How to pump up sculpted arms for a girl. Effective arm exercises for women at home Arm strength exercises for girls

It is always important for women to be in excellent physical shape, and despite the fact that modern life does not always contribute to this, it is still necessary to find time to take care of your body. The most exposed part of the female body can be called the hands, so their condition is of no small importance for a woman. We invite you to get acquainted with effective workouts for hand relief.

The arm muscles are divided into the brachial muscle group and the forearm muscles. This area contains deep and superficial types of muscles. The second type is on the surface, and it is not difficult to pump up these muscles.

Did you know? Music playing during workouts increases their effectiveness by 15%, as a person is distracted, and the load process proceeds faster and more pleasantly.

This type of muscle includes:

• biceps;
• triceps;
• brachyradialis;
• extensor carpi.

Today there are two known reasons for the accumulation of fat in the upper extremities:

• genetics;
• hormonal imbalance.

The first reason is the inheritance from relatives of some genes programmed to supply excess fat to a certain area of ​​the body. Any part of the body can become such a place. However, this does not mean that you need to resign yourself and do nothing; sport will help solve such a problem.

The second reason may result from:

• severe stress;
• poor nutrition;
• sedentary lifestyle;
• taking medications;
• serious diseases.

Features of training for girls

Like any workout, this one has positive and negative sides. Let's get to know them in order.

Benefit

Systematic training will bring the following benefits to the body:

Harm and contraindications

Namely:

• injure muscles, ligaments or joints;
• pump up muscles;
• get very tired;
• worsen health status during a chronic disease.

To avoid this, you must adhere to the recommendations of doctors and trainers and, when starting classes, first familiarize yourself with possible contraindications to them.

Did you know? 50% of the body's total energy is spent on muscle contraction. Even in the absence of sports, 40% is used to perform everyday activities. Therefore, athletes need to eat more protein.

It is recommended to avoid training if you have the following problems:

• pressure changes;
• problems with the heart or blood vessels;
• respiratory tract diseases;
• overweight;
• problems with the spine;
• osteoporosis or osteochondrosis.

Warm up before training

All workouts begin with a warm-up, during which the whole body will be involved. Warming up activates blood flow to muscles and joints, increasing their elasticity and sensitivity.

Let's look at the most common exercises for warming up joints:

• maximum smooth head rotations;
• shoulder rotations;
• raising arms from the sides;
• rotation at the elbows;
• body tilts;
• body rotations;
• leg lift;
• knee rotation;
• squats;
• hip rotation;
• moving your legs to the side.

Video: universal warm-up before training

Arm workouts

Exercises for sagging arms for women have the same technique as for men, but are carried out with light weight and fewer repetitions.

Exercises at home

Without the opportunity to systematically go to the gym, you should not despair, since you can train at home with good results. Exercises can be done both without dumbbells and with them or other weights. Let's consider several popular and effective complexes.

For triceps

No. 1. Dumbbell press:

1. Starting position (IP) – standing with a straight back, knees slightly bent and head tilted forward. Take dumbbells in your hands and place them along the body.
2. Bend forward. Bend your arms and begin to straighten them one by one. The stomach should be tucked in all the time.

#2: Triceps Stretch:

1. IP - standing straight.
2. They take one hand and, with the help of the other, lift it behind their head.
3. Hold for a while, while applying slight pressure on the bent arm.
4. They return to the IP and perform all the manipulations with the other hand.

For biceps

No. 1. Dumbbell Hammer Raise:

1. IP - standing upright or sitting. Hands are placed freely along the body with dumbbells.
2. The dumbbells are lifted alternately and lowered into the IP.

No. 2. Pull-ups for the inside of the arms.

Works the biceps and back muscles well. You can do pull-ups with different grips.

You need to do this as follows:

1. IP - hanging on the horizontal bar.
2. They begin to bend their arms, thus pulling the body up to the bar and returning it to the IP.

On shoulders

No. 1. Lateral dumbbell raises:

1. IP - standing with legs slightly apart, arms with equipment hanging freely at the sides. It is important that your knees and elbows are slightly bent.
2. They begin to simultaneously lift the projectiles to the shoulders. They are delayed and returned to the IP.

