Every girl and woman dreams of a tonedbeautiful figure and, to achieve this goal, many go to the gym or work out at home. But very often, trying to achieve the perfect abs, buttocks or legs, we completely forget about our arms. But if you do not pay due attention to them, they can very quickly turn into a problem area. Doing exercises for the arm muscles (or rather, including them in the general set of physical exercises) is recommended for all women, regardless of build and body type: plump girls often complain that the muscles on their arms look flabby, and many slender girls notice that their arms look too thin. With the onset of spring, the "question of beautiful arms" is becoming increasingly relevant for many women: after all, the time for open dresses, T-shirts and sundresses will soon come. So, in this article we will tell you about effective exercises for various muscle groups of the arms, which you can do at home on your own. With regular training, the first effect is usually noticeable after a month.
Basic exercises for hands
Let's start with a fairly simple program.exercises for women that can be done during morning exercises or warm-ups during the day. If you have never worked on your arm muscles and have not paid special attention to them, then you need to start with such simple workouts, doing exercises for 5-10 minutes a day. Gradually, you need to increase the load and include more complex exercises for the arm muscles in the complex.
Squeeze your hands into a fist and rotate them in different directions, making circular motions. For example, 20 rotations clockwise and 20 counterclockwise. This exercise trains the muscles of the wrist.
Also, to strengthen the wrists, you can do wiggling with your palm (as if you are waving someone goodbye). You can execute in several approaches 15-20 times.
Exercise "snake movements". Try to repeat the snake's trajectory with your hand. All muscles from the wrist to the shoulder should be involved.
Draw circles with your hands. To do this, extend your arms in different directions and make circular motions from the shoulder. It is enough to repeat 1 minute in each direction.
Push-ups from the wall. This is a simple enough, but at the same time effective way to load the muscles of the shoulders and forearms. Stand opposite the wall at arm's length, palm rest and do 10-20 push-ups with a straight back.
Push-ups from the knees.Get down on the floor and lean on your knees and palms: your knees should be 20-30 centimeters apart, and your palms should be parallel to your shoulders. Slowly bend your arms until your chest touches the floor, then slowly straighten them. Try to keep your back straight. It is enough to repeat 8 times.
Starting position: lying on stomach. Legs slightly spread apart, rest your palms on the floor and slowly tear off the body from the floor until you completely straighten your arms. Quit in this position for 5-10 seconds, and then slowly lower. It is enough to repeat 5 times.
Exercise "lock".Place your bent arms behind your back (one underneath, the other over your shoulder) and interlock your fingers. Now pull your arms in opposite directions, overcoming resistance. After holding the “lock” for a minute, change arms.
Raising the arms to the sides. Stand straight, legs shoulder-width apart, arms relaxed and lowered along the body. Raise your arms to the chest level so that they are parallel to the floor, then lower. You can do this exercise in two ways: dynamically (raise and lower hands) and statically (holding your hands, hold for 2-3 minutes in this position).
Most women forget that during training, as with any other exercise, you need to breathe correctly: exhale with effort. This will make your workouts more productive.
Exercises for hands with dumbbells for women
Now let's move on to more complex ones.exercises that require some physical preparation. You can choose several suitable options from those described and perform them several times a week - as part of the main workout or separately. A large number of arm exercises are performed with dumbbells, as they help increase the load on the muscles.
Extend your arms with dumbbells to the sides, bend and straighten them toward your shoulders. You can do the movements with both hands at the same time, or alternately with the right and left. 20 times is enough to start.
Lying on the floor, bend your hands with dumbbells at the elbows(at an angle of 90 degrees above the chest) and spread them apart, touching as far as possible the floor. This option is quite difficult for women, so you can start with 10 times, gradually increasing the load.
Stand up straight and lower your arms with dumbbells along your sidesbody. On the count of "one", bend your arms at the elbows, on "two", spread them to the sides, on "three", bend them and on "four", lower them. Do 5-8 times.
Stand up straight, hands with dumbbells pull forward. Then raise your hands up above your head and try to slowly start them as far back as possible. Then gradually lower your hands from the starting position. You can start with 5 times.
Lie down on the floor, bend your knees and lift your armsdumbbells - at the elbows and press them to the chest. On the count of "one", straighten your arms, as if pushing the dumbbells up, on the count of "two", lower them. Make an effort on the inhale, and on the exhale, lower your arms. Repeat 10 times.
Hand with dumbbells connect, stretching over your head (you can take one dumbbell in two hands). Bend your arms so that the dumbbells are behind your back, then straighten again. Repeat up to 20 times.
For all the exercises described, it is bestDumbbells weighing 1.5 kilograms are suitable, since on the one hand they are not too light and will provide sufficient load, but at the same time they are not too heavy, which will prevent the occurrence of muscle spasms.
Strength exercises for the muscles of the hands
Above we have provided exercises that willhelp for women in their desire to get their arms in shape and keep them toned. However, some representatives of the fair sex want not only to make their arms toned and slender, but also to give them a beautiful muscular relief. To do this, you need to perform more complex options that put more stress on the muscles, in particular, on the triceps. So, here are some strength exercises.
Push-ups To perform this exercisetake a prone position: place your hands shoulder-width apart, fingers pointing forward, not to the sides. Gradually bend your arms, pressing your hands to your body. When your chest touches the floor, straighten your arms. To begin with, you can do 3-4 push-ups, gradually increasing the number of times to 10.
Exercises with dumbbells For them you can takedumbbells weighing more than 1.5 kilograms. Basic exercise: standing, bend your legs slightly at the knees, lower your arms with dumbbells along your body. Slowly raise your arms to shoulder level, then slowly lower them. Repeat 10 times.
To make the shoulder muscles more elastic andFor relief, this exercise is good: stretch your arms forward in front of your chest, bent at the elbows at a 90-degree angle. Then, without straightening your arms, lift them one by one. It is enough to do 10 repetitions for each arm. When doing the lifts, you will feel how your shoulder muscles and triceps are strained.
"Pushing" the ball If you havefootball (a large fitness ball), you can do this exercise: rest your hands on the ball, keep your legs straight, slightly spread your feet and try to push it. This complex involves all the muscles of the arms from the shoulder to the wrist.
Twists on the horizontal bar If you have one at homehorizontal bar or pull-up bar, you can do the following several times a week: hanging on the bar, turn your torso to the right and left. To begin with, 10 times in each direction will be enough. In addition to strengthening the arm muscles, turns are good for the spine and posture.
Effective exercises for breast beauty
Helpful advice for women who don't have any in stockplenty of time to create the perfect body: arm exercises are also effective for the chest muscles, so you can include them in your routine, thereby killing “two birds with one stone”.
Bend your arms at the elbows at chest level so thatpalms resting against each other (with the fingers pointing upwards). Tense your hands, resting palm against palm, then freeze in this position - and gradually relax your hands. Do 20-30 approaches.
You can complicate the exercise with squeezing your hands, raising your arms above your head.
Exercise with dumbbells: Hands with dumbbells lift vertically upwards and alternately bend your elbows, winding your hands behind your back. You can perform it both standing and sitting. Try to keep your hands straight and spread your elbows to the sides. Repeat from 10 to 20 times.
The hand exercises we have provided are designedspecially for women, taking into account physiological characteristics and based on long-term observations. These training programs will not take much time, but the effect will be visible quite soon. When performing any of the described complexes, monitor your feelings, both in the muscles and in the joint area. If any action causes pain, then you should stop doing it. Also remember that if you have not previously played sports and have not even done morning exercises, then you do not need to start doing everything too actively at once. Start smoothly, choosing just a few simple exercises, do them a minimum number of times. After a week, you can gradually increase the load. If you immediately give your body too much load, then the next day you simply will not be able to get up. As for strength exercises for women, they should be performed no more than twice a week (for a start, one will be enough). Pay attention to the weight of the loads you are going to work with. The optimal weight is 1.5-2 kilograms. And perhaps the most important rule for women, regardless of their build - exercise regularly! If you want to achieve visible results and make your arms toned and beautiful, then exercise them daily: it is better to exercise for 10 minutes every day than 1 hour once a week. Be healthy and beautiful! We recommend reading:
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