Hand exercises for girls at home. Workouts with and without dumbbells, body weight for biceps, triceps. How to build muscle

Hand exercises provide an opportunity to get rid of saggy skin and make them pumped up. This workout can be done at home and in the gym with or without accessories.

Arm muscle anatomy

The arm muscles make up only about 6% of the muscles in the entire body. There are 2 groups of arm muscles:

1. Muscles of the shoulder.

The front group, which is responsible for bending the arms, includes:

• biceps or biceps muscle (performs the function of flexing the arm in the shoulder and elbow joints);
• brachial muscle;
• coracohumeral.

The posterior group of muscles that help extend the upper limbs include:

• triceps or triceps muscle (responsible for the movement of the arms relative to the body and flexion at the elbow);
• ulnar muscle.

2. Forearm muscles.

• brachialis (responsible for bending the elbows);
• brachyradialis (helps to bend the elbow and move the arm up and down);
• coracoid muscle (responsible for bringing the arm in a bent state to the body);
• long radial flexor of the wrist (responsible for the work of the hand).

Knowledge of hand anatomy will help you choose the right exercises for a particular group and make your workout more productive.

The benefits and harms of hand exercise

Hand exercises at home have both advantages and disadvantages:

Rules for doing hand exercises

Strong and well-built arms always attract attention.

A few tips for conducting classes:

• When training arms, you need to choose exercises for different muscle groups.
• When using different weights, you need to start with a lower mass of the projectile.
• The number of repetitions for beginners should be small.
• For classes, you need to choose comfortable clothes and comfortable sports shoes.
• For a more effective workout, classes should be carried out every other day so that the muscles have time to recover.
• During training, do not forget to take fluids. This is necessary to restore the water-salt balance.
• After each exercise, you need to take a break and rest.
• There is no need to rush to exercise. It is important to do them smoothly and without jerking.
• For efficiency, it is better to alternate the type of grip while pulling up or when lifting the bar.
• It is better to start training with a larger mass of the projectile, since the muscles are not yet tired. Towards the end of the lesson, the weight of the equipment decreases.
• The workout should take 25 to 40 minutes.

Warm up before workout

Warm up before any physical exercise. It allows you to warm up and tone muscles and joints, which will help avoid injury. During the warm-up, blood circulation is improved, which leads to the flow of oxygen to the muscles.

The warm-up should focus on developing different muscle groups. It is worth paying attention to stretching exercises.

1. Hand rotation.

• Take a comfortable position.
• Straight arms extended to the sides.
• It is necessary to make rotational movements with both hands in one direction, then in the other.
• The exercise should be done at a moderate pace.

  

2. Rotation of the arms with bent elbows.

• Bend your arms at the elbows and touch the shoulder with your hands.
• With your elbows, perform rotational movements in one and the other direction alternately.

3. Head tilt.

• It is comfortable to stand.
• Tilt your head slowly to the right, then to the left.
• Do the same back and forth.
• Slopes are done carefully.

4. Stretching the biceps.

• Stand up straight, fasten your hands behind your back in the lock.
• Reach backward feeling the tension in your hands.
• Relax and repeat the action again.

5. Stretching the arms.

• Raise your hands up and hook into the lock. Turn the palms out.
• Start reaching up.

Exercises for biceps

Arm exercises allow you to build biceps. But such training can not always take place at home. Sometimes additional devices and shells are required.

1. Pull-ups with a reverse grip.

• On the bar, grip the bar firmly with a reverse grip. Cross your legs and bend at the knees.
• Slowly pull yourself up, chin reaching the bar.
• Hang for 2-3 seconds.
• Move slowly to the starting position.

2. Bending the arm with dumbbells behind the head.

• Sit on a bench or chair. Spread your legs wide.
• Take the dumbbell in your right hand and straighten it.
• On exhalation, bend your hand behind your head.
• Straighten again while inhaling.
• Do the exercise a couple of times and repeat with your left hand.

3. Lifting dumbbells while lying on an incline.

• Lie on an incline bench. Hands with a projectile below.
• Bend your elbows slowly. The dumbbells should be at chest level.
• Put your hands back again.

4. Standing dumbbell curl.

• Place your legs wide. Place the limbs with the projectile along the body.
• While inhaling, pull your arms, bending at the elbows, to your chest.
• Hold them in this position for 1-2 seconds.
• As you exhale, return your hands back.

5. Raising the bar while standing with a reverse grip.

• Place your feet at shoulder distance.
• Take the barbell with a reverse grip at hip level.
• As you exhale, bend your elbows and stretch the projectile to your chest.
• While inhaling, return the inventory to its place.

Triceps exercises

Hand exercises at home will help to work not only the biceps, but also the triceps.

