To have a beautiful posture and not be shywear summer sundresses and tank tops, beautiful evening dresses with a neckline and tight T-shirts, women should pay attention to training their arm muscles. And if you do not pay due attention to this, then over time, they will become your problem area. Arm exercises for women will make them graceful and beautiful.

Beautiful relief - these are arm exercises for women

There is an opinion that exercises for beautiful handsare more interesting to men, and women pay attention to their waist and hips. Although in fact, graceful and beautiful hands are very important for women, only in their case - these are toned feminine forms, and for men - a pile of muscles and rock-hard muscles. Many slender women are unhappy with the fact that their hands look very thin. When a woman has thin arms, then in addition to training, you also need to include carbohydrates from cereals and protein foods in your diet. And plump women have complaints - the skin on the arms looks flabby. It would be good for such women to pump up the muscles on the arms so that the skin tightens. Is it important to ensure that a woman has a beautiful shape of arms and why work on it? Yes, because the need of every woman is to be 100% beautiful. And her hands are no exception, since there are situations in life when people pay attention to the hands. And in general, a woman's modern life is a sedentary lifestyle, working on a computer both at home and at work, driving a car - all this does not imply active work of the hands. And yet, excess weight tends to accumulate if it is not controlled.

Exercises for hands at home or in the gym?

Women often ask the question, is it possible?whether to make their arms beautiful by doing a set of exercises in the gym, and will the result be relief muscles like a bodybuilder. No, if you regularly go to the gym, work with the optimal weight for you and stick to a strict diet. A trainer with experience in the gym will select for you a special set of exercises aimed at strengthening the muscles of your arms and as a result you will get a beautiful relief, and not a pile of muscles. Testosterone is a male hormone that converts fats into muscle mass. Women have predominantly estrogens, which store fats, so women are not able to pump up muscles to the relief of a bodybuilder without "chemistry". But it is important to know that testosterone use by women can lead to infertility. If you do home fitness, then you should adhere to a number of rules. To begin with, buy yourself dumbbells and remember that any workout includes a set of exercises that must be done regularly. General training for muscle groups involves a warm-up, the main part and a cool-down. For a warm-up, general strengthening exercises are used that warm up the muscles, for this you need to do several approaches for each. At this stage, both biceps and triceps work, but only without weights. In the main part of the workout, you can include a complex with dumbbells, but many trainers advise working either with the biceps or triceps in one session. You can also include exercises for the back and chest muscles in the main part. In the final part of the workout, you need to help the muscles relax after the active part and at this stage, stretching exercises for those muscles that were actively involved in the exercise complex earlier will be useful. This will allow the body to gradually move from an excited state to a calm one, the pulse rate will decrease, bringing the heart to a normal state. You should not stop there, in addition to doing a set of exercises for the hands, there are other sports that can be used to make your hands beautiful, for example, swimming, tennis or rock climbing. Without a doubt, nothing can give more grace to your hands than dancing. Oriental dances are very suitable for this. The main thing is to tune in to a positive result and do hand exercises for women regularly. And in the end, you will get what you were striving for - beautiful, well-groomed hands.

Where to begin? What muscles do we pay attention to?

You need to know which muscle group you are working on.work. Each exercise is aimed at training a specific muscle group and therefore it is necessary to take into account the degree of their difficulty when composing a set of exercises so as not to overload the muscles.

Complex exercises for hands without dumbbells

• Push-ups have a beneficial effect not only on musclesarms, but also train the chest muscles, which is no less important for a woman. You can do push-ups from the floor or, if it is difficult for you, start from a chair. When doing the exercises, make sure that your back is straight and your pelvis does not touch the floor. To begin with, you can try to do 5-6 push-ups, gradually increasing the load, without harming your health.
• Stand straight, hands stretched to the sides at shoulder level. We describe for 1 minute straight hands full circles in one direction, then another 1 minute in the other.
• We sit in Turkish, and, straightening his shoulders, elbowslift up to horizontally, palms together and straight fingers up. Slowly press the palms against each other, remaining so for 15-30 seconds, then relax the muscles. Do repeat exercise 5-6 times.
• Get on all fours, knees apartshoulder width, with your hands resting on the floor at shoulder distance. Turn your palms to the sides, keep your back straight. Slowly lower yourself, bending your arms until your chest almost touches the floor. Now you need to go back. To begin with, do this exercise 5-6 times so as not to hurt yourself.
• Take the position lying on your stomach, pelvis and thighs whenthis is pressed to the floor. Slightly spread your legs, lean on your palms, fingers forward. It is necessary to straighten your arms, staying in this position for 3 seconds, and return to the starting position. When doing the exercise, keep your elbows apart, while the back of the shoulder is strained. Repeat 5-6 times.

Complex of exercises for hands with dumbbells

• We tighten dumbbells in hands, thus hands shouldbe lowered along your body, and palms look forward. We bend our hands with dumbbells at the elbows and slowly lower them. Doing turns on the right and left hand for 5-6 times, gradually increasing the load in the future to 10 repetitions. To begin with, dumbbells should not be heavy, enough to take shells of 1.5 kg.
• We hold dumbbells in our hands and lift them up. We bend our arms in the elbow and lower the dumbbells behind the head, then return the arms smoothly to the starting position. Repeat 5-6 times.
• Legs should be placed shoulder width apart, slightly bent inknees, bend slightly forward, the back remains straight. Hand with dumbbells to press to the body and pull along the trunk. We bend our arms, forearms are static, we return the body to its original position. We fix the result by repeating 5-6 times.
• Our position: legs stand on the width of the shoulders, at this time hands are stretched along the body, palms inward. We begin to raise hands with dumbbells in the sides to the position parallel to the floor, we return to the starting position. Repeat the exercise 5-6 times.

Hitching is the final step of any workout

It helps to prevent muscle pain.After an active workout, as it helps remove metabolic products from the muscles. A cool-down can be a slow jog followed by a walk, or stretching. A light massage and a warm bath can be a very useful and pleasant continuation after a workout. Making your arms sculpted is not an easy task, so do not convince yourself that the results will become obvious after 1-2 sessions. Increase the load during workouts gradually, but do the set of exercises regularly. Beautiful arms - this is important for any girl who cares about her appearance. Not all women understand that well-groomed arms are also an adornment. It is believed that a set of exercises for the arms will help you preserve what nature has given you and put them in order if something does not suit you. Physical exercises will give a beautiful relief to your arms and remove flabbiness of the skin. And some more restrictions in nutrition will help to achieve results very quickly. Exercises cannot be done on a full stomach, this should happen at least 1.5-2 hours after eating. You should drink plain water without gas. Only then will the energy you spend be used for its intended purpose and for the good. Good luck to you! We recommend reading:

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