How to pump up (pump up) the hands of a girl

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

Arm muscles from an anatomical point of view

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

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

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

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

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

Anatomy of the muscles of the shoulder girdle and forearm

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

The most significant muscles of the forearm

Hand exercises: push-ups for women

How to make your arms strong and inflated?

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

Pushups

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

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

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

Push-ups from the bench

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

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

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

Push-ups with a narrow grip

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

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

Push-ups "Narrow grip"

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

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

Dumbbells: home exercises for pumping hands

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

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

Bending one arm with weights

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

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

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

Use a water bottle instead of a dumbbell

Variable thrust

Here you will need two bottles and a rigid support:

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

Do 2 sets of 12 reps for each arm.

Use bottles instead of dumbbells.

"A hammer"

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

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

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

"A hammer"

Free stand, look up!

Bending arms at the same time

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

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

Press "in French"

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

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

Repeat the exercise 10 times in 3 sets.

Bent over arms

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

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

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

Sitting dumbbell extension

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

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

An example of an effective training program

How a girl can quickly pump up beautiful hands at home

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

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

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

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

• Hammer exercise.
• Bending arms at the same time.

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

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