To give a beautiful shape to their hands, girls just need to work out a little the relief of the muscles of the shoulder and forearm. For this purpose, you can visit specialized rooms.
But not everyone has access to and convenient to visit them, so you should know how to pump up a beautiful hand relief at home for a girl. It must be remembered that you should monitor the load. With a small load, there will be no visible result, and with an excessive load, the hands will be pumped, like a boxer.
A set of exercises:
Hand pumping methods
There are several ways that reveal the secret of how to pump up a girl’s hands most effectively at home:
- It is necessary to devote time to sports activities 3-4 times a week.
- Flexion movements develop the biceps brachii.
- To pump the triceps, you should do extension exercises.
- The muscle fibers of the forearm area can be trained by exercising with loads, holding and rotating with them.
Triceps exercises
The function of the triceps, or triceps brachii, is to extend the arm at the elbow. For this reason, movements based on extension are used to work out the triceps.
- With a dumbbell. Dumbbell weight for a beginner is suitable for 1-3 kg. The exercise should be done sitting or standing. Raise two hands with inventory up. Press your elbows tightly to your head and bend, lowering your hands behind your head. Repeat lift. It is important to keep your arms slightly bent at the elbows. This will prevent injury to the elbow joint, and the triceps will not relax. This task is performed with both hands at the same time.
- With a dumbbell. This exercise is performed with one hand. We must approach the support, it can be a chair. It is necessary to tilt the body and with one hand it is convenient to lean on the chosen support, and with the other - press it with your elbow to the body and straighten it with a dumbbell, pulling it back. Freeze in this position for a second and take the opposite state.
- To work out the triceps, basic exercises are also used. They also work the triceps brachii on a par with others.
- Reverse push-ups. Stand with your back to the bench, sit down and take the emphasis with your hands on it. Do not strain your legs. Move the entire weight of your body onto your hands. Inhaling, bend your arms and go down, and as you exhale, raise your torso up, straightening your elbow joints. We must not forget that being at the bottom, the shoulders should be parallel to the floor. One set consists of 12-15 push-ups. Then try to complicate the task, for this you need to put your feet on a comfortable elevation. Such an elevation can be a fitball. And repeat 1 more time.
- With a dumbbell. Dumbbell weight for a beginner is suitable for 1-3 kg. The exercise should be done sitting or standing. Raise two hands with inventory up. Press your elbows tightly to your head and bend, lowering your hands behind your head. Repeat lift. It is important to keep your arms slightly bent at the elbows. This will prevent injury to the elbow joint, and the triceps will not relax. This task is performed with both hands at the same time.
Biceps exercises
The biceps, or biceps brachii, is the opposite of the triceps. For the effective study of this muscle, tasks for flexion of the upper limbs are required.
We pump up muscles at home without a weighting agent
To give a beautiful relief look to the muscles, you can use exercises without the use of weights.
Planck reverse
It puts a load on the triceps, shoulders and abdominal muscles. The result will be achieved only if done correctly.
Subsequence:
- Sit on a hard surface.
- Rest your palms on the floor and strain the press at the same time.
- The pelvis must be raised above the floor by a couple of centimeters, the abdominal muscles must be kept in tension all the time.
- Lower the pelvis to the floor.
We swing our hands at home with dumbbells or a load
It is impossible to find a faster result, as when doing exercises using dumbbells or weights in order to pump up a girl’s arms at home. Dumbbells can be replaced with plastic bottles of liquid.
Extension of arms with a dumbbell
Works out biceps and triceps. In this case, it is convenient to replace dumbbells with a barbell.
Extension of the arm with a dumbbell from behind the head
This exercise is aimed at triceps and creating a beautiful external muscle relief.
Tate press
When performing the Tace bench press, the weights should not be allowed to touch each other.
Helper for the beauty of hands - expander
To correct the relief of the hands, it is enough to practice without additional amplification; the use of an expander will be acceptable. 
This will also prevent muscle pumping.
- Sit on the floor, keep your back straight and straighten your shoulders.
- Take the expander in your hands, clasping them with your fingers.
- Pull the expander towards you and freeze for about 30 seconds.
- Relax and take the starting position.
Push-ups for hands
No matter how much effort you put in, you can’t pump up a girl’s hands at home without push-ups. They help to pump muscles and increase their mass.
From the wall
Rest against the wall with your palms, placing them in front of your chest. Perform several push-ups (start from 10 repetitions), while it is necessary to approach and move away from the wall at the same interval.
Push-ups from the bench
Bench push-ups are also referred to as reverse push-ups. 
It's easy to do it:
- You should lean on the bench so that the bench is behind.
- Perform bending at the elbows, while the torso goes down. It is necessary that the back does not touch the bench.
- Straighten your arms and lift your body up.
Classic push ups
Order of execution:
Push-ups with a narrow grip
Pressing with a narrow grip allows you to effectively work on the triceps. 
- Lie down, rest your hands on the floor so that they are next to each other.
- Lower your body by bending your elbows.
- And again take the primary position.
Also, this type of push-up allows you to pump your back and abs.
Pull-ups on the horizontal bar
Crossbar exercise.
Pull-ups help to pump several muscle groups. Performing pull-ups in various ways affects both the biceps and triceps.
1 way:
2 way:
To pump the triceps, you just need to place one palm in front of the other and pull yourself up in the usual way.
Shoulder joint and ligament work
For everyday life, it is important that the shoulder joint and ligaments are strong, and even more necessary for those who often play sports. To strengthen, you should choose exercises for the development of the deltoid and trapezius muscles of the shoulder. And in each lesson, be sure to try to include such a set of exercises, this will, in turn, avoid injuries.
Regular exercises weekly guarantee the strengthening of the shoulder joint:
- The weight of dumbbells should vary from 1 to 5 kg. Standing, place your feet shoulder-width apart, stretch your arms straight at chest height. While inhaling, bend your elbows and take your arms to the sides. As you exhale, put your hands in front of your chest. Repeat 10-20 times.
- Arms straight above head. As you exhale, lower your arms down, hold them parallel to the floor. Then, with your hands, perform springy movements up and down. Take a breath and raise your hands. Repeat 6-8 times.
- Lie face down. Focus on your toes and elbows on the floor. Take a breath and raise the body above the floor level, forming a bar. Stay like this for 5-7 minutes. All support should be on the toes of the feet and forearms. Exhale and lie down on the floor again. Next, raise the upper body and cross the arms in the chest area so that the palms touch the shoulder blades. Lower the torso in this position to the floor and lightly press on the arms. So the shoulder joints are given the opportunity to open up. So lie down for about 1 minute. Again, while inhaling, rise, release your arms, lower your torso to the floor and relax your muscles.
- Sit on a hard surface, stretch your legs in front of you, and rest your palms on the floor near your hips. Inhaling, bend your knees and lift your hips up. Visually, your body repeats the shape of the table: the body, together with the hips, should form a parallel straight line to the floor, and the arms and shins should be at right angles to it. This movement helps open the shoulder joint. Provided that this exercise is easy for you to perform, then you should complicate the task: raise your hips even higher and move closer to your knees.
Beneficial effect on shoulder joints and ligaments: swimming, handstand and headstand. A “hitch” will help prevent damage to the shoulder joint. To do this, you need to lie face down on a hard surface, grab your feet with your hands and swing back and forth. Rocking repeat 15-20 times.
How to train in the gym
Girls can pump up their hands not only at home, but also in the gym. The presence of a coach in the hall will affect the receipt of a positive effect. Here you can get expert advice and avoid possible mistakes. 
The gym has another plus - it is a variety of different simulators, sports equipment. There is a secret: the more often you change items (simulators, equipment), the greater the load will be on the muscles. Which in turn will allow you to most effectively work out the relief of the hands.
Also, the duty coach can consult on how to pump up the hands of a girl at home.
Monthly training program for hands
The training program for beginners and experienced is significantly different from each other. You should not take a separate workout aimed only at pumping the arms, it is recommended to use it in combination with other exercises aimed at all the muscles of the body.
For beginners, it is better to opt for cyclic programs. Such a program includes repetition of exercises in a circle. For the experienced, it is recommended to do three workouts a week and increase the load on the muscles with the help of weights and an increase in the number of approaches.
For beginners
1 workout:
2 workout:
- Direct attacks.
- Reverse push-ups.
- Reverse twists.
- Squats.
3 workout:
- Squats.
- Chair push-ups.
- Reverse lunges.
- Complex twist.
- Rolls from socks to heels.
Complexes for basic classes
1 option:
Option 2:
- Push ups.
- Retraction of dumbbells behind the back.
- Lunges with dumbbells.
- Arm flexion.
Secrets of a quick result in improving the tone and relief of the hands
- Each session must begin with a warm-up. This will prevent injury and warm up the muscles.
- Finish the workout with a stretch on those muscles of the body that were most involved during the workout.
- Training should always be supplemented with cardio loads. They can be alternated with the main classes.
- It should be remembered that proper nutrition and drinking regimen are observed, do not allow dehydration of the body.
- The most important condition is the regularity of classes.
When thinking about how to quickly pump up a girl’s arms at home, you must always remember that during training sessions, the muscles receive a huge load. Massage of the limbs after exercise will help improve blood circulation and can have a relaxing effect on tired muscles.
With patience and a desire to perform the necessary exercises, it is quite possible to pump up a beautiful hand relief. You can achieve the first noticeable results in a month if you regularly engage in training.
Video on how to pump up your arms at home
We swing our hands at home on our own to a girl:
Exercises for beautiful hands for women:
