Effective exercises for slimming arms and shoulders. Video: Workout for perfect female hands. video sets of exercises for hands for women

To make your arms thin and beautiful, you need to do special exercises. Get 4 powerful workout programs and shape your arms in the comfort of your home!

Beautiful, relief arms, impeccable chiseled shoulders, toned muscles are the dream of many women. However, working on their figure, many girls do not pay due attention to their hands, fearing to "pump" and look masculine. Fitness instructors assure that these fears are unfounded due to differences in hormonal balance. The male hormone responsible for muscle growth is testosterone. In women, estrogen predominates, which means that even with strength exercises and work with large weights, the ability to build muscle mass will be limited and the girl will never approach male proportions. Therefore, effective training for the muscles of the arms must be part of the program.

Slimming arm workouts

Due to the increased content of estrogen, women tend to be overweight. Therefore, training is necessary to maintain metabolism, muscle tone and create a proportional figure. Where to train? You decide. You can also do simple exercises to keep your muscles toned at home. There are techniques that allow you to work without weight or with a little weight (water bottles, small dumbbells, books), but working out in the gym, you can achieve amazing results in less time.

During arm training, the following muscle groups are worked out:

biceps (flexor);
triceps (extensor);
shoulder delta;
forearm.

When developing a program, you must follow simple rules

Warm up

Before any workout, you need to warm up your muscles to eliminate the possibility of injury. A couple of exercises will be enough.

There are two opinions about how much weight you need to work with. The first is low weight and high reps, the second is high weight and several small supersets in a row. The first option is ideal for home use. The repetition rate allows you to burn excess fat, so the weight should allow you to perform the exercise the recommended number of times. It is recommended to increase the number of repetitions as soon as you realize that you can easily cope with the load. The second option (work with weights and shells) is possible exclusively in fitness centers.

For arm training in the gym, it is recommended to choose large weights. This will guarantee the best bang for your buck. The result appears after the weight of the dumbbells reaches 7-8 kg. This does not mean that you need to start right away with an "explosive weight", but it is also not recommended to "taste" for a long time with 1-2 kg dumbbells. According to instructors, the optimal weight for a beginner is 5 kg.

How to choose the right weight: start doing a set of exercises and if after the third approach you feel tired, then this weight is right for you.

Program

Schedule yourself a set for a week. The number of sets and reps depends on how you feel. It is also necessary to make an allowance for the days of the cycle. To get rid of subcutaneous fat from your hands, 25-30 repetitions are enough.

The optimal workout duration is 45 minutes. It is advisable to monitor the pulse (the norm is 130 beats per minute). If the norm is exceeded, it is better to stop exercising.

Correct completion

You need to finish the workout with the so-called "hitch".

Do not exercise more than 3 times a week, otherwise it will be very difficult for your muscles to recover.

At home

1. Complex one

For this, you will need dumbbells or bottles of sand (water). Start with 12 reps and work your way up.

Warm up

Raise your hands up one at a time (starting with the right). Then, lower them down, bending them at the elbows, while clenching your fingers into a fist. We repeat, only now the left one starts.
Stretch your arms out in front of you, interlock your fingers and stretch slightly. Feel your back muscles stretch.
Everyone is familiar with the "mill". The back is straight, the buttocks and abdomen are "tightened", the legs are shoulder-width apart, the feet are parallel to each other. Rotate in turn with straight arms in a circle for 40 seconds.
Jumping and swinging. Legs together, hands are freely lowered. Perform jumps (legs to the sides) and at the same time raise your arms up (they also spread to the sides). Jump at a fast pace for 40-45 seconds.

1.1 Exercise on the arms and shoulder muscles

Starting position (IP) for all exercises: feet shoulder-width apart, knees slightly bent, back straight, abdomen pulled in.

Take dumbbells, bend your arms at the elbow so that a right angle forms. In this position, spread them to the sides (while the elbows rise to shoulder level), count to two and then slowly lower them, returning to the PI. This is a great exercise for getting the best shape of your ovens. Exhale while lifting the dumbbells.

1.2. Working with biceps

Turn your hands palms forward, bend them, press your elbows to your sides and lift the dumbbells. Squeeze your arms as you lift and flex your biceps.

Bend your elbows as you lift the dumbbells in front of you. Raise dumbbells to shoulder level.

