How to pump up the arms of a girl in a month. Extension of arms with a dumbbell. Alternate dumbbell lift

Who said bicep curls are just for guys?! Let's see why every girl is simply obliged to train biceps and triceps for strong and aesthetic arms.

The pronounced outlines of the hands and their beautiful shape are a great accessory for your body. They also make any dress or tank top look even better on you. And don't be afraid to do heavy reps for biceps, because a woman's body produces very little testosterone to pump up huge arms with protruding veins. Even for professional athletes, this takes a lot of time. In addition, developed hands are an important part of a harmonious physique, as well as an integral part of a strong athlete or athlete.

The great thing about training biceps and triceps is that you don't have to spend a lot of time working them out. If your whole training process is built wisely, and on other days you do exercises for large muscle groups, for example, traction or bench presses, then the biceps and triceps are involved in them. Doing a lot of volume and hard work on back and chest days, it makes no sense for you to overload your arms on a designated day. It is enough to spend 30-45 minutes a week to load the biceps and triceps muscles and make any woman's thin arms strong and beautiful.

Almost all exercises for biceps and triceps are based on 2 basic movements - flexion and extension of the arms. The biceps contract to bend the arm at the elbow, and the triceps to extend and straighten it. There are many variations of these movements, but the principle is the same - any movement of the forearm towards the face loads the biceps, and in the opposite direction - the triceps. When you bend and unbend your arms at the elbow, muscle fibers are involved. The greater the load (the weight of the dumbbells), the more muscles are included in the work. Regular exercise gives shape to the muscles and makes them grow.

Many girls make the mistake of trying to build arm muscles with 2 kg dumbbells. Remember! Muscles will not change in size or shape if you do not give them the appropriate load. Only using maximum weights will your body begin to adapt to unprecedented loads and change.

Shaking hands at home

This hand training program at home is suitable for both beginner girls and athletes with experience in strength training (the first number under the name of the exercise indicates the number of approaches, and the second - repetitions):

To pump up their arms, the girls at home will only need a pair of adjustable dumbbells. Choose a weight for training so that the last approaches are difficult. If you can actively engage your weak areas of the body in the work, you will give a lot of incentive to the muscles to grow and transform. If it becomes too difficult to complete the sets, reduce the weight of the dumbbells and continue.

Make sure you do each rep with a full range of motion, don't skimp. Each picture is clickable, so you can see how the exercise is performed. And by clicking on the name, you will see a video instruction.

To give a beautiful shape to their hands, girls just need to work out a little the relief of the muscles of the shoulder and forearm. For this purpose, you can visit specialized rooms.

But not everyone has access to and convenient to visit them, so you should know how to pump up a beautiful hand relief at home for a girl. It must be remembered that you should monitor the load. With a small load, there will be no visible result, and with an excessive load, the hands will be pumped, like a boxer.

A set of exercises:

Hand pumping methods

There are several ways that reveal the secret of how to pump up a girl’s hands most effectively at home:

• It is necessary to devote time to sports activities 3-4 times a week.
• Flexion movements develop the biceps brachii.
• To pump the triceps, you should do extension exercises.
• The muscle fibers of the forearm area can be trained by exercising with loads, holding and rotating with them.

Triceps exercises

The function of the triceps, or triceps brachii, is to extend the arm at the elbow. For this reason, movements based on extension are used to work out the triceps.

• • With a dumbbell. Dumbbell weight for a beginner is suitable for 1-3 kg. The exercise should be done sitting or standing. Raise two hands with inventory up. Press your elbows tightly to your head and bend, lowering your hands behind your head. Repeat lift. It is important to keep your arms slightly bent at the elbows. This will prevent injury to the elbow joint, and the triceps will not relax. This task is performed with both hands at the same time.
    
  • With a dumbbell. This exercise is performed with one hand. We must approach the support, it can be a chair. It is necessary to tilt the body and with one hand it is convenient to lean on the chosen support, and with the other - press it with your elbow to the body and straighten it with a dumbbell, pulling it back. Freeze in this position for a second and take the opposite state.
  • To work out the triceps, basic exercises are also used. They also work the triceps brachii on a par with others.
  • Reverse push-ups. Stand with your back to the bench, sit down and take the emphasis with your hands on it. Do not strain your legs. Move the entire weight of your body onto your hands. Inhaling, bend your arms and go down, and as you exhale, raise your torso up, straightening your elbow joints. We must not forget that being at the bottom, the shoulders should be parallel to the floor. One set consists of 12-15 push-ups. Then try to complicate the task, for this you need to put your feet on a comfortable elevation. Such an elevation can be a fitball. And repeat 1 more time.
    
    

Biceps exercises

The biceps, or biceps brachii, is the opposite of the triceps. For the effective study of this muscle, tasks for flexion of the upper limbs are required.

We pump up muscles at home without a weighting agent

To give a beautiful relief look to the muscles, you can use exercises without the use of weights.

Planck reverse

It puts a load on the triceps, shoulders and abdominal muscles. The result will be achieved only if done correctly.

Subsequence:

• Sit on a hard surface.
• Rest your palms on the floor and strain the press at the same time.
• The pelvis must be raised above the floor by a couple of centimeters, the abdominal muscles must be kept in tension all the time.
• Lower the pelvis to the floor.

We swing our hands at home with dumbbells or a load

It is impossible to find a faster result, as when doing exercises using dumbbells or weights in order to pump up a girl’s arms at home. Dumbbells can be replaced with plastic bottles of liquid.

Extension of arms with a dumbbell

Works out biceps and triceps. In this case, it is convenient to replace dumbbells with a barbell.

Extension of the arm with a dumbbell from behind the head

This exercise is aimed at triceps and creating a beautiful external muscle relief.

Tate press

When performing the Tace bench press, the weights should not be allowed to touch each other.

Helper for the beauty of hands - expander

To correct the relief of the hands, it is enough to practice without additional amplification; the use of an expander will be acceptable. This will also prevent muscle pumping.

• Sit on the floor, keep your back straight and straighten your shoulders.
• Take the expander in your hands, clasping them with your fingers.
• Pull the expander towards you and freeze for about 30 seconds.
• Relax and take the starting position.

Push-ups for hands

No matter how much effort you put in, you can’t pump up a girl’s hands at home without push-ups. They help to pump muscles and increase their mass.

From the wall

Rest against the wall with your palms, placing them in front of your chest. Perform several push-ups (start from 10 repetitions), while it is necessary to approach and move away from the wall at the same interval.

Push-ups from the bench

Bench push-ups are also referred to as reverse push-ups.

It's easy to do it:

• You should lean on the bench so that the bench is behind.
• Perform bending at the elbows, while the torso goes down. It is necessary that the back does not touch the bench.
• Straighten your arms and lift your body up.

Classic push ups

Order of execution:

Push-ups with a narrow grip

Pressing with a narrow grip allows you to effectively work on the triceps.

• Lie down, rest your hands on the floor so that they are next to each other.
• Lower your body by bending your elbows.
• And again take the primary position.

Also, this type of push-up allows you to pump your back and abs.

Pull-ups on the horizontal bar

Crossbar exercise.

Pull-ups help to pump several muscle groups. Performing pull-ups in various ways affects both the biceps and triceps.

1 way:

2 way:

To pump the triceps, you just need to place one palm in front of the other and pull yourself up in the usual way.

Shoulder joint and ligament work

For everyday life, it is important that the shoulder joint and ligaments are strong, and even more necessary for those who often play sports. To strengthen, you should choose exercises for the development of the deltoid and trapezius muscles of the shoulder. And in each lesson, be sure to try to include such a set of exercises, this will, in turn, avoid injuries.

Regular exercises weekly guarantee the strengthening of the shoulder joint:

• The weight of dumbbells should vary from 1 to 5 kg. Standing, place your feet shoulder-width apart, stretch your arms straight at chest height. While inhaling, bend your elbows and take your arms to the sides. As you exhale, put your hands in front of your chest. Repeat 10-20 times.
• Arms straight above head. As you exhale, lower your arms down, hold them parallel to the floor. Then, with your hands, perform springy movements up and down. Take a breath and raise your arms. Repeat 6-8 times.
• Lie face down. Focus on your toes and elbows on the floor. Take a breath and raise the body above the floor level, forming a bar. Stay like this for 5-7 minutes. All support should be on the toes of the feet and forearms. Exhale and lie down on the floor again. Next, raise the upper body and cross the arms in the chest area so that the palms touch the shoulder blades. Lower the torso in this position to the floor and lightly press on the arms. So the shoulder joints are given the opportunity to open up. So lie down for about 1 minute. Again, while inhaling, rise, release your arms, lower your torso to the floor and relax your muscles.
• Sit on a hard surface, stretch your legs in front of you, and rest your palms on the floor near your hips. Inhaling, bend your knees and lift your hips up. Visually, your body repeats the shape of the table: the body, together with the hips, should form a parallel straight line to the floor, and the arms and shins should be at right angles to it. This movement helps open the shoulder joint. Provided that this exercise is easy for you to perform, then you should complicate the task: raise your hips even higher and move closer to your knees.

