How to pump up (pump up) a girl’s arms. Exercises and arm training for girls in the gym How to make a girl’s arms sculpted

?

• A unique natural balanced product for sports nutrition, which has no analogues in its composition
• Category:

2 capsules - 30 minutes before training, 8 capsules immediately after training

SPORTAMIN® BCAA 6000 (Academy-T) is a unique product that has a complex effect on the athlete’s body, which results in increased strength and endurance, strengthened immunity and provides high-quality pumping.
Combines three most valuable components: BCAA, Arginine and Floracia. Together they have a synergistic effect that can significantly minimize the negative effects of heavy physical activity on the body.

Academy-T | Power Rush Creatine 3000 ?

Take 4 capsules twice a day, on the day of training, take 4 capsules an hour before training and the remaining 4 capsules immediately after training. After 4 weeks of use, take a break of 2 weeks.

Beneficial effects of CREATINE Power Rush 3000:

Increased muscle strength;
Increased muscle mass;
Improving muscle definition;
Increased secretion of anabolic hormones;
Increased muscle performance;
Reduced recovery time.

Creatine monohydrate is the most effective and popular form of creatine used by athletes to increase muscle mass, strength and endurance.

SciTec Nutrition | Euro Vita-Mins ?

Among the main vitamins:
vitamin C, which contributes to the normal functioning of the immune and nervous systems, and also helps reduce fatigue and fatigue;
Vitamin B2 helps maintain normal vision and normal red blood cell levels.
The most important minerals:
zinc promotes normal fertility and maintains normal testosterone levels;
Selenium helps maintain healthy hair and nails, and also protects cells from oxidation;
Coenzyme Q10 is a vitamin that is involved in the production of energy by cells. Organs with high energy needs - such as the heart, liver and kidneys - have the highest concentrations of CoQ10.

A beautiful body is a symbiosis of hard work and proper nutrition. No relief training program for men will lead to the desired result if you eat everything. And, conversely, on a low-calorie diet alone you will only lose weight, but will not create an athletic figure. However, in spite of everything, it is quite possible for an ordinary person to get a beautiful and sculpted body.

Mass or relief? Let's try to do both at the same time. The result will be something between mass and relief.

How to achieve relief

How to pump up sculpted muscles without chemicals and is it real?

Each person has his own genetically determined minimum percentage of fat. You won’t be able to overcome it without a grueling and long-term diet (and is it necessary to do this at all?). Therefore, not everyone can see ideally defined six-pack abs on their abs, like those of top bodybuilders. What about a flat stomach and moderate relief? Anyone can achieve this, especially if you are not overweight. In this case, work on the relief will be successful.

Your task is patience and will. You will need patience to wait for the result and not give up everything you started. And the will is to overcome oneself and adhere to a certain diet.

The basis of any bodybuilding training program is nutrition. This is more than half of your success. The main task of nutrition is to create a calorie deficit without compromising brain activity and the functioning of the whole body. Together with training, this will help create, if not super relief, then a pumped up and beautiful body - that’s for sure.

The influence of body type

Before talking about nutrition, let us remember that all people according to their body type can be divided into ecto, endo and mesomorphs.

The hardest thing is for endomorphs. Their metabolism is aimed at gaining muscle and fat. They don't have to worry too much about getting enough food. But in terms of losing weight, it’s difficult for them - calories need to be severely limited.

It’s easier for ectomorphs with relief - they are already thin to begin with. They literally fight for every 100 grams of muscle mass and quickly lose it during a long break without exercise.

Your body type will determine how to build a ripped body for you. Therefore, you need to take into account your body type when you calculate how much nutritional supplement and calories you need per day.

The training program for an endomorph for relief will be more severe than for an ectomorph.

And yes, training for weight and relief at the same time in the general sense is impossible. If you approach this issue more loyally, then over the course of several years of training your body will in any case become more muscular. In this regard, you can gain mass and at the same time relief. But not dry form, which is needed only for bodybuilding performances.

To simultaneously maintain mass and definition, train with working weights for 3-4 approaches, adhering to an already proven diet.

Nutritional Features

To create a sculpted body at home or in the gym, you need to limit yourself to carbohydrates: pure sugar, chocolate, baked goods, pasta. Forget about sweet sparkling water - it's not for you. To eliminate 100 ml of cola, you need to run hard on the treadmill for 5 minutes. A small 330ml tin will cost you 15 minutes of running at a good pace. In words, this is not so scary, but everything changes when you stand on the track, turn on the timer and set the speed to at least 12 km per hour.

You should increase the amount of protein foods, reduce carbohydrates and slightly reduce fats. Carry out control weighing on an empty stomach once a week. This way you can accurately understand whether anything is changing in your body. If the weight figures remain at the same level, you need to reduce your caloric intake a little more.

If a girl needs to gain relief, she needs to take into account such a psychological feature as emotionality. You should learn to overcome stressful situations without food - because this is a dangerous moment for your figure.

You may be wondering how to achieve a sculpted body without going to the gym? This is impossible. Visually, men simply become thin, and girls turn into slender women with a flabby figure.

Sports nutritional supplements

How to give relief to a man's body without additives? Pretty hard. It takes a lot of proper balanced food. Sports food concentrates - protein isolates, vitamins, individual amino acids and joint protectors - are golden helpers in this matter. The body of an athlete requires much more nutrients to maintain shape than the body of an inactive layman.

What is better – 1 kg of oranges or a tablet with ascorbic acid? Both are good.

Exercises

You can create training programs for muscle relief yourself, then I will list exercises and options and executions to give yourself sculpted legs, a sculpted back, abs and the rest.

Base

Basic training remains in your program. All three basic exercises (press, squat, deadlift) should continue to be done in the same way as when gaining weight. If your strength drops a little, don’t worry. Training for definition is associated with weight loss; some muscles may also go away along with strength.

Perform 2 approaches with working weight so as not to lose your strength indicators, and then 2 approaches of quantity with a small weight for finishing - this is where your relief will show itself.

Arms and shoulders

Exercises for the relief of arm muscles will help make your biceps, triceps and deltoids elastic and strong.

Dumbbell biceps curl

You can perform this exercise using the hammer technique, or you can turn your palms up. Do 4 sets of 20 reps at a tempo pace with a light weight, or 12-15 reps with a heavier weight.

Raising dumbbells to the chin

You can do this exercise with a barbell. This will create relief for the muscles of the shoulders and upper trapezius. Do the same number of approaches as in the previous exercise, but for 15 repetitions and at an average pace.

Raising dumbbells in front of you and raising them

To give relief to the shoulder muscles, it is better to do 2 exercises without a pause. For example, lifting dumbbells in front of you and spreading them. Perform 15 raises and raises, then rest. And so 4 times at an average pace.

Use different bars (straight and curved), do 2 sets of heavy weights for 8 reps, followed by 2 sets of lighter weights for as many reps as necessary to cause muscle failure. The relief of your arm muscles will be amazing.

How to get sculpted arms with these exercises? Do 2-3 exercises per muscle group per workout.

Breast

Dumbbell flyes

By doing dumbbell flyes at different angles, you will create good relief for your pectoral muscles. Use a horizontal bench, change the angles, do fly-ups upside down. Perform each option in 4 sets of 15-20 times.

Working in a crossover

Bringing your arms together in a crossover will replace your dumbbell raises upside down. This is a more enjoyable exercise without ringing in the ears and darkening of the eyes. If the gym doesn't have a crossover, use resistance bands.

We worked the upper body. But a sculpted figure means pumped up abs and strong legs.

Press

How to make a sculpted body in the abdominal area? Download it! Do a few abdominal exercises every workout. These can be straight and oblique twists, leg crunches, and planks. Use the maximum number of repetitions in 3-4 sets. You should not overload your abs with additional weights.

Do a variety of abdominal exercises, from planks to dynamic variations, 2 times a week.

Legs

How to make your legs sculpted? With the help of extension and bending them in the simulator. Leg presses with different foot placements also define the muscles well. Do 15–20 repetitions in each set.

For girls on relief, it is better to do leg extensions and abductions, and it is better to do leg presses with your feet wide apart and your knees turned to the sides. Then the gluteal muscles will be more involved.

Don't forget about the calves - we do several approaches of 15-20 raises on them in the simulator until failure.

Back

Back workouts include lat pulldowns, lat pulldowns, dumbbell rows, and barbell rows. on the back of the shoulders - it’s also better to do it.

Principles of training design

The algorithm is something like this:

• We first do basic exercises, then select 2-3 exercises from those listed above for one muscle group.
• In one workout, it is better to train 2 groups, for example, legs-shoulders, back-ticeps or biceps.
• You need to work out your whole body in a week - everything is standard here.
• In our case, circuit training is not the best option - you will lose weight quickly, but you can try it as an experiment.
• Rest between heavy sets for as long as your body requires, and between failure sets for as many reps as possible – 60–70 seconds.