1.3. Triceps work

PI for this exercise: Bend your knees slightly and tilt your head forward. Keep your back straight.

Standing in the PI, bend your arms and linger in this position. On a count of two, straighten them back and then bend them back. Remember to tighten your belly. Take care not to strain your neck.

After doing the exercise 12 times, straighten your arms and stay in this position for 8 counts.

1.4. Relaxing the triceps

Performed without dumbbells. Bend your right arm at the elbow and bring it behind your head with your left. Hold for three seconds and then switch sides. Feel the triceps relax.

1.5. Push ups

Emphasis on the knees and palms, the stomach is tucked up. Get down and up for a count of two. We do not strain the neck, the navel is tightened. Push up on the floor 12 times. Keep your back straight, breathe evenly.

After completion, sit on your heels, palms remain on the floor, stretch your back, relax.

1.6. For the upper back and shoulders

Lie on your stomach, stretch your arms bent at the elbows in front of you so that they form a right angle. Slowly lift up, slightly above shoulder level and slowly lower down. It corrects posture perfectly.

1.7. "Hitch"

Each exercise must be repeated 10 times.

Hands on the belt. On the count “one” - turn to the right and spread the arms to the sides, on the count “two” - return to the IP. On the count of three - turn left.

Hands spread apart, make circular swings with both hands at the same time.

2. Complex second

2.1. Starting position (IP): feet shoulder-width apart, knees straight, back straight, abdomen pulled in, arms down.

Extend your arms with dumbbells to the sides. Repetitions: 30

2.2. IP: sitting on a chair, back straight, legs together.

Raise your arms with dumbbells up, gently bend your arm, placing the dumbbell behind your head, and then unbend it. Repetitions: 20

2.3. PI: See Exercise 2.1.

Spread your arms to the sides, lock in this position for two counts and lower. Repetitions: 30

2.4. PI: See Exercise 2.1.

Raise your arms in front of you, lock in this position for two counts, slowly lower it. Repetitions: 30

In the gym

It is recommended that girls start working in the gym with basic hand exercises. For beginners, this is the backbone. This is a free weight work (dumbbell or barbell) that aims to build muscle mass and is a must for both beginners and experienced bodybuilders.

1. Basic exercises (BU) for hands

1.1. Push-up from the uneven bars

One of the most difficult but effective control units. When performing it, not only the triceps are involved, but also the pectoral muscles. Beginners train with their own weight, "advanced" athletes can use weight belts. Not every girl will be able to lift her weight, so if the bars do not give in to you, do not despair. Strengthen your arms with other available boosters, and return to the uneven bars after a couple of months of regular training.

What's important about the uneven bars: correct technique. If performed incorrectly, there is a risk of injury. To prevent this from happening, do not start the exercise from the bottom. For unheated muscles, this is fraught with tears and sprains. Fix on outstretched arms and slowly lower yourself down. Watch your elbows. Some should be laid back and as parallel as possible. This way the extensor muscles are better worked out.

Tips: For maximum triceps work, do not bend over too much and keep your shoulders parallel to the bars and your elbows back. To train the pectoral muscles, the elbows should look to the sides, and the body should only bend slightly forward.

The number of repetitions is as high as possible for you. When the next full climb is not possible, slowly lower yourself to the lowest point and rise again to the highest possible height. Repeat two more times.

1.2. Pull-ups on a classic horizontal bar

Works both biceps and back. To use different muscle groups, you can change the grip ("from yourself" and "to yourself").

Repetitions: as many as you can do. And as usual, after reaching the "limit", try to pull yourself up once or twice.

Many modern gyms are equipped with a special simulator (gravitron) that makes it easier to perform push-ups and pull-ups. The load in the gravitron is reduced by the counterweight, which starts to work when a person needs help. Thus, there will be no risk of tearing the lower back, the muscles gradually get used to the load and become stronger.

1.3. Seated French press

With this technique, the triceps receives a tangible load. It is important to do everything correctly and watch your neck. When working with large weights, it is better to ask the coach for a safety net.

IP: The press is performed from a horizontal bench with a back. Grasp the dumbbell so that the disc is in the palm of your hand and your thumbs are on the handle. Raise it over your head, holding it with both hands. The forearm should be close to the head, perpendicular to the floor. Inhale and gently lower the dumbbell behind your head along a semicircular trajectory. As you exhale, fully extend your arm and return the dumbbell to its original position.