№ 2 . Push-ups with stretching help with sagging muscles:

1. IP - lying on the floor. The emphasis is on the knees and straight arms.
2. They pull in the stomach and slowly move the body down until the chest touches the floor, and rise to the IP.
3. The palms are left in the same place, and the pelvis is lowered onto the heels, stretching the back.

In the gym

In a gym where there are a large number of exercise machines, it will not be difficult to carry out a full workout; the main thing is to choose the right exercises under the guidance of a professional trainer.

Basic exercises

We invite you to get acquainted with basic exercises that can improve the shape of your hands on simulators:

No. 1. Dips

Technique is important here, as you can easily get injured.

It consists of the following actions:

1. IP – fixate on the uneven bars with straight arms.
2. They begin to gradually bend their arms, lowering their body down. Elbows should be at the same distance from each other.
3. The body is detained and returned to the IP.

No. 2. Seated French press

This is done as follows:

1. IP - sitting on a surface with a backrest. The dumbbell is taken in two hands and raised. Your forearms should touch your ears.
2. They begin to lower the projectile down behind the head, and then lift it to IP.

No. 3. Lifting dumbbells.

The exercise is performed as follows:

1. IP – standing straight, feet at shoulder level. Hands along the body.
2. Slowly bend your arm until the muscle is maximally tense. The dumbbells are raised to the shoulders.
3. They stay for a few seconds and return to the IP.

No. 4. Raising the handle in a biceps block.

Helps with low weight and high reps against flabbiness.

To perform this, you need to install a straight handle on the lower block. And do the following:

1. IP - standing straight, legs apart. The hands hold the handle in front, the elbows are pressed to the body.
2. As you exhale, begin to lift the handle up without lifting your elbows.
3. While inhaling, they lower into the IP, but the arms cannot be fully extended.

No. 5. Working with the upper block.

Train muscles as follows:

1. IP – standing straight, feet at a distance. The knees are slightly bent and the elbows are pressed to the sides. Bend at the waist and take the handle in your hands.
2. As you exhale, they begin to pull it down until the joints are fully extended.
3. They delay and smoothly transition to IP.

Did you know? If all the muscles in the human body are directed to one traction force, a weight can be lifted up to 25 tons.

Additional exercises

In addition to the basic ones, there are additional strength exercises that will help you use your muscles more thoroughly. Let's look at them in more detail:

No. 1. Arm extension using a shock absorber (elastic band for fitness):

1. IP - sitting, with a straight back. Take an elastic band in your hands and place it behind your back. One limb is located behind the head, and the other is located below the back. The elbow is placed near the head.
2. As you inhale, extend the arm located above, and as you exhale, return it to the IP.
3. The elbow and shoulder cannot be moved.

Video: a set of arm exercises for girls No. 2. Movement of the arms using an expander:

1. IP - standing, legs slightly apart, knees slightly bent. The expander is placed behind the back in the area below the shoulder blades. The arms are raised to this level, bending the elbows and pointing them upward.
2. Slowly align the limbs in the forward direction and then return to the IP.

No. 3. Bent-over arm extension:

1. IP - standing, legs apart, knees bent, body slightly tilted forward, moving the pelvis back, bending the lower back. Take a dumbbell in your hands.
2. Move your arms up and down, bringing your shoulder blades together.

No. 4. Reverse push-ups help pump up the triceps:

1. IP - sitting on the floor, knees bent so that the heels rest on the floor. Palms rest on the raised platform from behind. In this case, the fingers should be directed towards the body. The joints are completely straight.
2. Bend your arms, lowering your body down until your hips touch the floor. They are delayed and returned to the IP.

No. 5. Extension of the arm from the chest:

1. IP - lying on the floor, knees bent, arms placed along the body with elbows outward. Take a dumbbell in one hand.
2. Bend the joint towards the opposite shoulder. Return to IP.
3. After several repetitions, change hands and repeat everything again.

Method "21"

The name of the method reflects the total number of repetitions per approach. It is an improved training method, during which the muscles receive different loads using three movements performed with different amplitudes: minimum, medium and maximum. Isolated (single-joint) exercises are ideal for this method.

Let's look at the complex using an example of an exercise with a barbell:

1. The training begins with completely straight limbs, the barbell is placed in the hips.
2. The first 7 times it is raised to the level when the palms become parallel to the floor.
3. Then - 7 times to shoulder level.
4. And the final 7 times - with maximum amplitude.

Important! Many people strive, in addition to warming up, to do some serious stretching before training. However, it is forbidden to do this before strength training, since the muscles must remain rigid despite their elasticity, and stretching makes them vulnerable.

The first amplitude allows you to improve muscle elasticity, the next one helps to develop mass, and the final one helps to exhaust the muscles and thus stimulate fiber growth. However, this does not mean that all exercises should be aimed at using this technique.
To get the desired result, it is enough to perform the last exercise in this mode. It is important to remember that this technique will only produce results for four weeks; its further use will not be effective.

Precautions for indoor activities

Everyone knows that in the gym, where there is a huge number of different equipment and weights, certain precautions must be observed:

1. Closed shoes should be worn; clothing should not restrict movement or interfere.
2. Training always begins with a thorough warm-up of all parts of the body.
3. Don’t hold your breath, exhale for effort, inhale for relaxation.
4. Heavy weights can only be lifted using a weightlifting belt.
5. When not using the bar, always secure it carefully when removing or attaching discs.
6. Weighted squats and bench presses are performed only with backup.
7. If you discover a malfunction of the equipment or exercise machine, immediately notify the gym employee.
8. The range of motion should not be maximum so as not to injure the joint.
9. The head should be in a neutral position during training.
10. Minimize unnecessary stretching of the ligaments and tendons that are located near the joint, as this can lead to joint weakness.
11. The legs should feel maximum stability and maintain balance at all times.
12. The muscles must be constantly tense to protect the back from damage.

Basic rules for strengthening arm muscles

To properly form the muscles of the upper limbs, you must follow the following rules:

1. Do a warm-up to warm up your muscles, which will prevent injury.
2. At home, use light weights and do high reps. In the gym you can lift heavy weights and do up to three approaches. The ideal weight is when fatigue appears only after the 3rd approach.

   Important! The optimal training regime is to conduct classes every other day, no more than 3 times a week. This way the muscles can rest and recover.

3. It is recommended to schedule the program for a week. The workout should last 45 minutes.
4. Finish your workout with a good stretch.

Video: a set of exercises for beautiful hands Our article outlines the best exercises that can restore the beauty of your hands in a short period of time. It is important not to overstrain the body, and then the results will not keep you waiting.

Shaped, moderately dense arms are a sign of an athletic build, which has become so popular among girls. In addition, if a girl trains her arms even at home, she can get rid of a number of defects in the future, for example, sagging skin and triceps atony, which have to be hidden under clothes. To prevent this, girls just need to do arm exercises regularly.

The best arm exercises for women at home

In order to get a beautiful shape and pump up a girl’s arms at home, it is necessary to symmetrically work all the muscles of the shoulder girdle, including the deltoid. They give the hands a sporty texture. Also, arm exercises can additionally engage the muscles of the upper chest and trapezius, improving posture and visually enlarging the chest, thereby complementing the athletic shape of the arms.

1. Reverse push-ups

This exercise can be performed on a chair, sofa, nightstand or any other stable furniture. Works the upper chest, anterior deltoid and triceps. The main task is to carry out maximum number of push-ups until a burning sensation is felt in the muscles, and it will be impossible to continue the approach.

1. Turn your back to the support, place your palms on the edge, shoulder-width apart.
2. Straighten your legs in front of you, placing them on your heels.
3. Inhale as you lower yourself down, bending your elbows to a right angle.
4. Push up as you exhale.

Perform 3 sets in the first week, 4 in the second week.

2. Push-ups

1. Feet shoulder width apart. Hold dumbbells on the front of your thighs.
2. Bend your elbows slightly, with the angles pointing out to the sides.
3. Exhale and raise the dumbbells to eye level.
4. As you inhale, lower slowly.
5. Do not bend your lower back when moving your arms up, tense your abdominal muscles.

Just like the previous exercise, do 3-4 sets of 30 times, pause if necessary.

6. Bent-over dumbbell swings

The last deltoids exercise, but no less important. develop. Basic exercises mainly involved the anterior bundles, so for symmetry it is necessary to isolate the posterior ones. The front and back tufts form a symmetrical round shoulder shape when viewed from the side. Therefore, none of them can be ignored.

1. Hold dumbbells with your feet shoulder-width apart.
2. Bend your body on bent knees with a straight back.
3. Bend your elbows slightly, turning the corners to the sides.
4. Exhale as you swing through your sides to shoulder level.
5. Slowly lower the dumbbells as you inhale.