Beneficial effect on shoulder joints and ligaments: swimming, handstand and headstand. A “hitch” will help prevent damage to the shoulder joint. To do this, you need to lie face down on a hard surface, grab your feet with your hands and swing back and forth. Rocking repeat 15-20 times.

How to train in the gym

Girls can pump up their hands not only at home, but also in the gym. The presence of a coach in the hall will affect the receipt of a positive effect. Here you can get expert advice and avoid possible mistakes.

The gym has another plus - it is a variety of different simulators, sports equipment. There is a secret: the more often you change items (simulators, equipment), the greater the load will be on the muscles. Which in turn will allow you to most effectively work out the relief of the hands.

Also, the duty coach can consult on how to pump up the hands of a girl at home.

Monthly training program for hands

The training program for beginners and experienced is significantly different from each other. You should not take a separate workout aimed only at pumping the arms, it is recommended to use it in combination with other exercises aimed at all the muscles of the body.

For beginners, it is better to opt for cyclic programs. Such a program includes repetition of exercises in a circle. For the experienced, it is recommended to do three workouts a week and increase the load on the muscles with the help of weights and an increase in the number of approaches.

For beginners

1 workout:

2 workout:

• Direct attacks.
• Reverse push-ups.
• Reverse twists.
• Squats.

3 workout:

• Squats.
• Chair push-ups.
• Reverse lunges.
• Complex twist.
• Rolls from socks to heels.

Complexes for basic classes

1 option:

Option 2:

• Push ups.
• Retraction of dumbbells behind the back.
• Lunges with dumbbells.
• Arm flexion.

Secrets of a quick result in improving the tone and relief of the hands

• Each session must begin with a warm-up. This will prevent injury and warm up the muscles.
• Finish the workout with a stretch on those muscles of the body that were most involved during the workout.
• Training should always be supplemented with cardio loads. They can be alternated with the main classes.
• It should be remembered that proper nutrition and drinking regimen are observed, do not allow dehydration of the body.
• The most important condition is the regularity of classes.

When thinking about how to quickly pump up a girl’s arms at home, you must always remember that during training sessions, the muscles receive a huge load. Massage of the limbs after exercise will help improve blood circulation and can have a relaxing effect on tired muscles.

With patience and a desire to perform the necessary exercises, it is quite possible to pump up a beautiful hand relief. You can achieve the first noticeable results in a month if you regularly engage in training.

Video on how to pump up your arms at home

We swing our hands at home on our own to a girl:

Exercises for beautiful hands for women:

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, which 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 the 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

Of course, beauty is a rather subjective concept, while one girl was born already with a gorgeous figure, and the other has to plow in the gym for this, but there is one thing in common with their pens - they are slender and fit - which today is synonymous with beauty and attraction, right?

In this article, you will learn how to properly train your arm muscles with dumbbells to remove excess fat and improve their tone. So, you need:

1. Build Lean Muscle Without Fat

When you plan to gain muscle mass and properly pump your arms with dumbbells, you need heavy weights and low reps. Dumbbells of 1-2 kg cannot achieve tangible results. Now when we talk about "heavy weights" we are talking about a range of 5 to 8 kilos, maybe more, it all depends on your fitness (or about 75 percent of the maximum weight you can lift), nothing crazy. And as for the number of repetitions, it is somewhere between 6 and 10 in 3-5 sets. However, rest between these sets will be critical, so let's limit the rest period to 1 to 2 minutes.

