It's no secret - every woman dreams ofa fit and athletic figure. But for some reason, when starting to visit gyms, girls care mainly about the muscles of the legs and buttocks. But beautiful arms are no less important! However, even if you also missed this moment - do not despair. After all, it is never too late to start exercising. Perhaps the easiest way to achieve a slim figure is to sign up for fitness. When visiting a gym, you will be offered a special program aimed at strengthening the muscles of the whole body. However, fitness exercises for the arms may be in the very last place. Therefore, be sure to warn the trainer that first of all you want to do your arms. Surely, he will select a special set of exercises for you. If regular visits to the gym are not included in your plans, then you can cope with this problem on your own, at home. All you need to start exercising is half an hour, a pair of dumbbells and a good mood. Before you start doing arm exercises, it is very important to set yourself up for a positive result - daily training will certainly bear fruit. However, you should not expect instant improvements - you will have to work hard to get a visible effect. There are a lot of exercises for women's arms. Which ones should you choose? Which are the best? If fitness is not your hobby, and up to this point you have not bothered yourself with physical exercise - you should not try to catch up "on the fly". If you immediately give too much load - this will not bring you one step closer to success. After all, the next day you simply will not be able to exercise. And you will have difficulty moving! Go from simple - to complex. Start with training without dumbbells. Choose several simple exercises. Repeat each 5-6 times, with several approaches. Firstly, it will be more interesting for you to exercise, and secondly, you will give yourself time to warm up and not overload your muscles too much. Gradually add the number of repetitions, and also change the exercises themselves from time to time. A little later, the program can be expanded by introducing more complex exercises, as well as increasing the load - using dumbbells.

Complex exercises for hands without dumbbells

• Push-ups.This is probably one of the most effective exercises. However, if you haven't done it for a long time, then the first few workouts are better to do push-ups with your hands on the couch, not on the floor. Make sure that your entire body goes down and up at the same time. Pay special attention to your buttocks. Help yourself by counting: one - go down, two - straighten up. To begin with, try doing 5-6 push-ups. Try not to overdo it, otherwise it will be extremely difficult for you to repeat the complex the next day.
• Stand up straight. Put your feet to the width of your shoulders. Spread your arms out to the side, placing them at shoulder level. Without bending your arms, drive them as if you are drawing a circle. Exercise for one minute in one direction and the other.
• Go down to the floor. Lean on the palms and knees. In this case, the knees should be far enough from each other, and the hands should be parallel to the shoulders. The fingers of the hands should be pointed in different directions. Bend your arms so that you touch the surface of the floor with your chest. Keep your back straight. Return to the starting position. Repeat the exercise 8 times.
• Lie down on the floor, on your stomach.Place your hips as close to the floor as possible. Spread your legs apart. Support yourself on your palms. Your fingers should point forward. Raise yourself up on your hands so that they are completely straight. Freeze in this pose for a few seconds. Return to the starting position.

Exercises for hands with dumbbells

• "A scam."Despite the ease of execution, this exercise is very effective in helping women to get their hands in order. Lie down on the floor. Bend your arms at the elbows and spread them. On the count of one, clasp your hands in front of your chest. On two, return to the starting position. To perform the "breeding", the weight of the dumbbells should be at least 1.5 kg.
• Another fitness exercise is the "elevator". To perform it you will need small dumbbells. Their weight should not exceed 1.5 kg. Stand upright and lower your arms along the body. At the expense of times - raise your hands, bending them in the elbows. At the expense of two - dilute them to the sides. At the expense of three - put your hands down. Do the exercise 5-8 times. Gradually increase the load.
• "Bridge" is a simple and very effective exercisefor the arms. Two-kilogram dumbbells are ideal for this. Stand up straight and stretch your arms out in front of you. On the first count, raise your arms up. On the second, move your arms with the dumbbells as far behind your head as possible. On the third, raise them up again. Return to the starting position.