Proceed as usual 30 times, 3-4 approaches.

7. Bent-over grasshopper with dumbbells

Although the triceps work in any push-up technique, you still need to train it in isolation. With repeated exercises in girls, it will not become hypertrophied; on the contrary, the fibers will remain elongated but dense.

1. Take dumbbells, perform a bend as in the previous exercise, pressing your elbows to your body, holding this position for the entire approach.
2. As you exhale, tighten your triceps and fully straighten your arms until they are parallel to the floor.
3. As you inhale, slowly lower the dumbbells to a neutral position.

Perform 30 times, overcoming the burning sensation, 3-4 approaches.

8. Alternating dumbbell lifts

Despite the fact that the biceps occupies the smallest part of the arm, it simply needs to be given attention. This is the most famous muscle in posing, which shows its peak when contracted, showing the maximum volume of the arm. it is also accompanied by maximum muscle fatigue, performing contractions to failure.

1. Place the dumbbells at the sides of your thighs.
2. Exhale and lift the dumbbell with one arm, performing wrist supination. Bring your hand to your shoulder without lifting your elbow from your body.
3. As you inhale, straighten your elbow.
4. Change hand.

Alternate bending 30 times on each side for 3-4 approaches.

Conclusion

Unlike men, a small amount of male sex hormones in women does not allow them to gain huge muscles. In this case, girls do not need to work with heavy weight. To strengthen a woman’s arm muscles at home and gain a sporty but feminine shape, it is enough to perform exercises with your own weight and include small dumbbells in your training program. Then the arm muscles will be aesthetic, feminine and sculpted.

Hand exercises for girls in video format

Hands are a problem area for many women. The skin on them may sag and lose elasticity. It is also one of the areas where excess fat often accumulates. Ugly hands spoil the figure and lead to numerous complexes, especially since in the summer you cannot hide them under clothes. However, this can and must be fought. Simple and effective arm exercises for women, which can be performed at home, will help cope with the problem of sagging and full arms.

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

The optimal weights for training arms for women are 1-3 kg. More is simply not necessary, and less burden will not produce results.

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

• Train in good physical health.
• Hone the correct technique for performing exercises - at first this is more important than weights and number of repetitions.
• Try to avoid sudden movements, as they can cause joint injuries and tendon strains.
• It is enough to train 3-4 times a week.
• Control your breathing during exercise. Breathe deeply and steadily, do not hold your breath. Remember that the main muscle effort is always done while exhaling.
• To ensure that your overall figure looks harmonious, do not forget about cardio training and working out other areas of the body.

The best exercises for tightening arms for women

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

Exercise 1. Lateral raises with dumbbells

You need to take a vertical position, standing, with your feet together. Relax your arms and stretch them along the body, turn your palms towards your legs. You should have small dumbbells in your hands. plastic bottles filled with water or sand. As you exhale, spread your arms to the sides, lifting them slightly above the shoulder line. A slight bend in the elbows is allowed. At the extreme point, hold for a few seconds, then smoothly return to the starting position. Do three approaches 10-12 times.

Exercise 2. Bent-over dumbbell raises

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

Exercise 3. Alternating dumbbell press

You need to stand straight, place your feet shoulder-width apart. Raise your hands with dumbbells to shoulder level. As you exhale, lift one dumbbell above your head, while inhaling, lower it down, and press the second one up. Perform presses, alternating hands. Do 10-12 repetitions and three sets in total.

Exercise 4. Push-ups

Push-ups are classic exercises for strengthening arm muscles for women, aimed at strengthening the arms, shoulders, and chest. You need to take a lying position, placing your hands shoulder-width apart at chest level. Point your palms forward and spread your feet approximately pelvis-width apart. Inhaling, you need to lower yourself onto your arms, bent at a right angle, and as you exhale, return to the starting position. It's enough to do push-ups 10-12 times in three approaches.

Women's arm muscles are naturally very weak, and classic push-ups can be difficult for them if they lack training. Therefore, at first you can perform simpler versions of the exercise, for example, push-ups from your knees. Everything is exactly the same, only you need to rest on the floor not with your toes, but with your knees.

Exercise 5. Reverse push-ups

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

There is a simpler version of the exercise. To do this, you need to place your hands close to each other and perform push-ups with your legs straight forward.

Exercise 6. Bench press

To do this exercise, you need to lie on a horizontal bench so that your head does not hang down. Place your feet on the floor. Bend your arms with dumbbells at an angle of 90 degrees. If the exercise is done at home, you can lie on the floor and bend your knees. As you exhale, press the dumbbells up. Hold them above your head for a few seconds with your palms facing each other. Then, while inhaling, return to the starting position.

Exercise 7. Lifting dumbbells for biceps

You need to take the dumbbells with a reverse grip, bend your arms at the knees and press them to your body. Perform smooth bending and extension of your arms. Each time the dumbbells should be pulled towards the chest. Do three approaches 10-12 times.

Exercise 8. Putting a dumbbell behind your head

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

Exercise 9. French triceps press

Stand up, straighten your body, place your feet shoulder-width apart. With both hands, take one dumbbell and hold it behind your head, keeping your elbows bent. As you exhale, straighten your arm, lifting the weight toward the ceiling. As you inhale, lower your hand with the dumbbell behind your head again. Everything you need to do three approaches repeating the exercise for each hand 10-12 times.

Exercise 10. Pulling your arms back

Place your feet together, tilt your body slightly forward, while keeping your back straight. Take dumbbells in your hands and bend them at right angles, fix them at chest level. As you exhale, move your arms straight behind your body so that your palms are facing each other. Inhaling, return to the starting position. Repeat the arm muscle tightening exercise for women 10-12 times, doing three approaches in total.

This simple set of hand exercises for women will help keep your hands toned; provided you do them regularly, it will help significantly improve the appearance of your hands. But it is also worth taking care of other factors that are also responsible for their beauty.

If your hands are full, you need to reconsider nutrition. Try to exclude sweets, fatty, fried, flour products from it. Drink enough water, eat often, little by little, and healthy foods - in general, the same rules apply here as for proper nutrition in general.

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

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

Video exercises for slender arms for women

Who said that biceps and triceps training is only for guys? Shaped arms, toned inner surfaces and armpit areas allow women to wear sleeveless clothes and not feel complex about their imperfections. Girls don't need to be afraid to include arm exercises and lift heavy weights in their gym routines. Biceps are not voluminous because there is little testosterone in the female body. Bodybuilders know how difficult it is to pump them up, even for men.

How to work until the result

Women do not need to spend a lot of time to develop biceps and triceps. When doing presses and push-ups, the triceps muscles are simultaneously loaded. If the complex includes rows for the back, the biceps are partially worked out. Therefore, it is enough for girls to purposefully pump their arms in the gym once a week.

A set of arm exercises is based on 2 basic techniques- lifts and extensions, and their modifications. The heavier the dumbbells in your hands, the faster the muscle fibers increase in volume. Training with 2 kg equipment, even despite numerous repetitions, will not give any effect. Therefore, without a doubt, take heavy dumbbells or a barbell and do 12 reps for 3 sets with 30 seconds rest between sets.

Arm training for girls in the gym with a barbell

Start the workout by bending and moving your elbows back. They simultaneously load several muscle groups and allow you to lift heavy weights.

1. While standing, grab the bar with your palms facing forward, pressing your hands to your body.
2. Bend your limbs, bringing the barbell closer to your collarbone, while simultaneously moving your elbows straight back without raising your shoulders.
3. As you inhale, return to the starting position along a vertical trajectory.

Alternative: work with dumbbells or .

Pull-ups in a gravitron with a counterweight

The design successfully replaces the outdoor horizontal bar and allows girls to master the technique perfectly. Compound exercise involves you in the process arms, shoulders, deltoids, trapezius, lats.

1. Place one knee on the support, grab the handles with a wide grip, pull yourself up and place the other one.
2. Relax your body, lower the pillow and hang with straight arms. Move your body back a little, and with a powerful movement of your core muscles, pull your chin above the handles.
3. Pause at the top and lower down.

Zottman Curls

In this technique work forearms, biceps, arm flexors, brachioradialis muscles.

1. Standing with your knees bent, take the shells with your palms facing inward.
2. Slowly bend your elbow and point it toward your shoulder.
3. When lifting, perform supination - turn the hand 180°.
4. Hold at the top, lower the projectile in the reverse order, remembering to turn your hand.

"Hammer" for muscle mass

In addition to the biceps, the brachioradialis and pronator teres muscles are also targeted.