Description of the workout

Equipment: Dumbbells from 4 to 6 kilograms (or dumbbells at 75 percent of your maximum weight)

Reps: 6 to 10

Sets: 3 to 5

Rest: 1 to 2 minutes after each set

So, now that we have some plan, let's move on to a set of special exercises for hands with dumbbells for women. Be sure to complete each exercise for the specified number of reps, sets, and a rest period in between. The next arm workout, performed 3-4 times a week, should last two to four weeks.

Frequency: 3 to 4 times a week, with 1-2 rest days

Duration: 2 to 4 weeks

A set of exercises for hands with dumbbells

Lifting dumbbells over your head

1. Take the dumbbells in your hands, stand shoulder-width apart and raise the dumbbells so that your palms are facing forward and your elbows are bent at a 90-degree angle in relation to your armpits. This is the starting position.
2. Take a deep breath, tighten your abs and raise the dumbbells above your shoulders and straighten your arms. Pause for a second at the top of the movement as you exhale.

Curl with dumbbells for biceps

1. Lift the dumbbells, stand shoulder-width apart, and your arms at your sides are slightly bent at the elbows so that the palms are facing up. This is the starting position.
2. Take a deep breath, tighten your core muscles and lift the weight up, tensing your biceps, bringing your fingertips to shoulder level. Pause for a second at the top of the movement as you exhale.
3. Slowly lower the dumbbells back to the starting position. Continue for the specified number of repetitions.

Extension of the arms from behind the head with a dumbbell

This is one of the best dumbbell tricep exercises for girls.

1. With dumbbells in hand, stand shoulder-width apart and raise your arms up over your head so that your hands are above your shoulders. Slowly bend your elbows, bringing the weight towards your back. This is the starting position.
2. Take a deep breath, tighten your abdominal muscles and lift the dumbbells up, twisting your elbow. Hold for a second at the top of the movement as you exhale.
3. Slowly lower the dumbbells back to the starting position. Continue for the specified number of repetitions.

Mahi dumbbells forward and to the sides

Note: take lighter weights

1. Stand with your feet shoulder-width apart, arms at your sides with palms facing inward. This is the starting position.
2. Take a deep breath, squeeze your abs and raise straight arms with dumbbells to shoulder height. Hold for a second at the top of the movement as you exhale.
3. Slowly lower the dumbbells back down, bringing your palms to your hips. Continue for the specified number of repetitions.

With the help of this set of exercises with dumbbells, you can pump up the muscles of the hands, that is, slightly increase their volume, proceed to the next step.

2. Give your muscles relief!

This is the period when you need to reduce the weight of the dumbbells, but increase the number of repetitions. Let's say 2 to 4 kilograms for triceps and biceps, as well as some deltoid groups (these are your shoulders). For other bundles of deltas, a weight of 2-3 kg will be required. It may seem like we're asking too much of you since we want you to do 12-20 reps, but trust us, this will allow you to burn enough excess calories in the form of fat, which will allow you to create an attractive muscle definition, because fat around them will be burned due to the high number of repetitions and an accelerated heartbeat.

Workout:

Equipment: dumbbells from 2 to 4 kilograms

Reps: 12 to 20

Sets: 4 to 6

Rest: 1 minute after each set

Again, be sure to complete each movement for the specified number of reps, sets, and rest periods before moving on to the next. We recommend using two sets from the workout we originally recommended, and then two to four sets from this set of movements to work the same muscle from different angles. Also, all these exercises can be performed at home.

This workout is done three to four times a week, repeated every four to six weeks.

Raising dumbbells for biceps + upper half-press

1. Take dumbbells, stand shoulder-width apart, arms at your sides with palms facing inward. This is the starting position.
2. Take a deep breath, tighten your core muscles and “twist” the dumbbells up to shoulder level. Hold for a second as you tighten your biceps and exhale.
3. Take a deep breath and now lift the dumbbells up right over your shoulders. The palms should be facing inward. Hold for a second as you exhale.
4. Slowly lower the dumbbells back to the starting position. Continue for the specified number of times.

Pulling arms with dumbbells back to triceps with raising shoulders

1. Grab a pair of dumbbells, preferably 2kg, stand shoulder-width apart and place the dumbbells at your sides with your palms facing inward. Bend your knees slightly as you lean on your hips. With a straight back, turn your shoulders slightly, lifting your chest. This is the starting position.
2. Take a deep breath, tighten your abs, lift your shoulders and move your arms back.
3. Return the dumbbells to the starting position. Raise your arms high, bend your elbows to 90 degrees with palms facing each other. Take a deep breath and now lift the dumbbells over your shoulders in a lateral direction as if the string is pulling your elbow up. Your palms should now be facing the ground.
4. Slowly lower the dumbbells back to the starting position. Continue for the specified number of repetitions.

And one more thing: nutrition will be key. Toning any muscle requires a balanced diet with plenty of protein combined with complex carbohydrates and healthy fats, which brings us to the final stage.

3. Eat to build strength

Follow a meal plan in which you eat six small meals throughout the day to keep your metabolic rate up while keeping your protein intake in mind because it matters more than you think.

Oh, and by the way, strength training improves your mood as it increases endorphin levels and boosts self-confidence. And really, what could be better?!

Arm workout with dumbbells to reduce volume and increase muscle tone

It is a common misconception that you can lose weight in the arm area by doing only isolated exercises. And that only biceps raises and reverse push-ups will help you put your arms in order.

However, the best strategy is to do well-balanced workouts that target all muscles: legs, core, upper body, and cardio. This, along with a healthy diet, is the key to not only reducing body fat in your arms, but also toning your entire body.

Do not be afraid that this complex for the home may seem to you aimed only at quickly pumping up your hands. As soon as you start doing the exercises, you will immediately realize that your whole body is working.

For best results, do this workout at least 3 times a week, making sure to include leg and glute exercises as well.

Equipment:

• 1 fitball
• 1 pair of 4.5kg dumbbells (Note: you can use heavier weights on some exercises and/or lighter weights on others - choose all based on your physical abilities).

To complete this workout you need:

• Perform all repetitions of each superset (pair of exercises) in a row without stopping.
• Rest 30 seconds between each superset.
• Rest 2 minutes after completing all three supersets.
• Perform 20 climbing reps as a warm-up and cool-down.

Note for beginners: if you are new to fitness or strength training, then you can do this arm workout without any weights or with very light weights (1 to 3 kg). You can also perform fewer reps and sets than suggested, but you can still get your arms pumped to the fullest with this complex.

Warm up: mountain climbers

20 repetitions

Get into a plank position with straight arms. Your body should form one straight line.

Bend your legs, bringing your knees to your chest. Minimize bouncing by keeping your core, shoulders, and arms as rigid as possible. Complete 20 reps, counting reps on both sides as one rep.

I Superset

Close Grip Push-ups and Bent Over Dumbbell Rows on Fitball

10 reps + 15 reps

Narrow grip push-up technique:

These push-ups primarily work your triceps, but also work your chest and core muscles, making them a great exercise for an overall fat burning boost. If you can't follow the correct technique in a straight plank position, then you can do these push-ups from your knees.

Start in a plank position with straight arms. Keep your neck in a neutral position, looking straight at the ground.

Slowly lower your body towards the floor until your elbows are bent 90°. Return to the starting position and straighten your arms.

Technique for performing dumbbell rows in an incline on a fitball:

The dumbbell row is a great exercise to work your arms as well as one of your biggest muscle groups, your back.

Place the dumbbells in front of the fitball and lie down with your chest on it. Straighten your arms to reach the dumbbells.

Now pull the dumbbells up towards your shoulders, palms facing inward. Extend your arms and then lower the weight to the floor under control.

II Superset

Shoulder Press and Fitball French Press

10 reps + 15 reps

Shoulder Press Technique:

This variation of the shoulder press works your legs and core muscles more than when doing this exercise while sitting. That is why it is more suitable for fat burning everywhere and can be performed even at home.

Stand shoulder-width apart and hold the dumbbells just above your shoulders.

Tighten your core muscles and bend your knees slightly. Raise the dumbbells with force until your arms are straight above your head.

Technique for performing French bench press on a fitball:

This exercise is aimed at effectively strengthening and toning the triceps.

Lie on your back on the fitball, hang your head and neck, and bend your knees at an angle of 90 °. Raise the dumbbells just above your forehead. Your arms should tilt back slightly so you can feel the weight of the dumbbells.

Lower the dumbbells all the way down until they reach the fitball on either side of the ears.

III Superset

Dumbbell bench press on fitball and Dumbbell row in an incline based on fitball

15 reps + 10 reps

Technique for performing dumbbell press on a fitball:

This exercise targets your chest muscles, as well as triceps and shoulders, which are a must.

Lie back on the fitball, hang your head and neck. Hold the dumbbells just above your chest with your elbows touching the ball. Straighten your arms with dumbbells over your chest. Flex your arm muscles, then slowly lower yourself back to the starting position.

Technique for performing dumbbell rows in an incline based on a fitball:

This pull variation is great for isolating one side of the body at a time, so you can focus on contracting your back muscles in more detail.

You are only using one of your dumbbells for this exercise, so set the other side aside.

Stand and lean forward holding a dumbbell in one hand and touching the ball with the other hand.

Keep your knees slightly bent.

Make sure your spine and neck form one straight line.

Bring the dumbbell to your chest, flexing your back at the top of the movement, and then slowly lower it until your arm is completely straight.

Repeat focusing on your back muscles and exhale each time you lift the weight up. After 10 reps, take the dumbbell in your other hand and repeat on the other side.

IV Superset

Seated Dumbbell Raises and Biceps Raises

10 reps + 10 reps

Seated Dumbbell Raise Technique:

The dumbbell raise strengthens your shoulders and arms and is great for straightening your posture.

Sit on a fitball, put your hands on your hips, hold dumbbells in them.

Raise the dumbbells off your hips until your arms are parallel to the ground. Bend your arms and shoulders, then slowly lower the dumbbells back towards the ball. Exhale as you lift the weight and inhale as you lower it.

Biceps curl technique:

These raises will work your biceps and isometrically while still working on your legs.

Hold dumbbells in x hands and lean your back against the ball (and the ball against the wall).

Start lowering yourself towards the floor until your legs are bent at 90° at the knees. Stretch your arms until you feel a stretch in your biceps.

Now bring the dumbbells up to your shoulders. Tighten your arms, then lower the dumbbells. Do not move your legs during the exercise.

V Superset

Wide grip push-ups with feet on the fitball and Dumbbell abduction on the fitball

8 reps + 10 reps

Technique for performing push-ups with a wide grip with feet on a fitball:

Fitball push-ups are an extended variation of regular, simple push-ups. If you understand that this is too difficult for you, feel free to ease your load a little, there is nothing to worry about.

Get into a plank position on straight arms, but your feet should be on the fitball. Place your hands wider than your shoulders.

Slowly lower your chest towards the floor, supporting your chin and looking forward.

Return to the starting position and repeat, inhaling with each lowering.

Note: Your abs must be very tense during the movement. Do not move your hips, chest, neck, or back; the only movement should be from your elbow joints.

Technique for performing dumbbell abduction on a fitball:

This exercise targets your rear delts as well as your triceps.

Lie on your stomach on the fitball so that your arms hang directly in front of you. Place your feet on the plinth against the back wall for added stability.

Raise the dumbbells to your sides until your arms are parallel to the ground. Flex your back, arms, and shoulder muscles as you exhale, then slowly return the weight back to the starting position.

Hitch: mountain climbers

20 repetitions

Can I congratulate you on the end of this workout and the fact that you have already pumped up your arms? Of course yes!

It is possible to form a beautiful line of arms and elastic muscles with the help of a special set of exercises aimed at the forearms. It is this area that is problematic for many girls. Fat deposits are deposited in this area, and the skin may also sag due to muscle weakness.

Strength training will give results in two months. The muscles will become stronger, their relief will be outlined. The condition for such a result is regular classes according to our system, even at home.

A bit of theory: how to train women?

Hands in women can be pumped up with the help of power loads. There is an opinion that they cannot be practiced by the fair sex, as they will form too much muscle mass.

In fact, this should not be feared - it is not at all easy to do this, since it is necessary to use large weights, and this is in the characteristics of the female body, it is almost impossible. The mass of muscle tissue in women is ten percent less than in men. The increase in volume for this reason is much slower compared to members of the opposite sex.

The goal of training is not to increase muscle volume, but to correct and work out problem areas.

In particular, to strengthen the muscles of the arms and burn fat, instructors recommend choosing a minimum weight and repeating the exercise up to ten times. After the muscles have strengthened, you can gradually increase the weight of the projectile and the number of repetitions. But you must always start with minimal loads! Before giving loads, you need to prepare and strengthen the muscles.

If you have never exercised, it will not be superfluous consult a doctor.