It is very important to monitor the condition of the shoulders and elbow joints while performing the bench press. They should be motionless, and the amplitude of their movement - maximum.

1.4. Standing Dumbbell Curl

IP: feet shoulder-width apart, knees straight, elbows pressed to the body, arms with dumbbells down. The wrists must be turned so that the palms are "looking" forward.

As you exhale, slowly bend your arm until the bicep is fully contracted. The dumbbells should be at shoulder level. Hold for a couple of seconds and, as you exhale, slowly return to the PI.

Alternatively, this exercise can be performed while sitting or bending your arms alternately (this will make it possible to work with a lot of weight).

1.5. Lifting the handle (for biceps)

It is carried out on the lower block with a straight handle.

IP: legs shoulder-width apart, back straight, buttocks tense, stomach pulled in. The elbows are pressed to the body. As you exhale, raise the handle to tension at the top point (the so-called "peak of the biceps") and slowly lower it down as you inhale. At the same time, we do not unbend our arms to the end in order to maintain static tension.

1.6. Lowering the handle from the upper block (to triceps)

Helps the triceps muscles to gain shape, tone and become more prominent.

IP: feet shoulder-width apart, knees slightly bent, elbows pressed to the sides. Bend your lower back, grab the handle of the upper block. As you exhale, pull it down until maximum tension in the extensor muscle is obtained and press your elbows to the sides of the torso. Then slightly tilt the body forward and fully extend your arms due to the tensions of the triceps. Hold for a moment and, while inhaling, smoothly return to the PI.

Concentrate on muscle work.

Alternatively, lowering from the upper block can be done with a rope handle. In this case, lowering your arms, you should slightly spread them to the sides at the lowest point of movement.

2. Additional exercises

2.1. Extension of the arm using a rubber shock absorber (for triceps)

IP: sit down, straighten your back. Take the elastic so that one bent arm is behind your head, and the other is behind your back. The elbow should be as close to the head as possible.

As you inhale, extend your arm, stretching the rubber shock absorber, and as you exhale, return to the PI. Do 20-25 reps. Try not to use momentum when doing this exercise. Work with the expander is performed only by muscle effort. Watch your elbow and do not tilt it to the side. The shoulder should remain stationary.

2.2. Extension of the arms with an expander behind the back, standing

This bench press exercise is performed while standing and perfectly stabilizes the muscles of the shoulder blades, shoulder, and gluteal muscles.

IP: feet shoulder-width apart, slightly bent. Place the expander behind your back so that it is below the shoulder blades (approximately at chest level). Raise your arms to chest level, bend at the elbows, keep your palms parallel to the floor. The brushes should be motionless.

From the PI, as you exhale, slowly extend your arms in front of you, then return to the PI. The main thing is to control muscle work as much as possible. Do not make it easier for yourself by using inertial force, otherwise work efficiency will be reduced to zero.

2.3. Extension of the arms in the slope

During work, triceps are effectively pumped. It is performed with dumbbells of a comfortable weight for you or with an elastic band.

IP: legs shoulder-width apart, knees slightly bent, body tilted forward, eyes look at the floor. The pelvis needs to be taken back, slightly bending the lower back. The back should remain straight. Bend your elbows, lift from the back and bring your shoulder blades together. The elbows should always remain parallel to each other.

Perform extensions in three sets of 30-35 times. At the end of each approach, you need to fix the position for 25-30 seconds.

2.4. "Reverse" push-ups

An effective way to tone your triceps.

IP: sitting on the floor, knees bent. Move your hands 15-20 cm away from the pelvis, rest your palms on the floor (palms position: fingers forward), tear your buttocks off the mat. With the effort of the muscles of the arms, push up from the floor, make sure that the elbows are parallel, do not spread them to the sides.

A small nuance: the position of the hips allows you to adjust the load. The closer to the legs, the easier it is to perform push-ups and vice versa, the closer to the arms, the higher the load on the muscles.

The number of repetitions: for beginners, it is enough to complete one approach 20-25 times. For those who practice in the gym regularly, it is recommended to perform two approaches. Between push-ups, lie on the floor, stretch your entire body, tighten your muscles, draw in your stomach and stay in this position for 20-25 seconds.

