 liters per day, as well as replenish the water balance during class.
» Warm up. Before the main complex, a warm-up is necessarily carried out, which will prepare the muscles for the load and reduce the risk of injury.
» Stretching and hitching. After performing the exercise, to relax and reduce the likelihood of crepitus and cramps, it is recommended to stretch.