In the gym for girls, the same principles apply as for men, just less weight and some exercises will be new. Good body contour is a great reason to go to the beach in the summer, wear what you want and not be embarrassed by the people around you.

In theory, you now know how to achieve muscle definition. In practice, you will need to include sleep, a change in activity and vitamins.

As a result, we can say that the training program for muscle relief includes:

1. A set of exercises aimed at maintaining muscle strength and losing fat. Relief training involves high-repetition sets with light weights.
2. Optimal ratio of sleep and wakefulness.
3. The optimal amount of daily consumption of BJU. Priority to proteins, carbohydrates are reduced.
4. Active recreation in free time.
5. Sports nutritional supplements.
6. Clean water in sufficient quantity.

The last point is especially important when creating relief. Drink as much as you should based on your weight. And don't listen to those who say water makes you fatter and puffier. With healthy kidneys, a normal amount of salt in the diet and moderate consumption, water has never stopped anyone from becoming more ripped. Professional athletes reduce the amount of fluid before competitions, but then the body still gets its way. Such stress is not necessary for ordinary life.

Cardio

How to get a ripped body without cardio? In general, no way. This is also a necessary component of the training.

As a warm-up before training, any program for muscle relief should include running, an exercise bike or an ellipse. Approximately 15 minutes of work will help you burn some calories (namely, 0.33 liters of cola drinks), using muscle glycogen as fuel, and get your body ready for the workout.

How to make muscles sculpted in the shortest possible time? On rest days, hit the gym for 40 to 60 minutes of slow-paced cardio. Accelerate your heart rate to 110–120 beats per minute and maintain this rhythm throughout the entire workout. This will increase your weekly calorie consumption, speed up the process of burning subcutaneous fat and help create excellent relief.

Working on muscle relief is always associated with high physical activity, so spend your free time active: play football and table tennis, go hiking, go rafting.

When to train

Relief training for girls and men is best done 1.5–2 hours after eating. The time of day is selected based on your needs. When you feel the urge to move, this is the best time.

The number of workouts per week is also determined by the characteristics of your body. Remember that the body quickly adapts to everything. So you don’t have to look for the ideal schedule, the main thing is that you can fit training into your schedule.

What to do outside of training

On rest days, you should try to actively burn calories, and get enough sleep at night. After all, fitness is not just 3 days a week when you visit the gym. It's a way of life. Wherever you are - on the street, at home, at work or at school - move as much as possible.

To ensure that the muscles do not forget the training effect obtained as a result of training, it must be used on rest days. The body needs to be reminded all the time what muscle activity is.

Almost all the women I meet at sports clubs spend most of their time on, and. Slender legs and a butt like a nut are fashionable, this is a trend, but what about the rest of the body, especially if you are no longer 18?

I don’t want to offend anyone, but from my male point of view, flabby arms against the backdrop of a pumped-up lower half of the body don’t look all that great. And the problem is not that women don’t shake their hands. They're pumping.

However, they do this without any training strategy, without taking into account the unique nature of their body. This means that the return from such hand training for women is often minimal. Pump up a girl's arms It’s more difficult than for a man, that’s true. But who said that being beautiful is easy?

How to pump up beautiful arms

Each of us has our own idea of ​​beauty, especially female beauty. But to answer the question of how to pump up a girl’s arms and make them beautiful, you first need to decide on the starting point.

In my understanding, beautiful hands for a girl who goes to the gym are a moderate amount of fat, proportional development of all muscle groups (biceps, triceps and brachialis), the presence of a soft texture and high muscle density.

The volume of hands is an individual question and depends on the specific goal pursued by each representative of the fair sex. For some, shapes and volumes like those are enough, while others want to have hands like Natalia Trukhina’s.

Natalya Trukhina video:

Conclusion: in order to build beautiful arms, you first need to decide on the ultimate goal, and then create a training strategy aimed at achieving each of the listed parameters.

How to lose weight in your arms?

You can have hands of breathtaking beauty, but if they are covered with a layer of fat and water, then who will appreciate them? Therefore, the question of how to lose weight in your hands comes to the fore for us. It will not be possible to reduce the percentage of fatty tissue in your arms while remaining fat in the rest of your body. This is the harsh truth of life, true for men and women.

To lose weight on your arms, you need to reduce the overall percentage of body fat. I outlined the algorithm for proper weight loss in the article, so I won’t dwell on this issue.

I’ll just say that as soon as the fat burning process starts, all parts of the body begin to lose weight: face, neck, stomach. However, girls, in order to not only lose weight on their arms, but then keep their fat percentage stable, will have to make additional efforts.