1. Push-ups with a narrow grip.

• Take the original stance.
• Hands, unlike regular push-ups, are close to each other. The index finger of the left hand connects with the index of the right hand, the same thing happens with the thumbs. As a result, a kind of rhombus is formed between the fingers.
• The elbows are straight, not bent.
• As you exhale, slowly lower until your chest reaches your palms.
• On inhalation, return back up. Muscles, in this case, should be tense.

2. French bench press.

• Lie down on the bench. Legs bent at the knees remain on the floor.
• Bend your arms with a barbell.
• As you exhale, gently raise your arms up.
• With a sigh, return to the starting position.

3. Bending the arms with dumbbells behind the head.

• Spread your legs at shoulder distance.In 2 hands, take 1 shell and raise the limbs from dumbbells over your head.
• Exhaling, bend your arms behind your head.
• Inhaling, raise your arms up.

4. Lightweight push-ups from the wall.

• Stand against the wall, feet are a step away from it.
• Place your hands on a vertical surface at a distance of 2 palms.
• Bend your elbows and lean against the wall.
• Straighten back.

5. Push-ups with an emphasis on the back.

• With straight hands, rest against any horizontal surface. The fingers should be below the surface and the palm above it.
• Lower slowly until the elbow forms a right angle.
• Go back carefully.

On shoulders

The following exercises are best:

1. Knee push-ups.

• Lie on the floor, straighten your arms. Bend your knees and raise your feet up.
• The arms are spread wide.
• Push up until the elbow forms a right angle.
• The muscles should be tense.
• Straighten your arms again.

2. Lifting the bar from behind the head.

• Sit on the bench. The back should remain slightly arched.
• Take the barbell with a wide grip and lower it behind your head on your shoulders.
• When you exhale, raise the projectile upward, straightening your arms.
• With a sigh, return the bar to its place.

3. Seated dumbbell lifting.

• Take a seat on a bench or horizontal surface.
• Hands with dumbbells are bent at the elbows and are in line with the shoulder.
• When exhaling, raise the limbs up and hold for 2-3 seconds.
• While inhaling, lower the dumbbells back.

4. Raising the bar to the chin.

• Stand up straight, take the barbell in your hands with a straight grip.
• The limbs with the projectile should be at hip level.
• As you exhale, pull the inventory to your chin.
• With a sigh, move to the original state.

5. Raising hands with dumbbells while sitting.

• Take a seat on a bench or horizontal surface. The back is tilted.
• The dumbbell brushes are at the bottom.
• Exhaling, take your arms to the side, making a straight line with your shoulder.
• Inhaling, bring the limbs back into place.

For forearm

The following exercises are suitable for training the forearm:

1. Side bar.

• Lie on one side, one foot on the other.
• The upper hand is on the hip. There is a support on the lower arm and forearm, it is bent at the elbow. The palm is on the floor.
• Raise your hips and stay in this position as much as possible.
• After rest, change sides.

2. Lifting dumbbells in an incline.

• Sit down a little and bend your legs slightly at the knees.
• The hands with the projectile are lowered, the body is parallel to the floor.
• As you inhale, pull your arms to your chest.
• On exhalation, return to the starting position.

3. Jumping rope.

• The back should be straight, the arm with the rope is slightly bent at the elbow joint.
• Hands are set aside at a distance of 10-20 cm.
• Start jumping.

4. Walking with dumbbells.

• Pick up dumbbells.
• Walk in small steps. The back should remain straight.
• The shoulders are pulled back slightly.
• The muscles must remain tense.

5. Bending the arms with dumbbells while sitting.

• Sit on a chair or horizontal surface.
• The feet are on the floor. Hands are on your knees.
• Take dumbbells with a reverse grip.
• With a sigh, raise your arms to your chest, while your elbows should not be torn from the body.
• As you exhale, return your hands to your knees.

Dumbbell Hand Exercises

Hand exercises at home with dumbbells will not take too long to complete.

1. To develop arm muscles.

• Place the legs at shoulder distance, and the hands with the projectile take place along the body.
• On inhalation, move the limbs to the sides so that they are parallel to the floor.
• In this position, stand for 2-3 seconds.
• Accept the initial state.

2. Flexion of the arms.

• Legs shoulder distance. Place brushes with dumbbells of the required mass along the body.
• As you inhale, your arms bend at the elbows and lean against your chest.
• Stay in this position for 2 seconds.
• As you exhale, put your hands back in place.
• Perform 2-3 sets of 13-15 times.

3. Exercises with dumbbells for biceps.

• Sit on a chair or bench. Take a dumbbell in your right hand.The working shoulder should be located below the second.
• The legs should be apart, and the hand should be between them.
• Bend your arm while inhaling.
• On exhalation, return to place.
• After a couple of repetitions, perform the exercise with the left hand.