2.5. "Reverse" push-ups from the bench

In the course of execution, the entire triceps is perfectly worked out completely.

IP: arms shoulder-width apart, legs slightly bent, back straight.

Slowly while inhaling, lower yourself down, bending your arms to a right angle. As you exhale, push up from the bench and return to the starting position. During the exercise, do not spread your elbows to the sides. The torso should move very close to the bench.

2.6. Extension of the arm from the chest

Another effective triceps exercise. Performed alternately with each hand.

IP: lie on the floor, bend your knees, feet parallel to each other. Take a dumbbell in your right hand. In this case, the elbow should be turned outward. As you exhale, bend your arm at the elbow and bring the weight to your left shoulder. Exhale - straighten it.

The number of repetitions: 15-20 times.

Then repeat the same with your left hand.

2.7. Concentrated biceps curl

This exercise can be performed in various modifications. One of the options is the PI while sitting, when the elbow rests on the knee or in the opposite hand. In another variation, it is performed with a barbell and both elbows rest on the knees. Its peculiarity lies in the extraordinary amplitude of movement during the lifting of the projectile and a very powerful peak contraction at the top point. Those. when lifting the projectile upward, the load reaches its maximum, and is not removed. This means that when you hold the projectile at the peak point, you work out your biceps as efficiently as possible. This exercise can be performed with or without supination (rotational movement). When rotating the hand, the dumbbell should be closer to the thumb.

It is important that when working with the projectile, the shoulder is strictly perpendicular to the floor. On exhalation, the arm bends and weight is lifted, while on inhalation, extension occurs.

Method "21"

Experienced bodybuilders find that isotonic programs become less effective over time. The "plateau" effect comes when the muscles get tired, get used to the load, the growth of muscle tissue slows down dramatically and the effectiveness of training is reduced to zero. David Carthagno (founder of the Institute of Sports Medicine in Scottsdale, Arizona, USA) proposed an innovative technique that allows you to literally "shake up" the muscles and start active processes in the body. The essence of the method is that during the same exercise it is necessary to alternate three different amplitudes of motion (BP): lower, upper and full. For any BP, 7 repetitions are performed in each approach.

This program is a real challenge even for enduring bodybuilders, so trainers recommend working with less weight than usual.

The basics

Hand swing programs consist of three supersets and are performed at a fairly fast pace.
A minute pause is required between sets.
The first workouts according to the "21" system should consist of one exercise and only one muscle. You can gradually diversify the sets and increase the load.
Any program can be adapted to the Carthagno system.

Training scheme according to the system of David Carthagno.

1. French bench press

IP: lying on a bench, feet on the floor, parallel to each other, stomach pulled in. Hold the dumbbells with your palms facing each other (neutral grip). Straighten your arms and place the weights over your shoulders.

1.1. Lower Amplitude: Slowly lower the dumbbells to head level. Pause for two counts. Extend your elbows until you have a 45-degree angle.

1.2. Upper Amplitude: Smoothly lower the dumbbells until your arms form a 45-degree angle. Pause for two counts. Straighten them out.

1.3. Full range: Lower the dumbbells to head level and then extend your arms fully.

2. Lifting biceps in the lower block while standing

Performed with a straight bar.

IP: feet shoulder-width apart, feet parallel, knees slightly bent, back straight. The bar is taken with a "bottom" grip.

2.1. Lower BP: Using your biceps, lift the bar up until your arms are at a right angle. Pause for one or two counts, return the bar to the PI.

2.2. Upper BP: The bar is compressed to chest level and lowered to 90 degrees.

2.3. Full blood pressure: we connect the upper and lower blood pressure.

3. Extension on the block while standing (for triceps)

IP: standing, knees are slightly bent, the body is slightly bent forward with a deflection at the waist, elbows are pressed to the sides. The bar is held in an upper grip, the back is straight, the abdomen is pulled in. The exercise is performed with the following amplitudes:

3.1. Lower: the crossbar is "squeezed" down by the force of the triceps until the arms are fully extended, then rises to 90 degrees.

3.2. Upper: The bar is squeezed out to 90 degrees and returned to the PI.

3.3. Full: The bar is squeezed towards the floor and then the arms are returned to the PI.

4. Push-ups

IP: emphasis on socks. The body is straight (parallel to the floor), the abdomen does not "sag". Hands shoulder-width apart, fingers pointing forward.

4.1. Lower BP: keeping your body in a straight position, lower your chest to the floor and slowly return to the PI.

4.2. Upper BP: Drop to the floor to mid-range.

4.3. Full BP: Fully bend and extend your arms at the elbows, dropping to the floor and rising almost to the level of fully extended elbows.

5. Curl biceps with rope handle

IP: legs together, knees slightly bent, shoulders relaxed, stomach pulled in, arms down.

5.1. Lower Amplitude: Hold the handle so that the wrists are facing each other. Bend your elbows to a right angle and extend until fully extended.

5.2. Upper BP: bend your arms to the top, lower to 90 degrees.

5.3. The projectile moves along its entire amplitude - from the bottom up and down until the elbows are fully extended.

Drying hands

"Drying" means getting rid of subcutaneous fat and giving your hands a beautiful texture. However, good muscle shape is achieved not only with proper nutrition, but also with exercise. Drying is only suitable for those who have already built up good muscles. For beginners, this procedure is categorically contraindicated.

The correct proportions of nutrients in the diet must be adhered to during drying. During this period, protein foods are preferred, and carbohydrates are limited.

In order to dry your hands, you need to know the basic rules.

The main focus is on short-term aerobic exercise (treadmill, etc.).
The program should also include strength training aimed at the target muscle group.
Hand drying exercises are best done in the gym with instructor guidance.
In addition to dumbbells, during exercises with additional weight, you can use a block trainer, light "pancakes" or a barbell bar.

Contraindications

Despite the seeming harmlessness, hand exercises also have their own contraindications. It is imperative to consult a doctor if you have the following health problems:

unstable blood pressure;
back problems;
diseases of the cardiovascular system;
asthma and respiratory diseases;
obesity;
osteoporosis, osteochondrosis, etc .;
endocrine system diseases.

Stand with your feet hip-width apart. Relax your knees, squeeze your glutes, and lift your chest. Extend your arms with palms to each other and take a dumbbell in each.

While holding the dumbbells, raise your left arm straight above your head. Then lower your left hand while raising your right. Hands should "meet" at chest level, parallel to the floor.

Then lower your right hand while raising your left again. Do as many repetitions as you can in 2-3 minutes, but take your time, do the exercise with effort.

Stand with feet hip-width apart, knees relaxed, buttocks clenched, chest raised. Take a dumbbell in your hands, stretch your arms straight in front of you, and then bend at the elbows 90 degrees (palms facing each other), so that the elbows remain shoulder-width apart and the dumbbells are approximately at the level of your eyes.

Spread your arms out to the sides slightly wider than shoulder-width apart. Very slowly spread your arms to the sides, then lower back and down, as if slightly starting behind your back.

Then reverse the motion, keeping the body stationary. Return to the starting position and repeat everything from the beginning. Do as many reps as you can in 1 minute.

Spread your feet wide, heels inward, toes outward, and bend your knees slightly. Squeeze your buttocks, draw in your stomach, lift your body. Take a dumbbell in each hand, straighten your arms, turn your palms up, then slightly raise your hands with the dumbbells clamped over your hips.

Hold this position. Then bend your arms even more, so that the dumbbells are literally a few centimeters below the level of the elbows. Hold this position.

Raise the dumbbells so that they are now a few centimeters higher than your elbows. Hold the position, then lower the dumbbells again a few centimeters lower.

Do as many repetitions as you can in 1 minute (but no need to rush). During the exercise, the elbows, arms above the elbows and the body should be motionless.

Spread your legs wide, bend your knees, squeeze your buttocks, draw in your stomach, lift your body. Take a dumbbell in your hands, bend your elbows at an angle of 90 degrees and spread them apart (while the elbows and dumbbells should be at the same level).

Stretch your elbows towards each other behind your back. Spread your elbows to the sides, hold this position for 10 seconds, and then start again slowly pulling your elbows towards each other, moving slightly - literally a couple of centimeters. Do it for a minute.

Sit on the floor, bend your knees at an angle of 90 degrees, rest your palms on the floor (palms should be shoulder-width apart, arms straightened).

Lift your buttocks up. Now slowly bend your arms slightly at the elbows, leaning back and lowering your shoulders, and lower the body down again, but so that the buttocks still do not touch the floor.