• with supinated heads - on double-headed heads;
• a neutral grip loads both equally effectively.

1. In a standing position, press your elbows to your sides.
2. Raise your hands with dumbbells to your shoulders, focus on peak muscle contraction and go into the negative phase.

To finish off the target muscles, add 2 isolation techniques each to the biceps and triceps, performing repetitions at a slow pace until failure on the last set.

Alternating biceps curls

Training on an incline bench provides a wide range of motion and allows you to move your elbows far back. This optimally loads the outer bundle, which is always lagging behind in development, and forms a beautiful shape of the arms.

1. Sit down, take the dumbbells and lower them to the bottom, pressing your elbows to your sides.
2. Raise your left limb to your shoulder. During this process, keep your arm motionless from elbow to shoulder.
3. Perform movements until the biceps are contracted to the limit. Pause at the top for a moment.
4. Lower and repeat with the other hand.

Working with a barbell on a Scott bench

The targeted technique works on the biceps. Work preferably with a curved EZ-bar.

1. Rest your armpits in the fold of the bench, support your forearms on the cushions.
2. Grab the bottom of the dumbbells without crossing your shoulder line. If you spread your palms wider, the emphasis will shift to the inner head.
3. Without lifting your elbows, perform a series of smooth bends.

Bench triceps press

This exercise forces all 3 heads to work.

1. Place your hands at shoulder level.
2. Keeping your elbows close to your body, as you inhale, lower the bar to your solar plexus and immediately move into the positive phase.

Traction in the block

Instead of isolating barbell curls, you can use lat curls with one or both arms. In combination with a simulator, arm training in the gym gives better results.

When working with a barbell, where the biceps is resting at the top, due to the tension of the cable, the load on it increases and is equally distributed along the entire trajectory.

1. To increase efficiency, straighten your arms.
2. Grab a straight or curved handle with an underhand grip.
3. Press your elbows towards you and pull the cable to your belt with your shoulder blades pressed.

How can a girl pump up her arms from the inside?

Dumbbells will help get rid of sagging and fat in hard-to-reach areas.

Start with your biceps.

1. Sit down, spread your legs wide, squeeze your shoulder blades together.
2. Bend your arms, turn your fingers forward and lift them along the body towards the collarbone.

Move on to the triceps.

1. Raise your limbs with dumbbells above your head with your palms facing forward.
2. Gently bend them towards the crown.

Bent-over arm extension option

1. From a standing position, tilt your body forward;
2. move your arms with 1 kg dumbbells behind your back;
3. do 15 down-up movements.

Dumbbell Curl

1. Stretch your arms forward with 0.5 kg shells, turn your wrists up.
2. Bend them towards your shoulders at a fast pace.

Work for a minute, rest for 30 minutes and repeat 2 more times.

Exercise for women's arms in the gym in video format

Almost every girl likes to wear sundresses and T-shirts in the summer, and, of course, show off her slender legs and graceful arms to others. There is no arguing about tastes: some people prefer thin hands, others are crazy about neat muscle relief, and so on. But saggy, unkempt, flabby arms will not please almost any person on the planet (although... there are different people).

Sagging skin of the forearms occurs due to weakening of the triceps (triceps brachii muscle), which in real life representatives of the human race rarely use. If you do not perform special exercises, the muscles lose tone, their appearance adds extra years to the owner, and the figure becomes disproportionate.

This unpleasant defect can be removed by performing simple exercises using dumbbells. You can do without dumbbells, replacing them with bottles of salt or water. The most important thing is regularity and correct execution of each element.

Note:

Warm-up

Any sports activity, whether for a girl or a guy, should begin with a 5-10 minute warm-up. It will saturate the muscles with blood, warm them up perfectly and prepare them for physical activity. Exercising without a preliminary warm-up is like turning on an ungreased mechanism.

• Imitation of jumping rope: jump in place on your toes, rotate your arms. Perform for 1 minute.
• Swing your legs towards your outstretched arms, alternately with each leg. 15 times for each leg.
• Running in place: one minute.
• Classic squats: 15 reps.
• Lock exercise: place one hand over the top of your neck, try to reach it with the other through the bottom. A familiar exercise from school.

Lack of warm-up and “cold muscles” are the cause of many injuries. Wherever you exercise, at home, in the gym or in the forest, remember: nothing exempts you from warming up before training (except perhaps the lack of training itself or an angry bear).