Fat on our body is not stored evenly. Its largest deposits are on the stomach, buttocks and thighs. And in women it’s also on the arms, especially on the back side (triceps). These areas of the body are less mobile in normal life, so the body uses them as warehouses for excess calories.

For this reason, the question how to lose weight in your hands, the fair half always worries more than men. This means that a girl should pump her arms not only to increase their size, but also to reduce the fat layer.

Conclusion: to lose weight on your arms, you need to lose weight everywhere. This is true for any gender. But in order to keep them in shape and prevent them from swimming, women’s arm training should be built according to a special scheme.

Hand training for girls.What should it be like?

The ideal arm training option for women is a “high density” load. In simple terms - performing exercises with minimal rest between approaches, or even without it at all.

For example, using combined sets (performing a triceps exercise + a biceps exercise) or supersets (performing two exercises for one muscle group). What does this give us?

• Blood flow to the hands increases, and with it the amount of fat-burning hormones increases
• The total calorie consumption per workout increases, which in turn helps you lose weight.
• The response of the arm muscles to load increases, they grow better
• The amount of work completed increases. Training time is reduced, and its effectiveness increases

And most importantly, women are naturally more resilient than men, and their pain threshold is lower. They cope better with such a load. Where the man stops due to pain or fatigue, the woman continues to perform the exercise.

But in addition to performing exercises without interruption, girls need to take into account one more nuance. The number of repetitions in each of them should be 10-15. Or even more. As practice shows, loads with fewer repetitions (6-10) are less effective for women than for men. Therefore, women's arm training should be intense, but short.

Conclusion: arm training for a girl should take place with minimal pauses between exercises and a large number of repetitions. This is the fastest way to lose weight on your arms while increasing their volume and muscle density.

Triceps workout for girls

For any woman, the triceps is the main arm-forming muscle group. Men should also pay close attention to it, but performing triceps exercises for women is of primary importance. And that's why:

First| Triceps are 60% of the arm's volume. By developing this muscle group, you can quickly give your arms a proportional shape and volume.

Second| The triceps brachii muscle is strong, responds well to stress and recovers quickly. It’s even easier to pump up a girl’s triceps than her biceps

Third| In the triceps area in women, deposits of fat are formed. Triceps training for girls in the high-intensity manner described above helps solve this problem.

But since our task is to create not just athletic, but also beautiful hands, I divide the exercises into two groups. The first includes exercises that help pump up a girl’s triceps in a short period of time. The exercises included in the second group are formative. They help make your arms sculpted.

Triceps exercises for women.Increasing the volume of your arms

There are dozens of exercises for this muscle group and all of them can be used. But from the point of view of obtaining the effect, the most simple, basic movements give the greatest return.

As a rule, to pump up girls triceps choose exercises with dumbbells. It’s easier, more comfortable and, if you like, more glamorous. However, the result of such work is very low. The maximum effect in building triceps is provided by other, more boring and heavier types of load:

Close grip barbell press

This exercise immediately affects the entire array of the triceps brachii muscle and allows a girl to pump up her triceps faster than others. The close grip press also improves the shape of the deltoid muscles and develops the middle of the chest, forming its cleavage.

But women avoid doing this triceps exercise. Benching a regular Olympic barbell in this way is difficult and difficult. The analogue of this exercise in is also difficult for them.

Exit: replacing a long neck with a short one. It is easier to maintain balance and perform the exercise with a smaller and lighter bar. If even this option seems difficult, the close-grip bench press can be replaced with push-ups from the floor/bench with a narrow hand position.

In any case, an exercise of this kind should be included in triceps training for girls without fail.

Note: The grip width should be smaller than when doing a barbell chest press, but you should not place your hands very close. The optimal grip width is 30-35 cm.

Dips

This exercise is one of the best for building triceps quickly because it forces them to work in a stretched position. But at the same time it is quite complex in technical terms. Not every woman in the gym risks including it in her arm training complex.

Exit: It can be replaced by push-ups in the now popular simulator called the “gravitron.” You can also use the Hamer lever simulator, which simulates push-ups on uneven bars. If there is neither one nor the other in the hall, you can do push-ups between two benches (feet on the floor, hands resting on the ends of the benches, body lowered strictly vertically).

arm exercises for girls video:

Note: When performing any exercises that are analogous to dips, the elbows must be kept parallel, pressing them to the body.

Extensions on a block with wide arms

Performing this triceps exercise does not cause any particular problems for anyone. You just need to pay attention to the phrase “with a wide stance of the arms.” This placement of the hands is the safest for the wrists and at the same time allows you to use the maximum possible working weight without violating the execution technique.