Return slowly to the starting position. Do about 20-30 reps.

If they want to lose weight, girls usually pay attention to the press in order to lose weight in the waist, legs and buttocks, and forget about their arms. But full arms do not add grace even to an ideal figure.

There is an opinion that it is impossible to lose weight in only one part of the body, they lose weight with the whole body.

Although it happens that complex exercises do not give the desired result, and you need to pay special attention to the problem area in your figure.

It happens that a person has such a non-standard physique that with a good figure in general, the arms are quite full, and then only special effective exercises for losing weight at home can help you.

Many girls are afraid to regularly do exercises for weight loss of arms and shoulders, as they believe that when they load their arms, they will have shoulders and arms like men.

This can happen only if the set of exercises for weight loss of the arms is constant with weight and with special sports nutrition, in other cases only subcutaneous fat leaves and the skin on the arms is tightened.

Exercises with dumbbells for weight loss of hands

Not so long ago, only men used dumbbells, but in our time, the weaker sex also enjoys using this sports equipment. With open tops and strappy dresses becoming fashionable, girls want beautiful hands.

The right arm with dumbbells is slightly bent at the elbow and laid back to a horizontal position. We bend our arms while inhaling. We perform the exercise 25-30 times in 2 sets. Exercise for the triceps.

Slowly bend your arms at the elbows, pulling the dumbbells to your shoulders, and slowly unbend them to their original position.

On the exhale, we pull one hand from the dumbbells to the chest, on the inhale we put our hand on the floor and again on the exhale we do push-ups.

And literally in three or four weeks you will see the result, which you will be satisfied with. Raise the other shoulder, directing it up to the ear. We count to 5.

We lower and repeat with the other shoulder, and do this 15-20 times with each.

Slowly bending the arm, we bring the dumbbell to the left shoulder, while the elbow is at the level of the ear, then we straighten it. Bend with the extension of arms You need to take dumbbells in both hands, stand up straight and bend your knees.

Exercise for discharging the shoulders You need to put one hand behind your head and reach the fingers of the other hand, then interlock your fingers. Slowly count to 30, and let go of your hands.

Use a towel if this exercise is difficult.

An obligatory part of any set of exercises is a warm-up. It can include any energetic warming up movements, running in place, bending and turning the body, squats, lunges, kicks, jumping rope.

Now we make circular rotational movements with the whole hand, in the shoulder joints. We rotate first from ourselves, and then towards ourselves. Among other things, this exercise develops coordination well.

We make jerks with straight arms up in front of us to parallel with the back and the floor, simultaneously and alternately. Return to starting position. These two exercises are aimed at strengthening the back of the arms, that is, the triceps.

Exercises for beautiful and contoured hands

The body and legs are in one straight line, the abs and buttocks are pulled in. Alternately lower yourself first on the elbow of one hand, then on the elbow of the other, placing your forearms on the floor, then, in the same sequence, return your hands to rest on the palms.

Place your knees on the floor with your ankles crossed in the air, hands shoulder-width apart in front of you. In this case, it is still necessary to monitor the even, without bending, position of the body.

Bending our arms, we go down as low as possible, we return to the starting position. Put your palms next to each other, fingers pointing forward - triceps is included in the work.

Strength exercises in strengthening the muscles of the arms are indispensable. If we only want to strengthen the triceps, then we bend the arm only to a right angle at the elbow, no more, and then we straighten it almost completely.

Sit on a chair, facing the back of the chair, lean forward slightly, put your straight arms parallel to the back, palms up, in your hands with dumbbells.

Sit on the edge of a chair or bench, place the elbow of your right hand from the dumbbells on the inner surface of the right thigh above the knee, slowly bend your arm up and lower it at the same speed.

Sit on the edge of a chair, put your hands back and grab the back of the chair, tilt your body forward. All girls want to have a beautiful and slender figure.

Common crawl en we will look at effective exercises for slimming arms and shoulders that will help your figure become ideal.

Without the heavy weight of dumbbells and barbells, sports nutrition and hard work, this will not work. This allows the muscles to warm up well, prepare for stronger exercises and prevent injury.

We jump quickly within 30-40 seconds. 1. The most effective and simple exercise is push-ups. We rest our hands on the floor, palms should be exactly under the chest and do push-ups, lowering the body parallel to the floor by bending the arms at the elbows.

Hand training program

We take 2 chairs to help, with one hand we rest on the seat of one chair, with the other hand we rest on the seat of the other chair. Legs rest with socks on the floor, back straight. We do push-ups from chairs 20-25 times in 2 sets.

Can be performed both from the floor and from a hill. We rest our palms behind our backs on a chair, arms straight, knees bent. We bend our arms at the elbows - inhale, rise up to exhale.

From the floor: sit on the floor, knees bent, hands rest on the floor behind our back. Raise your pelvis and start pushing up - bend your elbows at right angles and straighten your arms again. 15-20 times in 2 sets.

By the way, some girls try, on the contrary, to avoid exercises on the arms and shoulders, explaining that they can "pump" muscles and turn into a "man."

The most effective arm exercises for women are done with dumbbells.

Every woman dreams of having beautiful toned hands. And in this case, we are not talking about an increase in the volume of biceps, as is the case in men. Girls strive to get rid of excessive roundness, looseness, to make their hands more contoured and elastic. Hand exercises for women are selected taking into account the fact that the goal of training is not to build muscle mass, but to relief and general tone. For home workout of the muscles of the arms, doing exercises with dumbbells is ideal. In particular, since the problem area for most women is the back of the shoulder, it is advisable to include it in the program. In the article, we will consider a selection of exercises that are suitable for girls to do on their own.

It is advisable to have dumbbells for arm training.

It is preferable for girls to perform exercises for the muscles of the arms with dumbbells, and not on simulators. In the case of the simulator, the exercises are performed in isolation - this loads the target muscle as much as possible, which is very good for mass training. In the case of using dumbbells, in addition to the target muscles, stabilizing muscles are included in the work. This partially relieves the load from the main muscle, but it allows you to work out your arms in a complex and harmonious way.

To train your arms, you need light weight dumbbells, with which you can perform 15-20 repetitions. As a rule, 2-5 kg dumbbells are enough for girls. It all depends on your level of training. Ideally, have at your disposal several pairs of dumbbells of different weights.

It is better to alternate exercises for the muscles of the arms. While you are working for the biceps, the triceps will rest (and vice versa).

Exercises for biceps

When starting to train your arms, do not be afraid that you will pump up huge biceps and become like a man. Hand exercises for women are very similar to those for men, but there are some differences.

Seated Dumbbell Curl

Sit on a bench or chair. Spread your legs to the sides, bend the body slightly forward. Place one hand on your thigh, and take a dumbbell in the other hand. In the starting position (arm with a dumbbell extended downward), a few centimeters should remain to the floor.

When performing this exercise for the biceps, keep the body motionless, do not sharply unbend your arm at the elbow to the end.

As you exhale, bend your arm with the dumbbell so that the hand is at shoulder level. At the same time, the elbow rests on the thigh. At the end point, twist the brush inward slightly. Exhale - straighten your arm. Make sure you don't have any looseness in your shoulders. Do all movements clearly, controlling each muscle.

Do 15-20 reps on one arm and the other.

Standing curl of both arms

Stand straight, feet shoulder-width apart, arms with dumbbells down, elbows slightly bent and pressed to the body. The wrists are turned forward. Bend your arms with dumbbells, trying to twist your hands so that the little fingers are above the thumbs. While inhaling, straighten your arms, but not completely.

Classic biceps exercise. Press your elbows to your sides.

This exercise is also worth doing 15-20 times.

Flexion of the arms while lying on the bench

Lie on a horizontal bench or put some stools if you are at home. Take dumbbells and lower your arms slightly bent at the elbows on either side of you parallel to the body as low as you can. You do not need to spread your arms to the sides - they go along the body, the wrists are directed towards the body. As you exhale, bend your elbows without lifting your shoulders. Rotate your wrists upward while performing the movement. At the end point of the exercise, the dumbbells should be at the level of the shoulder joints. While inhaling, return to the starting position. Do not bend your arms to the end at the elbows.

The number of repetitions is the same as in the previous exercise for the muscles of the arms.

Triceps exercises

The back surface of the shoulder for many women is the so-called "problem area", in particular, due to the fact that fat tends to be deposited there. Therefore, doing exercises on the triceps brachii is a necessary aspect of a woman's workout. However, if you are also working on developing your pectoral muscles, it should be borne in mind that many chest exercises additionally involve the triceps. If - the number of approaches for triceps is better to reduce.