4. Abduction of dumbbells in the slope.

• The legs are slightly bent at the knees, the body is tilted (almost parallel to the floor), and the back remains straight.
• Take dumbbells in the brush.
• As you exhale, spread your arms to the sides, like wings. The thumb should always be pointing down.
• Hold and tighten your muscles for 2-3 seconds.
• Return to the original state.

5. Raising dumbbells to a standing position.

• Feet at shoulder distance. Hands with dumbbells clamped at chest level. The arms are bent at the elbows.
• While inhaling, raise your hands up and fix.
• On exhalation, return the limbs to their place.

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In the gym

The group of exercises in the gym allows you to use not only weights, but also various exercise equipment and horizontal bars. Arm loading options:

1. Pull-ups with a reverse grip.

• With your hands, grab the bar with a reverse grip.
• As you inhale, pull yourself up slowly and without jerking until your chin touches the bar. At the same time, do not throw your head back.
• Linger for 2-3 seconds.
• Drop back to original state.

2. Horizontal pull-up.

• Can be performed on rings, horizontal bar and parallel bars.
• It is necessary to grab the horizontal bar so that the inventory is at chest level and your arms are extended. The heels are pressed to the floor, the body is straight.
• The type and width of the grip are optional.
• As you exhale, pull yourself up to the bar, bringing the shoulder blades together a little.
• Stay in this position for 2-4 seconds.
• While inhaling, slowly lower yourself back down.

3. Raising the bar in a standing position.

• Legs shoulder distance. The back is aligned.
• The barbell must be taken with a straight grip and held in front of the hips.
• On inhalation, bend your arms at the elbows, the bar should practically touch the chin.
• In this position, stand for 2-4 seconds.
• Come back.
• Perform 3 sets of 11-15 times.

4. Dips on the uneven bars.

• Dips can be done with your face and back to the equipment.
• It is convenient to grab the bars and raise the body. Keep your arms straight and your knees bent.
• While inhaling, lower until the bars are at a distance just below the chest. The lowering of the body is slow.
• On exhalation, return to the initial state. You can lift your body quickly.
• Perform 2-3 repetitions 12-15 times.

5. Extension using the block.

• First you need to set the desired weight on the simulator.
• Take the bar with a straight grip, it should be at chest level. At the same time, the elbows are in a bent position.
• Put your feet in a comfortable position. Chest in front of the legs. The body is tilted.
• As you exhale, lower the bar, straightening your arms. The elbows should remain close to the body.
• While inhaling, return your hands back.

Method "21"

Intense 21 training will cause the muscles to grow and gain mass. Its essence lies in the fact that one exercise is done at 3 different points (different angle of flexion of the arms) 7 times. The result is 21 times for 1 exercise. This lesson is carried out both with dumbbells and with a lower block and a barbell.

Workout 21 is:

• 7 times the exercise is carried out to the middle (bending the arms with dumbbells to the center);
• 7 times from the center to the top (arms bend from the center point to the end at the top);
• 7 times in full amplitude (hands with dumbbells work fully, bending from starting position to the highest point).

How many arm exercises should you do?

For effective training, you need to give the right load to the muscles.

The number of repetitions of the exercise depends on the training goal and the level of the person.

• If a girl wants to reduce the volume of her arms and remove fat, it is best to do the exercises 13 to 25 times.
• To develop muscles, a girl needs to do 2-3 approaches 10-12 times.
• To gain muscle mass, you need to choose 4 types of exercises and perform 3 sets of 10-15 times.
• When working on strength, it is worth doing more exercises, but fewer approaches.
• To build endurance, it is best to choose supersets.
• In order to pump biceps, you need to perform 4 exercises (basic and auxiliary). The number of approaches should not exceed 4.

If a person does a lot of reps, this will not lead to rapid muscle gain. The body will simply get tired of the load and this will lead to injury. As you know, muscles do not grow during exercise, but during the period of rest and recovery of the body.

Contraindications

Any load can both have a positive effect on the body and have negative consequences.

Gym training and arm strengthening exercises should be abandoned:

• with hypertension;
• persons suffering from cardiovascular diseases;
• women during menstruation;
• after operations;
• with joint problems;
• persons who are very overweight;
• with problems with the musculoskeletal system;
• with hernia and osteochondrosis;
• women during pregnancy;

Precautions

Hand exercises at home allow you to put them in order.

When carrying out any workout, you need to be careful and follow all the recommendations:

• Do not play sports when a person is feeling unwell or in pain.
• Classes must be alternated with rest.
• Each time it is advisable to work out a different muscle group.
• You should always follow the technique of the exercise.
• It is necessary to choose exercises and the number of repetitions based on your physical capabilities.

Arm exercises involve training your biceps, triceps, and shoulder muscles. At home, you can use an elastic band, dumbbells and an expander for a more effective workout.

Author: Julia Winters

Article design: Mila Friedan

Hand exercise video

5 basic biceps exercises: