Hand exercises in the gym for girls with and without dumbbells, elastic bands, on a horizontal bar, exercise equipment, fitball

Content

Arm muscle exercises provide training of muscle fibers of the upper extremities, allow you to strengthen the shoulder girdle, create relief and build up physical strength.

The workout program is performed at home or in the gym. The set of exercises, the number of approaches and repetitions are determined individually, depending on the goals of physical activity and the expected result.

Essence and basic principles

Hand exercises that are performed in the gym are based on the principles below, which, provided the training is regular, will lead to the implementation of the task.

Basic principles	The essence of arm muscle exercise
Strengthening muscle fibers and tendons	The first step in implementing a training program in the gym is to gradually strengthen the muscles of the upper limbs. It consists in performing basic exercises on the bar and with dumbbells. The forearm, biceps and triceps are pumped. They use their own body weight (exercises on the horizontal bar), as well as small weights of dumbbells (no more than 3-5 kg, depending on physical capabilities). At the initial stage of the training process, simulators and barbells are not used, as they can lead to injury to the limbs and stretching of the tendons. The average duration of the stage of strengthening the muscles of the arms and their preparation for intense physical activity lasts 7-10 days.
Strengthening physical strength	This is one of the principles of the training process, which consists in performing a set of exercises that develops arm strength. The training effect extends to the power of the grasping reflex of the hand, forearm, traction of the biceps and triceps. The increase in physical power is achieved by lifting heavy weights. In the training program, weights with a weight of at least 8-12 kg, dumbbells of 10-12 kg, pull-ups on a horizontal bar with additional weight (with weights) can be used, when a barbell pancake or other sports equipment is fixed to the belt on a special belt. If hand exercises are performed using a simulator, then weights of 14-16 kg are inserted, which the girl can lift no more than 2-3 times, but at the same time they will be performed correctly and without breaking the technique. The physical strength of the muscles of the upper extremities is achieved through the maximum weights of sports equipment and the minimum number of repetitions of their lifting.
The relief and architecture of the muscles of the arms	One of the principles of the arm training program, which is carried out in the gym, is to achieve a relief effect. It is ensured by regular pumping of one or a complex of muscle fibers. In this case, small weights of sports equipment and a large number of repetitions are used. Drying of muscles is provided, they become more prominent and stand out against the general background of the skin surface. The principle of relief can be combined with a program for building up the physical strength of the arms, but on condition that the training process is divided into 2 courses.For example, for the first 2 weeks, the girl is engaged exclusively in heavy weights in order to develop muscle power, and the remaining 14 days she focuses on the relief of muscle fibers.
Correctness of exercise	Every physical arm exercise that is performed in a gym must be done correctly with a technical aspect. To do this, the training program must be supervised by an instructor or personal trainer who will promptly indicate errors and prevent possible injury to the upper limb, shoulder girdle or back. Failure to comply with the technique of performing exercises on the hands can lead to the lack of a positive result aimed at achieving the effect of relief, physical strength or general strengthening of the tendons.
Achieving the effect of physical endurance	Ensuring physical endurance, provides for the rapid recovery of muscle fibers of the upper limbs. This applies to the time interval between training days, as well as sets and repetitions while in the gym. The principle of achieving the effect of physical endurance of muscles ensures the minimum risk of injury and sprains, even when doing exercises with large weights.
Pumping all muscle groups of the arms	In order for a positive result from exercising in the gym to be obtained, and the muscle fibers of the arms to become strong enough, relief and visually attractive, it is necessary to evenly develop all muscle groups. For this, an individual training program is drawn up. For example, if a girl works out in the gym 3 times a week, then the first day of classes should be devoted to performing exercises on the hand and forearm, the second on the biceps, and the third on the triceps. This division of the training process ensures the uniform development of all muscle groups, as well as their sufficient recovery after physical exertion. The development of muscle fibers, an increase in mass and strength is achieved. At the same time, the girl's body does not experience stress overload.
Combination of cardiac training	During physical exercises on the hands, an additional load is created on the cardiovascular system. So that during the period of the training process, in which dumbbells, weights, barbells and simulators are used, not to acquire heart disease, you should pay attention to cardiac loads 1-2 times a day. It can be outdoor jogging with a distance of 1-2 km, cycling, walking, swimming, skiing in the winter. The main task of cardiac training is the parallel strengthening of the heart muscle and the walls of the great vessels.

Achievement of all the above principles of performing physical exercises on the muscles of the arms, ensure the achievement of a positive result and the development of the upper limbs. Further correction of the training program depends on the purpose of visiting the gym.

To improve the relief, one training program is selected. For the development of physical power and strength, a completely different number of approaches, repetitions are used, as well as heavier weights and sports equipment are selected. General strengthening of the muscles and tendons of the arms requires a balanced training course.

