How to pump up the arms of a girl at home and in the gym. Training program

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

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

Hand exercises that are suitable for girls

A set of exercises:

• Sit down in Turkish, straighten your shoulders. Close palms with each other, direct the brushes up. Raise the elbows to a horizontal position so that the angle between them and the body is right. Then squeeze the palms with force, fixing them in this state for about 30 seconds. Perform 5-6 such approaches per day. The result will be visible after 2 weeks. It will also help pump your chest muscles.
• Become erect, keep your arms straight, then spread them in opposite directions at shoulder height. Simultaneously perform a circular motion with both hands in opposite directions. Perform at least 1 minute.
• Face the wall. At the same level with your chest, rest your hands on the wall and do 20 push-ups. It is better to do 5-6 repetitions every day.

Ways to pump up your hands

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

• It is necessary to devote time to sports activities 3-4 times a week.
• Flexion movements develop the biceps brachii.
• Extension exercises should be done to pump triceps.
• Muscle fibers of the forearm can be trained by doing weights, holding and rotating with them.

Triceps exercises

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

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

• Lie down: feet together, hands shoulder-width apart or slightly closer to each other. Do push-ups, keeping your back straight, and when lowering, you need to take your elbows back. You need to go down low, but not touching the floor with your chest.
• Barbell Exercise. Lying on the bench, take the barbell (the weight of the bar should be felt, but be strong). Make sure that the distance between your arms is slightly less than shoulder width. Move the bar down as you inhale, bringing it closer to the lower chest area, with your elbows pointing down. Squeeze the bar up as you exhale. 10 repetitions are enough.

Exercises for biceps

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

• With a dumbbell. Become straight and lean forward. Relax your arms and lower them down along the body. Fix the elbow joints by pressing them to the body. Bend at the elbow, lifting the inventory to the torso. Perform without jerking and slowly lowering your arms. Experts recommend doing this exercise either with two hands at once, or first with one and then with the other.
• With a barbell. It is similar to the previous one, but the bar does not touch the hips and there should be about 5-10 cm between them.This execution will increase the load on the biceps, keeping it in tension.

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We pump up muscles at home without a weighting agent

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

Reverse plank

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

Sequence:

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

We swing our arms at home with dumbbells or weights

It is impossible to achieve a faster result, as when carrying out exercises with the use of dumbbells or weights in order to pump up a girl's arms at home. Dumbbells can be replaced with plastic bottles of liquid.

Dumbbell Extension

• Sit on some solid platform. Take a dumbbell pancake with both hands and hold it above your head.
• Perform elbow flexion, putting sports equipment behind the head and without involving the muscles of the forearm.
• Give up.

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

Extension of the arm with a dumbbell from behind the head

• Sit up straight. The back should be straight and perpendicular to the floor.
• The dumbbell is taken with one hand with a straight grip, then lifted up and put behind the head.
• Lower the weight.
• And repeat the same movement with the other hand.

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

Bench press Tate

• Sit on a chair or bench. Take one dumbbell in both hands with a straight grip.
• At the same time, lift them up with the dumbbells.
• Also, at the same time, slowly lower them.Bend only at the elbow joints, and place weights across the body.

When performing the Bench Press, you should not allow the weights to touch each other.

Hand beauty assistant - expander

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

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

Hand push-ups

No matter how much effort you make, you can't pump up a girl's arms at home without push-ups. They help build muscle and build mass.

From the wall

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

Push-ups from the bench

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

It is not difficult to perform it:

• Lean on the bench so that the bench is behind.
• Bend at the elbows, while the body goes down. It is necessary that the back does not touch the bench.
• Straighten your arms and raise your body up.

Classic push-ups

Execution order:

• Lie with your hands on the floor. Place the palms at a distance of the width of the shoulders.
• Bending at the elbows, lower the body down. Keep your back straight.
• Then straighten your arms, while lifting yourself up.

Close-grip push-ups

Narrow grip pushing allows for effective work on the triceps.

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

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

Pull-ups on the horizontal bar

Exercise on the bar.

Pull-ups help pump multiple muscle groups. Doing pull-ups in a variety of ways affects both biceps and triceps.

Method 1:

• Reverse grip on the bar. The palms should be shoulder-width apart.

  

• It is necessary to slowly pull up so that the chin is above the crossbar. Elbows should be pressed to the body.
• Go down at the same rate. The exercise is aimed at working out the biceps.

Method 2:

• Grab the bar with a straight grip. Be sure to cross your legs.
• At a slow pace, pull yourself up until your chin reaches a level above the bar.
• Straighten your arms while keeping pace.

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

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Workout of the shoulder joint and ligaments

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

Exercising regularly on a weekly basis will help to strengthen the shoulder joint:

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

They have a beneficial effect on the shoulder joints and ligaments: swimming, doing handstands and headstands. A hitch will help prevent damage to the shoulder joint. To do this, lie down face down on a hard surface, grab your feet with your hands and swing back and forth. Repeat swinging 15-20 times.

How to train in the gym

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

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

Also, the trainer on duty can consult on how to pump up a girl's arms at home.

Training program for a month for hands

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

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

For beginners

1 workout:

• Lunges from a standing position.
• Classic squats.
• Calf Raises.
• Straight twists.
• Push ups.

2 workout:

• Direct lunges.
• Reverse push-ups.
• Reverse crunches.
• Squats.

3 workout:

• Squats.
• Chair push-ups.
• Reverse lunges.
• Complex twisting.
• Rolling from toes to heels.

Complexes for basic classes

Option 1:

• Dumbbell Squats.
• Flexion of the arms.
• Reverse push-ups.
• Breeding hands.
• Oblique twists.

Option 2:

• Push ups.
• Dumbbell abduction behind the back.
• Dumbbell lunges.
• Flexion of the arm.

Secrets of quick results in improving the tone and relief of hands

• Each lesson must begin with a warm-up. This will help prevent injury and warm up the muscles.
• The workout should be finished by stretching on those muscles of the body that were maximally involved during the workout.
• Workouts should always be supplemented with cardio loads. They can be alternated with the main activities.
• It should be remembered to observe proper nutrition and drinking regime, do not allow dehydration of the body.
• The most important condition is the regularity of the classes.

When thinking about how to quickly pump up a girl's arms at home, you must always remember that during training sessions, the muscles receive a huge load. Massaging your limbs after exercise can help improve blood circulation and can relax tired muscles.

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

Video on how to pump up your arms at home

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

Exercises for beautiful hands for women: