A slender and fit body always attracts the eye, because it is much more pleasant to look at a person in whom strength and health play. However, the modern world and the development of society have led to the fact that comfortable living conditions and the absence of any physical activity have a detrimental effect on the physical development and health of the nation.
More and more often you can meet overweight or, on the contrary, frail and skinny people who do nothing but complain about poor health. Any girl or woman who wants to always be the center of attention simply must pay enough attention to her body; physical activity will not only lead you to an attractive appearance, but will also improve your health, both physically and psychologically.
Hands are a part of the body that is always visible, especially in the warm months when you want to wear clothes with short sleeves or no sleeves at all.
By the way, the arms have a peculiarity, especially the shoulder part, that gets better first.
This, of course, does not happen for everyone; for some, excess fat goes to the stomach or sides, and for others, it goes to the back and arms. And if you can still hide your stomach, you can’t retract your arms and disguise them; they immediately betray all the extra kilos.
By the way, the option with thin and shapeless hands is also not the best; it doesn’t look much better than fullness. But beautiful and slightly sculpted muscles will always advantageously emphasize your beauty, saying that you are on friendly terms with sports, and men really appreciate this.
It turns out that you need to quickly pump up your arms and shoulders, but how can a girl who has never done this and has absolutely no idea where to start do this?
The easiest option is to sign up for a gym, where an experienced trainer, having his own system of exercises, will help you in this matter. But there is a simpler way, less expensive both in terms of finances and time - let’s pump up our arms at home!
Most often, it is women’s hands that are easier to create a beautiful relief shape than all other parts of the body. The most important thing is the presence of desire and perseverance, since it is quite possible that enthusiasm will evaporate literally in 2-3 days, here it is important not to stop, but to continue training.
Those girls who are overweight, especially in the arm area, of course need to lose weight, otherwise all your exercises will not bring visible results.
A layer of fat will simply cover your muscles, so you need to include a weight loss complex in your diet - aerobic exercise, running, swimming. As they say, patience and hard work help, a beautiful body deserves to fight for it.
By the way, some girls try, on the contrary, to avoid exercises on their arms and shoulders, explaining that they can “pump up” their muscles and turn into a “man.” This is all not true, but rather excuses that you should not resort to.
The female body can turn into a huge muscular colossus only if the woman begins to take the male hormone -. In any other case, girls’ muscles grow very reluctantly, so it is very, very difficult to make your body “pumped up”.
What do you need to exercise at home?
At the lowest point, it is necessary to extend completely, but slightly not completely, so as not to injure the elbow joint. Another option is to curl your arms at the same time, this way you will perfectly pump up your biceps.
The next exercise is abduction of the arms, which forms a beautiful line of the shoulder joint. We place our feet shoulder-width apart and tilt our body forward until our shoulders become parallel to the floor. As you exhale, lower your arms down, and as you inhale, slowly bring them back.
In addition to exercises with dumbbells, you can pump up your arm muscles on the horizontal bar. Of course, you won’t see much of an effect in a week or two, but in a few months you will definitely be delighted with beautiful and toned muscles. In addition to this, exercises on the crossbar or horizontal bar give the necessary load to the back and abdominal muscles, which is also quite good.
To begin with, you can simply hang on the horizontal bar, thus training arm endurance and stretching the spine. The most effective thing is pull-ups; of course, only advanced girls in terms of sports can do them correctly. 3-5 pull-ups are enough to start with, then the number can be increased to 7-10 times.
Another effective exercise is push-ups, banal and known to everyone since school, it brings a tremendous effect to the muscles of the arms, back and chest, giving it a toned and beautiful shape.
Push-ups are performed from the “ ” position, the elbows should bend to 90°, the stomach should be constantly tense and retracted, the back should not form a hill, and the pelvic line should not rise above the level of the back.
If you are not yet ready for this method, then you can do push-ups “from your knees”; this option is available to everyone, even very unprepared individuals. For the first time, 10 times is enough, then the amount can be increased to 15-25 times.
In order to pump up the triceps (the back side of the shoulder part of the arm), you can do dips. To do this, you need to sit on a bench or stable chair, place your palms behind you, shoulder-width apart, while grasping the bench.
Now we move our pelvis and buttocks forward, stretch our legs a little in front of us, lower our pelvis down, while bending our elbows. You need to lower yourself until your shoulders are parallel to the floor, and then use muscle effort to return to the starting position.