Indications for the beginning of use

Hand exercises in the gym are indicated for girls who want to get rid of excess subcutaneous fat, want to achieve muscle tissue relief, and develop physical strength. In addition, strength exercises on the horizontal bar, uneven bars, with the help of dumbbells, barbells, simulators are recommended to achieve a number of effects.

Effects:

improvement of metabolic processes in the body, as well as intracellular nutrition of the muscle fibers of the hands;
building up volume and strength in the muscles of the upper extremities;
an increase in the immune status, since regular exercise with the use of sports equipment contributes to the body's resistance to pathogenic microflora;
strengthening of tendons and ligaments;
prevention of fractures of the bone tissue of the hands, as well as premature loss of minerals (especially if the girl is prone to frequent injuries of this type);
maintaining the muscle fibers of the hands in good shape;
prevention of overweight gain;
strengthening the muscular corset of the back and shoulder girdle, which ensures a beautiful posture and the prevention of back pain (for example, pulling up on the horizontal bar, which is aimed at the muscles of the arms, creates a powerful physical load on all groups of back muscles);
stimulation of digestion and metabolic processes in the body;
achieving an aesthetic effect so that all or only one muscle group of the arm is visually distinguished;
parallel training in other power sports, the successful development of which requires the development of physical strength of the hands (for example, freestyle wrestling, judo, boxing, kickboxing, arm wrestling);
improvement of the psycho-emotional state and the need to discharge negative energy.

Hand exercises in the gym are shown to girls who want to make their figure more feminine and attractive, develop muscle strength and strengthen the ligaments of the hands. In addition, this type of training program stabilizes the nervous system, improves mood and carbohydrate metabolism.

Contraindications for use

Hand exercises in the gym are categorically contraindicated for girls who have the following diseases and pathological conditions of the body.

Contraindications:

inflammation of the hemorrhoids of the rectum, which is in a chronic or exacerbated form of the course (sports loads associated with lifting heavy dumbbells or barbells can worsen the state of health and provoke an attack of severe pain);
the postoperative period, when surgical intervention took place on the tissues of the abdominal cavity, upper limbs or back, and no more than 6 months have passed since the moment of surgical manipulations;
heart diseases associated with a violation of the heart rhythm, as well as congenital malformations of the organ;
previous myocardial infarction or cerebral stroke;
the presence of malignant neoplasms in the body, regardless of the area of their localization;
varicose veins, as well as other pathologies of the great vessels;
arthrosis of the elbow or shoulder joints (creating an additional load can exacerbate the disease and accelerate the process of destruction of bone and connective tissue);
arterial hypertension, accompanied by periodic attacks of hypertensive crises;
diabetes mellitus (strength exercises on the arms can cause a rapid drop in blood sugar levels and provoke a hypoglycemic coma).

To exclude the presence of categorical contraindications to the exercise on the hands, you must first undergo an examination by a therapist. When registering a subscription, the gym administrator may require the presentation of a certificate of physical health.

Restrictions on strengthening the arm muscles may occur in the following cases:

painful periods, which are accompanied by profuse bleeding (for the period of menstruation, it is recommended to interrupt the training schedule, or not to use sports equipment weighing more than 5 kg);
a state of pregnancy or postnatal period, when no more than 1.5 months have passed since the birth of the child.
general weakness and physical fatigue;
decreased immune system or the presence of colds, viral, bacterial diseases;
poor and inappropriate nutrition, which does not allow muscle fibers and the body to fully recover from physical exertion in the gym;
suspicion of an intervertebral hernia (it is prohibited to perform exercises on the horizontal bar and uneven bars using additional weight).

Restrictions on hand exercises can be determined by your healthcare professional, personal trainer, or gym instructor. Before playing sports, all visitors to the gym undergo detailed instructions.

Helpful hints

Before visiting the gym and starting to perform a set of physical exercises on your hands, you need to take care of equipment, sportswear.

You should wear a loose T-shirt, T-shirt or top so that the body is ventilated, breathed and cooled as quickly as possible after exertion. Hands should be worn with fitness gloves to avoid rubbing corns and dropsies.

You need to wear shorts or leggings on your feet. This item of clothing should be as comfortable as possible. You should wear trainers or sneakers on your feet. Going to the gym, you must take with you at least 1 liter of drinking water and use it in small portions throughout the workout.

This will avoid dehydration of the muscle fibers. To remove sweat, you need to use an individual towel made from natural fabrics.

Main complex

Before starting the exercises on the hands, it is necessary to draw up a training schedule and decide on what day a specific muscle group will be pumped. For quick and effective strengthening of the ligaments, tendons and muscle fibers of the upper limbs, it is recommended to use the following set of exercises.

Lifting the barbell on Scott's bench

The essence of the exercise is that the girl sits down on this simulator, and the elbows of her hands are fixed on a special bench. Then a barbell lift is performed, during which only the biceps and forearm are involved.

At the initial stage, it is enough to use a weight of 2-3 kg. The exercise is performed in 3 sets of 10 repetitions each. As physical strength increases, the weight gradually increases.

Pull-up on the horizontal bar

To create the maximum load on the muscles of the arms, it is recommended to pull up with a reverse grip, when the arms are turned inward. This is how the biceps, the forearm are involved, the grip of the hand is trained.

You need to pull up in 3-4 sets of 5 reps. To make the process easier, you can use a fitness band. One edge is tied to the crossbar, and a loop is tied from the other, into which a leg is inserted for support.

At the moment of pulling up, the girl makes a jerk and pushes off the elastic. A sports equipment allows you to pull up, create a load on the biceps for girls who do not have enough strength to pull themselves up on the horizontal bar on their own. Over time, you can use a harness, which is used to put on sports equipment for pulling up with additional weight.

Raising the body on the uneven bars

This type of exercise is used to train the triceps. You need to climb on the uneven bars and align your arms at the elbows. Then you should slowly lower the body, bending the upper limbs so that the handles of the bars are at chest level. After that, you need to return to the starting position.

Exercise makes the triceps more prominent, strengthens muscle fibers and makes the arms more attractive. It is recommended to do 3 sets of 4-5 reps. As in the case of training on the horizontal bar, you can use additional weights, the mass of which is determined individually, depending on the physical strength of the girl.

Dumbbells

It is a versatile sports equipment that is used to develop arm muscles in a gym environment. To achieve the bump effect, use light weights. Dumbbells of 3-4 kg are best suited.

The emphasis is on high reps. You need to perform 6 sets of 10-12 repetitions. The interval between approaches is no more than 3 minutes.For the development of physical strength and arm volume, dumbbells weighing 8-10 kg are used. 3 sets of 4-5 reps are performed.

The technique of performing the exercise is that the girl takes an upright position. Feet should be shoulder width apart. Each of the dumbbells rises alternately in front of itself and so that only the biceps are involved in the process of hand work. It is forbidden to jerk and help in lifting weights with the body.

Lifting the bar in a standing position

This type of hand exercise is recommended for girls who already have experience in the gym., or they have significant physical strength. It is necessary to put your feet shoulder-width apart and pick up the barbell with the collected pancakes. At the moment of inhalation, a sports equipment is raised by bending the elbows of the arms. At the time of their extension, it is necessary to exhale.

Hand exercises in the gym for girls with and without dumbbells, on the horizontal bar, simulators — Such an exercise on hands as lifting a barbell from a standing position is recommended for girls who already have experience in the gym.

At the initial stage of training, it is enough to use a weight of no more than 3-5 kg. Perform the exercise in 3 sets of 5-7 repetitions. As physical strength and muscle develop, the weight can be increased.

Fixing the result

To ensure the consolidation of the training result, the following rules and recommendations must be followed:

provide yourself with high-quality and nutritious food, daily eating cereals, ocean fish, meat, chicken eggs, dairy products, vegetables, fruits, herbs;
give up bad habits in the form of alcohol, tobacco, drugs;
go to bed and sleep at the same time, sleep at least 8 hours a day;
make yourself an individual daily regimen and a nutrition schedule, in which the order of food intake will be scheduled, as well as dishes rich in carbohydrates, proteins and fiber;
do not forget about cardiac training, performing them 1-2 times a week;
do not abuse food products containing animal fats.

The main rule of consolidation and preservation of the result after arm training in the gym is to maintain physical fitness, maintain an active and healthy lifestyle.

When to expect the effect

Hand exercises in the gym should be done regularly without skipping workouts. If the task is to get rid of subcutaneous fat and normalize the tone of muscle fibers, then the first positive result can be observed after 1 month.

In order to achieve the effect of relief, it is necessary to devote at least 3 months to training in the gym. contract. Building up physical strength and endurance, increasing the volume of the biceps, triceps and forearm zone, requires at least 6 months. enhanced workouts in the gym.

Performing physical exercises on the muscles of the arms, using the sports equipment of the gym, provides a decrease in excess body weight, burning of the subcutaneous layer of fat, and a relief effect is achieved. In addition, physical strength and power are increased.

A girl who regularly exercises on her arms maintains the muscles of the anterior abdominal wall, shoulder girdle and back in tone. The figure becomes more graceful and attractive to others.

Video review of hand exercises with dumbbells for girls

Dumbbell Hand Exercises:

Hand exercises in the gym for girls with and without dumbbells, on the horizontal bar, simulators