Bodyweight exercises

Now we get to the most interesting part. To remove fat and pump up your arms, you need to devote only 2 days a week to exercise.

The result will depend on your genes and figure. Plump ladies will have to work hard to remove excess from their hands: the result will be visible after 2 months. For “Thumbelina” people, it will take a little less than a month to see the muscles on their arms emerging.

We need to start now. Run to the store, get yourself a couple of 3-5 kg ​​dumbbells and go towards your dream - to pump up amazing arms at home. Don’t put it off so that two months later the thought “Oh... And if I started 2 months ago, what kind of hands would I have?”

Close grip push-ups

When you do push-ups, the entire triceps is worked, but more so the back of the shoulder. Any girl can easily pump up her triceps, as well as her abs and some back muscles, if she does push-ups with a narrow hand position (they should be shoulder-width apart or narrower).

Push-ups alone will not fill you up; in addition to them, you need to do other exercises. But no arm training program can do without classic push-ups.

1. Starting position: lying down, place your hands shoulder-width apart or narrower.
2. Bend your elbows and lower yourself smoothly. Keep your back perfectly straight, without bending.
3. Return to the starting position. Exhale and lower yourself again.
4. You need to do 3x15 repetitions.

Reverse plank with pelvic abduction

Exercise of medium difficulty level. It will help a girl to pump up her abdominal muscles, triceps and shoulders.

1. Starting position: sitting on the floor with straightened legs.
2. Place your palms on the floor and tighten your abs.
3. Raise your pelvis a few centimeters above the floor.
4. Engage your abdominal muscles and move your pelvis back between your arms.
5. Stay in this position for as long as possible.
6. Return to the starting position.
7. Do 5 reps.

Bench push-ups

Or reverse push-ups. They act similarly to classic push-ups, the difference is in how the top ones are positioned. and lower limbs. At home, you will need 2 chairs, on one of which you place your feet, on the other you rest with your arms extended back.

You need to perform 3 sets of 15 times. If it’s difficult, do the easier version with one chair. In the lightweight variation, your feet need to be rested with your heels on the floor.

Purvottanasana

A training element of hatha yoga that will help pump up your wrists, ankles, forearms and ensure mobility of the shoulder joints.

Elements using dumbbells

Combining exercises using dumbbells and using your own weight will significantly speed up your progress.

Dumbbell Arm Extension

1. Starting position: sitting on a chair, grab the dumbbell plate with both hands (make sure everything is securely fixed) and lift it up above your head.
2. Without engaging your forearms, bend your elbows.
3. Return to the starting position.
4. Perform 3x10 reps.

Extension of the arm with a dumbbell from behind the head

This element of the triceps program is more suitable not for pumping up muscles, but for working out the relief.

1. Sit up straight with your back perpendicular to the floor.
2. Take the dumbbell in your hand and pull it up.
3. Place your hand behind your head and you should feel the triceps muscle stretch.
4. Pull it up.
5. Perform 4x10 reps on each side.

Tate press

1. Sit comfortably on two connected chairs covered with a blanket.
2. Take dumbbells. Straighten your arms up.
3. Slowly lower the implements using only your elbows. You should feel the muscles working.
4. The dumbbells should be across the torso and should not touch each other while performing the element.
5. Perform 5x10 reps.

Training programs

For beginners without excess weight

First day:

• Close grip push-ups – 3×15.
• Extension of one arm with a dumbbell – 3×10-15.
• Tate press 5x10.

Second day:

• Close grip push-ups -3×15.
• Extension of arms with one dumbbell from behind the head - 4x10.

For overweight beginners

First day:

• Bench push-ups - 4×10; Rest between sets for 60 seconds. After the 4th set, rest for 2 minutes. Perform the 5th final approach with the maximum possible number of repetitions.
• Bent-over arm extension using dumbbells - 5x10.
• Alternate flexion-extension of arms with weights - 4x10.

Second day:

• Push-ups – 4×10.
• Extension of two arms with weights from behind the head – 3x10-15.
• Rest between sets for 60 seconds.

And finally...

Try massaging your limbs after exercise. Self-massage will improve blood circulation and relax tired triceps. After the massage, you can apply moisturizer. We recommend massage 3-4 times a week for 15 minutes.