Note: at the bottom point of the trajectory, fully extending your elbows, you need to pause for 1-2 seconds and additionally strain your triceps.

IMPORTANT: These three triceps exercises for women are the most effective in terms of muscle growth and improving their quality. The remaining movements are much inferior to them in terms of effectiveness.

Triceps exercises for girls.How to make your arms sculpted

Since for women, muscle shape often means even more than volume, they also need to include shaping exercises in their arm training program:

Bench push-ups

The beauty of these push-ups is their simplicity. A girl can pump up her triceps in this way both at home and in the gym. But this exercise has another advantage.

By loading the triceps brachii muscle in this way, you can develop its middle (medial head), which is responsible for creating beautiful arms when viewed from the front. Bench push-ups work primarily not on the back of the arm, but on the side of the arm.

Note: You cannot tilt your body forward; on the contrary, when going down, you need to move it back. The load on the triceps will become greater.

Reverse grip pulley extensions

The whole difference between this exercise and the version described above lies in the position of the hands. But this little thing turns a standard movement into a unique formative one. In ordinary life, we use a reverse grip extremely rarely. By pumping the triceps in this manner, you can very quickly improve its shape due to the development of its anterior bundle (lateral head).

arm training for girls video:

It will not add much volume to the arm muscles, but their appearance will improve. From this point of view, such extensions are the best triceps exercise for a girl in the gym.

Note: performing an exercise with a curved handle is much easier, more convenient and more effective.

Arm extensions on a block with a rope handle

This exercise is special. The correct version differs from the usual version in one, but extremely important condition. You need to not only straighten your arms at the elbows, but also spread them to the sides, turning your hands as far outward as possible. This technique is called pronation and serves to maximize contraction of the triceps muscle.

No other exercise can contract the triceps as much as this one. Thanks to regular use of pronation, the shape of the triceps becomes better and very quickly.

Note: and again, pause at the end point. Without holding your hands in a state of maximum contraction of the triceps, performing the exercise loses all meaning.

Conclusion: these triceps exercises for girls should become the basis of its complex. Basic exercises increase muscles in size, and forming exercises, due to the development of small sections, improve their shape. But in order to make your arms sculpted, you first need to add muscle mass to them.

In the second part of the article I will talk about biceps training for girls. I’ll explain why women need to pump up their brachialis and answer the question of how to increase muscle density. I will also give examples of arm training complexes for girls in the gym.

To be continued…

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 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 above the floor a few centimeters.
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 – 3×10-15.
• 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.

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, maintaining this position throughout the entire approach.
2. 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.

Shaped hands are beautiful hands that should not yield to the elasticity of other parts of the body. It is impossible to go out in an open dress when the arm muscles “hang” in the forearms. If you notice such “effects”, then it’s time to take up dumbbells. Regular exercise gives quick results, because the muscles of the back and shoulders respond to physical activity faster than those in the lower part.

Muscles of the upper shoulder girdle

The “arm” muscles include the biceps and triceps. Everyday life at least sometimes gives work to the biceps, for example, when carrying heavy bags. As for the triceps, they are precisely what make women’s hands so ugly.

The triceps muscle (i.e., triceps) is located on the back of the arms. If it is not trained, then the arms “sag” under its weight. This is especially noticeable if you lift them up. In everyday life, the triceps are used infrequently (for example, when opening heavy doors), so it requires regular training.

How to achieve relief

It’s not enough to just pump your triceps. It needs additional “drying” (creating relief), which reduces the volume of the hands in the forearms. Otherwise, the “pumping up” of the muscles will be invisible.

The greatest effect can be achieved by combining proper nutrition (less simple carbohydrates and fats) with cardio exercise. Cardio exercises include intense walking, running, dance aerobics, and an exercise bike. With the help of such training, other parts of the body will also improve.

In addition to cardio training, you need to pump up your muscles with strength training. Hanging and push-ups are very effective. But rarely does anyone like to do this. Therefore, exercises with 1.5-2 kg dumbbells are best suited.

Triceps workout

1. Lie on your back, place your feet on the floor, bending your knees. Tighten your abdominal muscles and press your lower back to the floor. Extend your arms with dumbbells to the sides and lower your elbows to the floor. Raise straight arms with dumbbells above your shoulders, slowly counting to three. Elbows are not tense. On the count of four, bend your arms and lower the dumbbells. The dumbbells rise as you exhale, lower as you inhale. Do 15 times.
2. Stand up. Bend your legs slightly at the knees and place them shoulder-width apart. Tighten your abdominal muscles and gluteal muscles. Do not arch your lower back. The right hand with a dumbbell rises up closer to the head. Palm forward. The left hand holds the right elbow. As you inhale, bend your arm and lower the dumbbell to your left shoulder. Bending the arm occurs slowly. As you exhale, straighten your arm and hold your elbow. You don't need to straighten your elbow at all. For each hand 15 times.

Biceps workout

In a standing position, lower your arms with dumbbells along your body. Straining the biceps of one arm, lift the dumbbell to your shoulder. It is necessary to keep the upper arm still. Stay for 1-2 counts. Now slowly lower the dumbbell. For each hand 15 times. Another option for this exercise is to perform it while sitting, with the elbow of the hand holding the dumbbell resting on the knee.

Other methods of "drying"

Swimming in the pool helps build arm muscles. Even swimming for fun creates work for the arm muscles.

Yoga gives good results. Many asanas require transferring body weight to the arms. And this, in addition to balance, requires muscle work.

Real ladies dream not only of toned breasts and slender hips, but also of beautiful hands. Now in the fashion world they have begun to pay special attention to the relief and shape of the hands. Of course, women's hands do a lot of housework, but at the same time they must remain graceful and desirable for men's kisses. Naturally, some people like soft hand shapes, while others like neat muscle relief. But there is not a single person who would be admired by sagging and flabby arm muscles.

Unfortunately, women who spend a lot of time on their waist, legs, and hips often forget about their arms. But they can become a big problem if you don’t pay attention to them. For example, you have beautiful breasts, but, alas, in combination with thick arms, all beauty is lost. If you have weak, flabby muscles, then this is unsightly. However, if desired, this can be easily fixed.

Firstly, remember that diet is a very important factor for toning your arm muscles. If you eat right, it will be much easier for you to get your muscles in order. For example, if you replace a can of Coca-Cola with a small bottle of clean water, you will not have to waste time correcting the consequences of poor nutrition. Instead of destroying the effects of Coke, you will be able to burn some subcutaneous fat. In addition, in order for muscles to grow a little, you need a sufficient amount of protein. And if you don’t consume enough complex carbohydrates, you will be sluggish and won’t have the energy to work out in the gym. Proper nutrition helps speed up the process of burning excess fat. After all, you can tone your muscles only when you burn the fat covering the muscles.



Secondly, don't forget about massage. It will have a beneficial effect on overall well-being and improve tone. Massage will increase blood circulation and relieve tension in ligaments and muscles. Most often, massage is used in the form of stroking and rubbing. Before starting the massage, you need to lubricate your hands with cream. The massage should begin with the left hand.

So,
- Massage your fingers from the nail to the base, then continue from the palm to the wrist;

Stretch each finger, then rotate your fingers in one direction and then the other;

Twitch your fingers several times;

Place your hand on the table, and with the palm of one hand smoothly slide along the other hand from the fingers to the base of the hand, then make several rubbing movements;

Turn your hand palm up and use the phalanges of the fingers of the other hand to make four rubbing movements;

Pinch from your fingertips to your wrist. This is beneficial for muscles that sag with age;

Extend one arm, and with the other hand hit the outstretched arm from fingers to elbow, first clenching your fingers into a fist;

Don't forget about your joints. Massage each finger and knuckle in a circular motion.

And, of course, it is necessary to perform daily set of exercises for arm muscles. First, you should relieve the tension and fatigue that have accumulated during the day. For this

Shake your brushes;

Still, slowly, clench and unclench your fists;

Rotate your brushes clockwise and back.

Start doing the exercises with warm-up:

Do the scissors exercise;

Raise your arms above your head and pull up first one, then the other.

And now you can move on to basic set of exercises.

Stand with your back to the chair, then squat down and put your hands on the seat and start doing push-ups. Do ten to fifteen times;

Stand straight, feet shoulder-width apart, hold dumbbells in your hands. Keep one arm along your body, raise the other up, then lower the dumbbell over your shoulder, and then raise your arm up again. Then switch hands. Perform the exercise ten times for each hand;

Place your feet shoulder-width apart, lower your arms with the dumbbells down, then slowly bend one arm at the elbow, trying to point your elbow to the side, and at the same time lift the dumbbell to your armpit. Then do the exercise for the other hand. Each hand needs to do the exercise ten times;

Stretch your arms out to the sides at shoulder level and make circles with your arms in one direction and then in the other. Circles must be described within a minute;

Sit down, put your legs together, bend your knees. You need to take your hands back and lean on them. Then bend your arms, trying to bring your elbows closer to the floor. Perform the exercise at least ten times;

Stand facing the wall, step back one step, place your palms on the wall and do push-ups against the wall. The torso should be straight. The exercise must be performed at least eight times;

Stand with your feet shoulder-width apart and bend your knees slightly. Take dumbbells in your hands and lower them along your body. Press one elbow toward your waist as you bend your arm upward, turning your hand so that your palm faces your shoulder. Then lower your hand down. Perform the exercise ten times for each hand;

Get on all fours, place your hands on the floor, knees shoulder-width apart. Gradually bend your arms until your chest touches the floor, then return back. Perform the exercise ten times;

Get on your knees, place your hands on the floor. Quickly bend your elbows and then slowly straighten your arms. Do the exercise ten times;



One of the best arm exercises is push-ups from knees. This must be done eight to twelve times.

Sit on the edge of the chair, hold the seat firmly with your hands, slowly bend your elbows and slide out of the chair as low and forward as possible, and then do the same in the other direction. Repeat ten times;

You need to lie on your stomach and stretch your arms along your body. Take dumbbells in your hands and raise your arms up very quickly. When performing the exercise, your back and stomach should be tense and your neck should be relaxed. Perform the exercise ten to forty times;

You need to lie on your stomach, press your hips and pelvis to the floor, rest on your palms and point your fingers forward. Then straighten your arms and hold for three seconds, then return to the starting position. Repeat ten times;

Take dumbbells in your hands and perform lateral raises. Raise your arms slowly to shoulder level. This exercise creates a beautiful shoulder line. Do twelve times;

Bend your torso back, bend your arms with dumbbells at the elbows and put them back. Then slowly straighten your arms behind you. Do this exercise twelve times;

The following exercise will not only strengthen your arm muscles, but also tighten your pectoral muscles. It is necessary to perform push-ups from a lying position - you need to lower yourself to the middle and hold for a couple of seconds, and then lower completely and hold for another couple of seconds. Do the exercise sixteen times;

Raise your hand from the dumbbells up and then bend it at the elbow. Perform twelve times for each hand;

Lying on your back, you need to spread your arms to the sides, palms down. Then, clenching your fingers into a fist, you need to turn your palms up and tense your muscles. Then return to the starting position. Do the exercise fifteen times;

Lying on your back, you need to bend your elbows and place them under your head. You need to press your elbows firmly onto the floor several times and then relax your muscles. Repeat the exercise at least five times;

Select several suitable exercises and try to do them daily.

If you don't have enough time for complex exercises, you can do a simple set of exercises for arm muscles, which can be done even at the office desk or at home, sitting on the couch.

Raise your arms above your head and hold as long as you can;
Stretch your arms to the sides, keep them suspended for as long as possible;
Bend your elbows and place your hands up in front of you. Then, tightly straining your muscles, lower your elbows down. You must complete the exercise twenty times.

In addition to doing hand exercises, train your fingers as well. Then you will avoid the fact that fat will accumulate under the skin, and your fingers will become thick and knotty.

Do these exercises for arms daily:

There is a special point on the hand where the watch is worn. Using the pad of your thumb, press the point ten times;
- Raise your arms to the sides to shoulder level, then randomly twist and shake your hands for thirty seconds.



Remember that your hands can tell a lot about you. Therefore, do not give in to laziness, exercise, strengthen your arm muscles, get a massage, and do not forget about proper nutrition. In general, everything is in your hands, don’t forget about it.

You will be surprised how good results they can provide if practiced regularly. The thing is that the muscles of the shoulders respond to physical activity much faster compared to the muscles of the lower body. Therefore, if you have to work hard to get perfect abs and firm buttocks, then to get athletic arms you need to put in noticeably less effort.

Brief theory

The main arm muscles we will be working on are the biceps and triceps. And if in everyday life the biceps are at least a little involved (for example, when we carry heavy bags of groceries from the supermarket to the car), then the situation with the triceps is much worse. Moreover, they are the main female punishment for hands. The triceps (also called the triceps muscle of the arm) is located on the back of the arm, and when it is “out of shape” it usually hangs unsightly, especially when raising the arms. Triceps are used extremely rarely in everyday life, for example, when opening heavy doors.

No alcohol law

Just working on pumping up the triceps muscle is not enough. In almost every case, additional “drying” is necessary, reducing the volume of the hands in the forearms area. If you don’t “dry”, then even the most pumped muscles will not be visible. To get the best results, you need to be able to combine the right thing (less fat and simple carbohydrates) with cardio exercise. For cardio training, you can choose any exercise you like - exercise bike, intense walking, dance aerobics. And since it is impossible to lose weight in a certain part of the body, all these loads will have a beneficial effect on the entire figure as a whole.

To the shell!

Along with cardio training, you will need to pump up your muscles with strength training. Traditional push-ups and hangs are very effective, but girls rarely do these exercises with pleasure, so it’s better to choose another option - dumbbells. Buy home several bright, beautiful dumbbells weighing about 1.5-2 kg each, and get down to business.

Let's start with the triceps

1. Lie down, bend your knees and place them on the floor. Press down to the floor and tighten your abs. Take dumbbells in your hands and spread them to the sides, lowering your elbows to the floor. Fingers should be pointed forward. Without straining your elbows, straighten your arms for 3 counts, raising the dumbbells above your shoulders. On the fourth count, lower the dumbbells by bending your arms. You need to lift the dumbbells while exhaling, and lower them while inhaling. Do 3 sets of 15 reps.

2. Stand with your feet shoulder-width apart and your knees slightly bent. Tighten your abs and gluteal muscles, do not bend. Raise your right hand with the dumbbell up, pointing your hand forward with your palm. Hold your right elbow with your left hand, and begin to slowly bend your arm as you inhale, lowering the dumbbell to your left shoulder. As you exhale, you should straighten your arm, also holding your elbow. There is no need to fully extend your arm at the elbow. Do 3 sets of 15 reps for each arm.

Switch to biceps

Stand up straight, grab dumbbells and lower your arms along your body. Keep your elbows close to your body and tighten your right biceps as you lift the dumbbell toward your shoulder, keeping your upper arm still. Fix your hand in the upper position for 1-2 counts, and then smoothly lower the dumbbell down. You also need to perform 15 repetitions, 3 approaches for each hand. There is another variation of this exercise, which is also aimed at training the biceps. You need to sit down, rest the elbow of the arm you are bending from the dumbbells on your knee and do the movements described above.

Back muscles

You can also train your back muscles with dumbbells. You need to take a chair, sit on it facing the back and lean against it. Take your legs back, placing your toes on the floor. Take dumbbells in your hands, bend your elbows slightly and spread your arms to your sides so that your shoulder blades touch each other. Do several sets of 15 repetitions. The exercise trains the muscles in the area of ​​the shoulder blades well, improving your figure.

The advantage of these exercises is that they can be performed at home without wasting time visiting the gym. All that is required is dumbbells, and upbeat music and a mirror are optional. In general, even dumbbells are optional: if you don’t have them in the house yet, you can replace them with bottles of water, sand, or anything else. Having done everything correctly, the workout will be no less effective than taking place under the supervision of a fit trainer in a fitness center.

Alternative methods

In addition to exercises with dumbbells, you can get beautiful arm muscles by signing up for a swimming pool. has no contraindications, and the arm muscles will actively work, even if you are just swimming for pleasure. In addition, oddly enough, it has a very beneficial effect on the arm muscles: many asanas involve transferring body weight to the arms, which, of course, requires at least a minimal presence of muscles (and a sense of balance).

Anti-cellulite hands are excellent for accelerating the reduction of muscle volume. After just a few intensive sessions, you can get rid of a couple of centimeters on your forearms. This massage is considered anti-cellulite not because it is on the hands, but because of the techniques used. This is not the most pleasant type of massage, but it is very effective.

In addition, you can subject your body to clay wraps. To do this, you need blue clay (sold at the pharmacy) and cling film. The purchased clay must be diluted with water, applied to the desired area, wrapped with film and left for 20-30 minutes. The recipe is suitable for almost all parts of the body and is completely easy to implement.

How to make a girl's hands sculpted, but at the same time leave them just as feminine? The answer is simple - just include a number of exercises in your daily schedule.

Shaped arms are one of the most important components of any beautiful figure. However, this does not mean at all that they need to be “pumped”. According to fitness center trainers, the most ideal forms of female arms are created thanks to elastic triceps, biceps and deltoids, which are in good tone.

Thanks to the set of exercises given below, this will not be as difficult as it seems at first glance. By doing just 7 exercises daily, you can make your hands not only strong, but also maintain their femininity.

1. Push-ups (narrow hand position)

In this exercise, the triceps do the main work.

Get into plank pose, hands in front of you, narrower than your shoulders, feet hip-width apart.

Bend your arms, pressing your elbows to your body.