Every woman dreams of beautiful tight elastic arms. We are not talking about volume relief, which is observed in men, but about relieving muscles of friability, lethargy, excessive roundness.
This is reflected in the preparation of the training complex, which aims to emphasize relief and bring the muscles to a general tone, and not the growth of muscle mass. What hand exercises for women should be considered the most effective? Do I need sports equipment, or should I do it without him?
What is the preparatory work before the training? – We put the answers to these questions in a broad article.
Preliminary training stage.
It is easy to build muscles for a couple of months at home, even if girls and women do not have expensive sports equipment. Nor is it necessary to visit the training room to achieve the goal. It is only important to understand that strength training can bring benefits not only, but also damages.
To avoid injuries, overloads and excessive fatigue, even at home it is necessary to warm up.
To prepare the muscles for the next load, it is necessary to perform a series of exercises to warm and strengthen the joints. These include:
- Rotational movement
- The hands (in different directions of the elbow and shoulders are immobile),
- the articulation of the elbow (the arms are separated to the sides, the rotation occurs towards oneself and from oneself, the forearms are immobile),
- Arms in the area of the shoulder joint (forward-back, simultaneously or one by one, rotation in the opposite direction).
- Jumping on the rope (exercise to strengthen the joints, increase the elasticity of the ligaments).
- Rotations of brushes with a load.
Warming up muscles and joints takes about 10-15 minutes. When performing a complex of rotation exercises, do 20-30 repetitions with each hand.
On the rope it is sufficient to jump for 3-5 minutes, and the rotation with the load to be carried out, when there is a serious training with the shells.
Girls can pump the beautiful muscles of the biceps and triceps, if they work with loads. These are special equipment (dumbbells) and their own weight.
Useful biceps exercises.
Deposits are classified according to a series of attributes, whose key is weight. Girls, as representatives of the weaker sex, weigh a lot from 0.5 to 1.5 kg. More details are considered popular exercises with projectiles, which are included in most training complexes for arm muscles:
Feet: width of the separated shoulders, the hands with projectiles descend to the bottom, slightly bent in the joint of the elbow, pressed against the body. Simultaneously or alternatively the weights rise up to the shoulders. The hand rotates so that the small fingers are located at a level above the thumbs.
The extension of the extremities is done on inspiration. The number of repetitions is 15 to 20 times.
This work of force within the framework of the complex will allow at home to pump evenly two muscles: biceps and triceps. You should lie on any long, horizontal surface of a small width, lift weights and lower them as low as possible to the floor.
The extremities go along the body, the wrists turn towards him. On the exhalation, the lifting of weights in the hands occurs only due to the movement of the elbow joint, the shoulders are immobile.
The dolls unfold upwards. Inhale to take the initial position.
Training with triceps weights.
One of the most difficult muscles to pump a woman is the triceps. This area of the body has an unpleasant characteristic: it accumulates the excess of fat that enters the body.
For this reason, exercises for the triceps for women should complement the training complex. At home, here again you will be helped by an irreplaceable partner – the dumbbell.
Classical exercises for strength work at home:
- The extension of the arms behind the head in standing position.
The legs are placed across the width of the shoulders. The load is selected according to the possibilities: a dumbbell can be lifted with both hands, if it is heavy enough, or a separate projectile is supplied to each hand.
Raising the weighting agent, take it by the head. At an acute angle, bend the elbows, press towards the head, the brushes are turned back.
On exhalation, the extension is carried out, on inhalation – return to the original position. This work for triceps is performed 15-20 times.
- Raising the hands to the sides.
Effective training, which at home will help girls to pump the most complex muscle. It is necessary to stand up straight, the hands with weights must be lowered to the sides of the body.
Exhalation: a simultaneous dilution of the extremities is carried out towards the sides, while the inhalation returns to the initial position. Exercise is not easy, muscles get tired, so it is enough to restrict 10 to 15 repetitions.
- He throws himself forward with one leg.
The initial position is the same as in most exercises, only the weights should be placed on the chest. At the expense of time to make a leap in the left leg, throwing forward the right hand with a load, at the expense of two, to take the initial position.
Repeat for the left hand. Run each side for 10-15 repetitions.
There are triceps exercises for women, which allow you to inflate the muscles of the arms without dumbbells. For those who for some reason do not have shells at home, a training complex without additional equipment is recommended.
In order to pump the arms perfectly and not use weights at the same time, the girls regularly perform only two exercises: vertical push-ups and push-ups on the crossbar.
To perform the first, you need two chairs or another stable surface. Rest both hands on the stand behind your back and put your feet in front of the same height.
Taz slightly in front of the rear support and the awning. The hands bend softly, while the body sinks. If it is difficult to do the exercise with the legs stretched, it is allowed to bend the knees.
Execute 10 to 20 repetitions.
Pull-ups are an exercise for advanced women. As a general rule, it is difficult to do it without starting the training. However, lifting the torso with a wide, narrow, and medium grip is very effective for biceps and triceps, and should be included in the exercise complex.
If girls have the opportunity to stop at home, they should use it.
Basic training set
Beginners recommended a set of 4-5 exercises for muscles, for example:
- foot flexion
- extension for the head,
- push-ups with back support
- extending the hands to the sides
- He throws himself forward with dumbbells.
The number of approaches (from 2 to 3, repetitions of each exercise) 15-20. To inflate the muscles of the forearms, biceps and triceps, it is enough to train 3 days a week, and the exercise should last between 30 and 40 minutes.
After strength training at home, a hitch is required. It is necessary to bring muscles in tone, free yourself from the feeling of being stuck.
Ideal exercises of zaminochnye: circular movements of the hands, jump rope (if you have not previously done the training legs).
Two hours a week is an insignificant contribution that will help girls stimulate their beautiful arm muscles without leaving their homes. Following the previous advice and the correct implementation of the program, the key to success and obtaining a thin, tense and attractive body.