To create a beautiful body with harmonious proportions, home exercises on the hands will help. The upper extremities often represent a problem area with sagging and loose skin. The goal of home training is to work out the segment and correct the shape. Multiple repetitions will strengthen the muscles, as well as reduce the volume and mass of fat accumulation in the triceps area.
Anatomy of the muscles of the hands
Knowledge of the anatomy and principles of operation of the muscular frame and joints of the hands allows you to more effectively and quickly tighten the sagging arms of a girl at home. Of the total muscle volume of the body, the arm zone is only 10-15%. The segment is divided into the following groups:
» Shoulder:
1. Anterior segment/flexors: (humeral, coracohumeral and biceps humeri)
2. Posterior segment/extensors: (triceps and ulna)
» Forearm:
1. Anterior segment (inward flexors and rotators)
2. Posterior segment (extensors and rotators outward)
» Brush (the complex consists of about 33 muscles)
Thanks to the muscles, the following types of movements are carried out:
» Extension and flexion
» Inward and outward rotation
» Adduction and Abduction
» Brush work
Hand training for girls is aimed at pumping the biceps and triceps muscles. The two muscles are the largest and have the most fibers. Often the brachialis (shoulder muscle) is an auxiliary element that flexes the forearm.
Biceps
There are two heads in total: a long one is attached to the supraarticular tubercle of the scapula and a short one, which begins on the coracoid process of the scapula. The abdomen is intertwined and fixed to the tuberosity of the beam. The main task is to flex the shoulder and forearm.
Triceps
Everything has 3 heads: the lateral one is attached to the shoulder from the outside, the medial one is fixed to the shoulder from behind, and the long one departs from the subarticular tubercle of the scapula. The three bellies merge, forming a powerful muscle that ends at the olecranon (olecranon) of the elbow. The main function is the extension of the forearm, adduction of the arm and abduction of the limb back.
How to train your arms and stay feminine?
Power loads with dumbbells or your own weight will help to pump up the girl’s arms. Home workouts will not create “banks”, but will help you find beautiful relief and ideal figure lines. Through training, the muscles will strengthen, endurance will increase and volume will increase slightly.
An ideal option to pump up the muscles of a girl’s arms is such a training program that separately devotes 1-2 days to the problem area. If the body is already pumped and the muscles of the upper limbs are sufficiently developed, then you can switch to split training mode. Each day is dedicated to a specific segment. To exclude adaptation and overcome the plateau, it is worth changing combinations of exercises every 2-3 weeks.
How much to train and when to expect the result?
It is impossible to quickly pump up the embossed arms of a girl with dumbbells in a week. First, it is worth strengthening and developing the muscles of the whole body. At the start, it is recommended to dedicate one day a week to working out the hands. As indicators of strength and endurance, you can increase the frequency of classes up to 2-3. The duration of the workout should not exceed 20-30 minutes.
A positive result can be expected after 14 days of training: the heads of the triceps will no longer be flabby and sagging. However, for high-quality and effective study, at least 3 months of regular training are required with a gradual increase in working weight and training intensity.
What inventory will be needed?
To work out muscles at home, a girl will need such sports equipment:
" Rug
»
A stable chair or low bench
» Dumbbell set
» Expander
» Rod
" Horizontal bar
For beginners, a mat, dumbbells and a chair are enough. As an alternative to dumbbells, you can use bottles filled with water or sand, as well as thick large books.
The best exercises for arm muscles
Triceps exercises
Extension of the arms from behind the head
IP: standing, feet in the projection of the shoulders. Holding the dumbbell with both hands behind the head, exhaling, slowly and at a moderate pace lower the projectile to the spine. Keep your elbows pressed to your ears, do not spread them apart. With a breath, return to the IP. Do not fully extend your elbow joints.
Straightening the arms back in the slope
The exercise actively pumps all 3 triceps abdomens, but is most effective in order to pump up the lower arm. The isolating load develops the symmetry and relief of the triceps muscle.
IP: standing, heels in the projection of the shoulders, knee joints are soft, not fully extended. The body is maximally inclined, ideally parallel to the floor. Arms with shells are bent at the elbow joints and pressed to the body.
Straighten your arm while exhaling, do not bend the brush. With a breath, return to the IP.
Dumbbell bench press for triceps lying
Starting position: Lie down on a gymnastic mat with your knees bent. Press your buttocks and lower back to the floor. Bend your forearms and rest your shoulders on the mat.
Straighten your arms and try to keep your hands opposite each other. At the top amplitude, hold the position for a few moments. With a breath, return to the IP.
Push ups
The exercise is the most effective and useful for working out and pumping the triceps of the shoulder. Beginners are allowed to do push-ups from their knees, from a windowsill, wall or bench.
IP: support on the knees and palms, which are located exactly under the shoulders. The distance between the thumbs should not exceed 20 cm. From the top of the head to the tailbone, the back remains straight, without deflections in the lower back or protrusion of the priests.
As you exhale, bend your arms so that the elbows are directed back and practically pressed to the body. You need to go down to the level from which you can raise yourself without jerking. Gradually lower yourself down parallel to the floor. Don't put your belly on the mat. With a breath, return to the IP.
The following exercises will help to pump up triceps for a girl:
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Reverse push-ups from the bench
»
Diamond push-ups from the knees
»
Finger push-ups
»
Focused on one hand
»
Based on fitball
Biceps exercises
Lifting dumbbells for biceps
Alternating or simultaneous lifting of dumbbells will quickly help a girl pump up her biceps. The emphasis is on pumping both heads of the muscle and accelerates the growth of fibers and improves relief.
IP: standing or sitting on a horizontal bench, feet shoulder-width apart. Pull your elbows into your body.
Exhaling, bend your elbows, but do not bend your hand. Keep your shoulders still, do not shorten your neck. With a breath, return to the IP.
Hammer
IP: standing, feet in the projection of the shoulders. Hold the shells in straightened arms, hold the thumb towards the thigh.
Bend your arm at the elbow joint. Hold at the top for a few moments. With a breath, return to the IP. Hands can be bent both alternately and together.
Lifting the biceps with a turn of the brush
Auxiliary supination (turning the wrist inward) increases the efficiency of working out the biceps due to a strong contraction of the heads and the work of synergists.
IP: standing, feet shoulder-width apart. Fingers tightly grasp the dumbbell, arms are straightened, palms facing the body.
Exhaling, bend the arm and at the end point turn the hand inward towards the shoulder. Do not bend the hand, keeping the forearm straight. With a breath, return to the IP.
Concentrated Dumbbell Raise with Wrist Rotation
The type of load is insulating, the emphasis is on the maximum pumping of both heads of the biceps.
IP: sitting on a horizontal bench or chair, legs wide apart and bent at the knee joints. Rest your bent elbow on your thigh. Tilt your body slightly forward.
Bend your forearm, but do not bend your hand. Lock the position for 1-2 seconds. On an inhale, return to PI.
Additional load types
To create embossed and beautiful hands, girls are advised to supplement their home workout with the following exercises:
» Plank
»
jump rope
»
Pull-ups on the bar
" Push ups
Training programs
Option 1
|
Exercise |
Multiplicity, times |
|
jump rope |
|
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Raising arms to the sides while standing |
|
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Bicep Curl |
|
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Incline dumbbell curls |
|
|
Wide grip push-ups |
|
Exercise |
Multiplicity, times |
|
Lifting dumbbells for biceps |
|
|
Triceps Arm Extension |
|
|
Breeding hands sitting |
|
|
Pull-ups on the horizontal bar with a wide grip |
|
|
Diamond push-ups from the knees |
|
Exercise |
Multiplicity, times |
|
Lunges with dumbbells |
|
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Dumbbell press lying on the floor |
|
|
Pull-ups on the bar with a wide grip |
|
|
Extension of the arms from behind the head |
|
|
Push-ups with a narrow grip |
Additional hints
Physical activity accounts for only 40% of success in pumping hands, the rest depends on genetic data, nutrition and rest. A few tips to improve the efficiency and effectiveness of pumping hands:
»
Dream. New muscle fibers are formed at night during sleep and rest. To restore strength, energy and performance, it is recommended to sleep 7-8 hours a day and take regular breaks from work.
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Diet. An adequate amount of protein will ensure the formation of new muscle fibers, and fats and carbohydrates are needed to maintain energy levels.
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Water. Cells need electrolytes and water to function properly, which are lost through sweat during exercise. It is recommended to drink at least 2 liters per day, as well as replenish the water balance during class.
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Warm up. Before the main complex, a warm-up is necessarily carried out, which will prepare the muscles for the load and reduce the risk of injury.
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Stretching and hitching. After performing the exercise, to relax and reduce the likelihood of crepitus and cramps, it is recommended to stretch.