Exercises with a rubber shock absorber

Biceps brachii - biceps -is known even to people who are far from sports. It is the one that bends the arms at the elbow joint. Moreover, the biceps plays a huge role in stabilizing the shoulder joint and prevents its dislocation. And how often this muscle helps us out! Cleaning the apartment and lifting buckets of water, dragging a baby carriage up the stairs, buying groceries at the supermarket - we constantly use the biceps muscle. In order for the biceps to work well and never let us down, it is necessary to train it. And this can be done with the help of a special fitness exercise with a rubber shock absorber. Before starting the workout, you need to do a little warm-up. In order to warm up the muscles, rotate your shoulders and both hands a little. Sit on a hard surface (chair, stool). Make sure that there are no foreign objects nearby that could interfere with you. Take a rubber shock absorber and stand with both feet on its middle part, and take the ends in your hands. The palms in which you hold the ends of your "assistant" should be shoulder-width apart. Elbows - as close to the body as possible. Shoulders are free and directed downwards. As you exhale, bend your arm at the elbow, direct the ends of the shock absorber upwards. Do not bend your back - keep it straight, let the abdominal and back muscles work. The exercise should be repeated 20 times. Then take a short break, and after it - two more approaches. This same exercise can be slightly modified - just bend your arms alternately. Tips for doing this exercise:

• When performing the exercise, your elbows should remain motionless - fix them in one position, placing them as close to the body as possible.
• Keep your torso straight.
• When you return your hands to their original position,leave them slightly bent. Otherwise, you can damage the ligaments. That's the whole secret. Slightly swallowing the biceps muscle, you can easily carry heavy packages with food to home, raise the tire from the car or carry on the child's hands as much as he wants.

Eating before and after exercise at home

When doing any exercise, you shouldn'tunderestimate the importance of proper nutrition. Today, only the lazy do not talk about healthy eating - this topic has become so relevant and popular. But fitness, which you have seriously decided to do, requires a special approach. Ask any fitness trainer - he will explain that it is simply impossible to achieve the ideal shape without proper nutrition. And this is not just a theory. Neglecting some rules, you will not only fail to achieve the desired results, but can also seriously harm your health. What are these rules?

• It doesn't matter what time of day you set it forworkout - in the morning or in the evening - the last meal should be no later than two hours before the start of the workout. Otherwise, you may feel very tired and uncomfortable. Other, more serious health problems may also arise.
• Before morning workouts, it is essential toeat - do not do them on an empty stomach. If you decide to exercise in the first half of the day, then breakfast should be protein-carbohydrate. For example, rice, oatmeal, omelet are great. However, the portion should not exceed 250 kcal. There should be a gap of at least 25 minutes between exercise and the next meal. Give preference to protein products - fish, beans, nuts. Beef, veal, chicken breast are suitable meat. Meal can be replaced with a protein shake.
• Two hours before evening workouts you shouldyou should eat something low-calorie - for example, kefir or unsweetened yogurt. They contain a large amount of calcium, which will help to form a beautiful figure.
• No less important is the right drinkingmode. When you do some exercises, the body loses fluid, And it must be filled up. Therefore, drinking is recommended not less than 0.5 liters of water. Ideal for mineral water without gas or unsweetened vegetable juices. But citrus fresh should be bisected with water. You can also make yourself a carbohydrate cocktail.
• It is recommended to avoid coffee after classes.- Caffeine slows down the absorption of proteins and carbohydrates. Coffee and green tea are allowed to be consumed 1.5 hours before the start of the training. In this case, the process of burning calories will go faster.
• Instead of sugar, it is recommended to use its substitutes or honey - because the carbohydrates in this product are absorbed by the body faster, and therefore will not cause fatigue and drowsiness.

Any training - includingexercises for the arms - should be chosen correctly and go in combination with all other fitness programs. And you shouldn't forget about proper nutrition. However, as you can see, there is nothing complicated here. A little effort - and beautiful, toned arms will cease to be an unrealizable dream, but will become a reality. And let all your friends envy! We recommend reading:

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