Triceps dumbbell exercises work the back of the arms.

Extension of the arms behind the head while standing

Stand up straight with feet shoulder-width apart. Take a dumbbell with both hands, lift it up and take it behind your head. Your elbows should be bent at right angles and pressed against your head. The chest does not bend. As you exhale, extend your arms from the dumbbells. While inhaling, return to the starting position.

To do this triceps exercise, you can take one heavier dumbbell or two lighter ones.

Repeat the exercise 15-20 times. Make sure that your elbows do not extend to the sides.

Extension of the arms in the slope

Pick up dumbbells. Stand straight with your knees bent slightly. Tilt your body forward, bend your elbows at right angles and press your elbows to your waist. This is the starting position. As you exhale, bend your arms back without lifting your elbows from your waist. Straight arms should be completely parallel to the body. While inhaling, return to the starting position.

Do 15-20 repetitions.

Back support push-ups

A bench, chair, sofa, or any other stable surface can be used as support. Stand with the support behind you. Lean on her hands, straighten your legs forward. If it is very difficult to do with straight legs, the knees can be bent. The pelvis should be overhang slightly in front of the support. Bend your arms gently, lowering your pelvis down in front of the support. Do not sit on the floor, the pelvis is hanging all the time. As you exhale, straighten your arms. Thus, you perform push-ups, but your hands are not in front of the body, but behind it.

Support push-ups can be performed anywhere: at home, in the country or in the park.

Do as many push-ups as you can.

How many arm exercises should you do?

In order to comprehensively work on the arms, you can alternately perform one exercise for the biceps and triceps. While one muscle group is working, the other rests. When you have completed all six exercises, take a few minutes to rest and repeat the circle.

The main thing is to remember that arm exercises for women are very important, they should not be neglected, even if the main focus of your workout is aimed at working out other zones. Getting the right amount of exercise will help give your hands a nice shape and look.

Below is an example of a training video for working out the muscles of the arms for girls.

Loose skin on the hands is a consequence of not working actively enough in the gym. Usually, most women skip work on triceps and biceps, considering such exercises to be the prerogative of men. However, moderately developed arm muscles will save you from additional visits to a beautician (or even a surgeon) and make the skin more elastic and taut.
There are several sports that will especially appeal to those who dream of perfect arm muscles. Among them are tennis, boxing and swimming.
The main advantage of hand exercises is that they do not need to be devoted a lot of time. For a good and correct result, five minutes a day will be enough.
Due to age or after a sudden loss of weight, the skin in the upper part of the arms can lose its tone and sag. Sport will help to restore its former appearance. As the muscles increase, the skin tightens a little, as a result of which the flabbiness will not be so noticeable.

Push ups

The best exercises for the beauty of hands are, as you might guess, push-ups. Here are some exercises designed specifically for women.

Sit on the floor, bend your legs at the knees, bend your arms at the elbows and place them behind your back so that you can lean on them. Leaning on your hands, raise and lower your pelvis. Perform 3 sets of 10 reps.
Stand against the wall and rest your palms on it on straight outstretched arms. Push up from the wall, as if from the floor, straining the muscles of the buttocks and abs. The back should be straight at all times. Perform 3 sets of 10 reps.
Get on all fours with your arms straight and shoulder-width apart. Push up from this position. Perform 3 sets of 10 reps.

Mahi

Weighted arm swings can help solve the problem of sagging skin on the upper arms. Such exercises will slightly increase the muscles in volume and give the skin its former tone. The best addition to such exercises will be good modeling creams that will increase blood flow to problem areas, relieve stretch marks and make your workout more effective.

Pick up the lightest dumbbells and extend your arms straight in front of you. The arms should be parallel to the floor. Make circular rotations with the brushes, first inward and then outward. Do three sets of 10 circles in each direction.
Pick up the lightest dumbbells and stretch your arms up. Now bend your arms so that the dumbbells reach your shoulder blades. Straighten your arms back up. Do 10 of these bends in 3 sets.
Take the lightest dumbbells in your hands, hands should be down. Raise straight arms straight in front of you. The arms should be parallel to the floor. Stay in this position for 5 seconds and return to the starting position. Perform 3 sets of 10 reps.