A selection of the best exercises to strengthen the muscles of the hands of women. How to strengthen back muscles at home

09.10.201927.05.2017

Beautiful well-groomed hands are no less attractive part of the body than the legs and waist. Their unaesthetic shape can ruin any figure.

There are two main muscle groups: biceps (flexor) and triceps (extensor). And if the biceps are already so well developed, due to the fact that they take on almost the entire load from household work, then the triceps without a special load become sagging and flabby. For this use special exercises for arm muscles. You can execute them as gym as well as at home.

Warm-up before a set of exercises for the muscles of the hands

Any exercise, including exercises to strengthen the muscles of the hands, must begin with a small warm-up. To do this, you need to stand up straight, spread your arms to the sides and, keeping your elbows and shoulders motionless, make rotational movements with your hands in different sides. After this, the forearms retain their previous position, and the arms rotate already in the elbow joints. Now you can make rotational movements with the entire joint. Then you can combine: one circle - with brushes, the second - at the elbow, the third - with the forearm. Rotations are performed from oneself, and then towards oneself. In addition to warming up the muscles, this exercise develops coordination. It is also considered a very good warm-up to “counter-move”, when one hand rotates in one direction and the other in the opposite direction. At the same time, they are connected in front of themselves above the head (if they are located vertically) or in front of them (if they are located horizontally).

Sample exercises for arm muscles for women:

If it is necessary to strengthen the muscles of the hands, exercises for women will allow you to do this simply, without much effort, as they are designed for an unprepared female body.

The first exercise for tightening the muscles of the arms

Starting position - standing, hands folded in front of the chest, palm to palm. That there is strength, you need to squeeze your palms. You can relax after 5 such squeezes. In total - 15 sets of 5 compressions.

Starting position - standing. The arms are bent in front of the chest and positioned so that one is above the other. Brushes - in a fist. Strongly straining the muscles, it is necessary to change the position of the hands. In this case, one of them is above the other. This movement is repeated 30 times.

A set of exercises for the muscles of the hands can be continued with push-ups from the sofa. To do this, you need to rest your palms on the sofa, and your feet on the floor. Try to bend and straighten your joints while doing push-ups. Repeats 30 times.

The next position is the arms forward, the hands are relaxed. The thumbs point up. It is necessary to tighten the fingers and turn the brushes outward. Performing such movements, you need to feel tension in the muscles. Breathing is not delayed. Repeat 15 times;

Starting position - standing. The arms are extended to the sides at shoulder level. For several minutes, circles are drawn with hands, first in one direction, then in the other. Such light exercises will help strengthen the muscles and keep them in good shape.

To perform the following effective arm muscle exercises, you will need a bench or chair. It is necessary to sit on the edge and lean on the seat with your palms, do not bend your joints, stretch your legs forward. The buttocks should hang in the air and the weight of the body will be on the joints.

In this position, you need to bend your elbows at an angle of 90 degrees, and then straighten them again. This exercise is similar to push-ups, but in the other direction.

Push-ups - exercises for tightening the muscles of the hands

The following arm tightening exercises are simple yet effective. You can perform them at home. They are simple and complex push-ups.

by the most simple view push-ups are push-ups against the wall that allow you to prepare the joints for classic push-ups. To perform them, you need to get up from the wall at a step distance facing it. The palms are on the wall at chest level, located slightly wider than the shoulders. It is necessary to raise the heels and transfer the body weight to the joints, while tightening the abdominal muscles.

On inspiration, the elbows are bent to form an angle of 90 degrees, dropping to the wall. Exhale - return to initial position.

Another pretty in a simple way are push-ups from the knees. This great way to insure the lower back, recommended for beginners. Position - on the floor on your knees. The shins do not rise, otherwise the lower back will bend.

When push-ups, it is necessary to ensure that the pelvis does not rise, the body should be extended with a “plank”.

The following exercises for pulling up the muscles of the hands are performed on the side. To do this, you need to sit on your hip, put your palms in front of you on the floor a little wider than your shoulders. The fingers of the hands are directed forward, with the fingers located to the sides, not only the biceps and triceps are strengthened, but the muscles of the chest.

Do 10 push-ups, then sit on the other thigh and repeat. Every day, the number of push-ups can be increased by one.

Classic push-ups are considered difficult and are recommended for people whose muscles are already prepared for stress. These exercises allow you to strengthen the triceps, deltoid and pectoral muscles. Position - lying down, palms at chest level slightly wider than shoulders, feet hip-width apart. On inspiration, the elbows are bent until a right angle is obtained. It is necessary to keep them pressed to the body. As you exhale, return to the starting position. Each approach is 10 push-ups.

Exercise "Diamond" for the internal muscles of the arm

Don't forget to exercise internal muscles hands, which allow you to get rid of flabbiness, bring muscles into tone. To do this, you need to regularly perform the exercises "Diamond".

With its help, the biceps are rounded and the muscles are tightened with inside forearm. Starting position: standing, feet shoulder-width apart, hands close in a circle in front of you. Elbows should be kept in front of you, outstretched fingers - closed. The back can be slightly rounded so that the elbows can be kept up. The palms should touch each other only with the fingers and not with the palms. You need to take a breath, draw in your stomach and take the main pose: rest your fingers against each other as much as possible.

Need to feel good muscle tension. It must be held for 8 seconds, after which you can relax. Repeat 3 times.

At the end of classes

After completing a set of exercises, it is necessary to stretch the working muscles. To do this, you need to raise one arm up, while bending it as much as possible at the elbow, bring it behind your back. The second - presses on the elbow. This position is held for several seconds, after which it is repeated with the other. You can sit on the edge of the chair and take your hands back, take them on the back of the chair and tilt your body forward. Final position: you need to raise one arm in front of you and bend it at the elbow. The palm is turned towards itself. Pressing the elbow with the other hand, bring the forearm behind the head and press the shoulder to the neck.

What to do to strengthen the muscles of the hands

Protein is very important for health - it nourishes and strengthens the skin, muscle tissue. With a deficiency of protein, the muscles of the hands will very easily begin to lose their tone and become overgrown with fat. It is important to choose the right, healthy protein that is easy to digest, but also not overdo it.

A good way to get the right amount of protein is to eat a serving at every meal. Try not to overindulge in foods that contain less healthy protein, such as red meat, sausages, and high-fat dairy products. Take a look at these healthy alternatives:

White meat: Ideal for strengthening, toning the muscles of the hands, as well as the whole body.
Fish: Oily fish and white fish are high in quality protein. In addition, white fish has significantly less fat, which makes it great option for a light dinner. Strengthen arm muscles with proper nutrition- delicious and easy.
Eggs: The white has more of the same protein, while the yolk has more fat.
Milk and dairy products: The healthiest, lightest dairy products are homemade goat cheese, natural yogurt made from low-fat milk.
Beans: Beans are inexpensive and a complete source of plant-based protein that helps strengthen arm muscles. Cook them with a little cumin to make them easier to digest. Beans are best served as a creamy soup for lunch. In order to get a really high dose of protein, you can add grains such as brown rice, oats or quinoa to them.
Dried fruits, nuts: healthy, tasty, they can be eaten at any time of the day, the perfect snack. But you should not abuse them either, they are high in calories, a handful of the mixture per day is optimal for maintaining weight. Do not buy candied, fried or salted dried fruits and nuts.

Clay to remove toxins and strengthen the muscles of the hands

When too much fat or fluid accumulates in a certain part of the body, it is usually quite difficult to remove toxic substances from there. For a trouble-free cleansing of the body, which depends on the health and activity of the skin pores, it is recommended to make a clay mask at least once a week.

Mix clay with enough water to a paste-like texture that won't drip or drip. Apply to sagging skin of the hands, wait until the mixture dries. Rinse with warm water, let the skin dry a little, and then apply a moisturizer.

Moisturizing is the secret of skin beauty, the key to strengthening the muscles of the hands

The skin loses moisture with age or under the influence of external factors, it is important to maintain an optimal balance, in which case it will be strong, toned, elastic. The face is usually given incomparably more attention, we often forget about the hands until wrinkles appear on them, the muscles of the hands weaken or the skin begins to sag.

You don’t even have to spend a lot of money on expensive creams, you can take any natural moisturizing lotion that nourishes and moisturizes your skin well. Try almond, coconut, olive oil. Try enriching ready-made creams with vitamins A and E.

Exercises to strengthen the muscles of the hands

So that the muscles do not become flabby, training is needed. If you do not do this constantly, the skin and muscles lose their capabilities and strength.

The most common exercise for strengthening the muscles of the arms is training with dumbbells. Don't try to lift a lot of weight. You can do without special sports equipment, just take something more or less heavy and practice at home, make hand movements in different directions. Devote 5 or 10 minutes every day to strengthening your arms, and very soon you will notice that they have stopped sagging, and flabbiness has disappeared.

Cold water will help strengthen your arm muscles

Cold water perfectly tones, instantly improves blood circulation. Don't take too hot showers. Always end your shower with a rinse cold water pay special attention to the hands. In summer, on hot days, if possible, wet your hands in cold water or use a spray bottle during the day.

These simple steps will quickly tone your hands and strengthen your muscles.

Are you used to buying dresses with sleeves at least to the elbow? Are you afraid of open sundresses like fire? Let's try to guess: you are not satisfied with the way your hands look. More precisely, their upper part is where, with age or because of sudden weight loss treacherously sagging skin.

We propose to declare a fight with this problem area right now! Our article contains the most useful exercises for an arm lift at home, which we could find on the Internet. Your task is to learn and put into practice!

Immediately, before they forget - a few important nuances how to do exercises for sagging hands:

Work smoothly, without sudden movements and jerks. This is important: in this way, the muscle will not only be pumped, but also stretched, thanks to which the hands will acquire a beautiful shape.
Follow your breath: exhale - at the moment of muscle effort.
Train three to four times a week.
Repeat each exercise fifteen times, do two sets with a minute break.

Saggy Arm Exercises - For Women Ready to Work on Themselves

An excellent workout that will help in a fairly short time to tighten the triceps. To see the first results, it is enough to practice regularly for just a couple of weeks.

The complex consists of five exercises for the inside of the hands. You can perform them in any order, but always in full force!

We spread our hands

The exercise is very simple, but incredibly useful. And its main advantage is that you can do it almost anywhere, the main thing is to have dumbbells with you. Or any other items that can be used as dumbbells. For example, bottles of sand or water.

It's easy to do, like all great things. You need to stand straight and steady, with your legs slightly apart. In each hand - an impromptu or real dumbbell. It is necessary to take out straight arms first forward, then to the side and then down. All this is done slowly, on two counts. You need to repeat at least fifteen times. The load can and should be gradually increased.

Push-ups next to a chair

What equipment is required to perform this arm lift exercise is clear from the name itself. By the way, at first, the chair can be placed close to the wall so that it does not move.

The execution scheme is as follows. You need to turn your back to the projectile, put your hands back and put on the seat. Shoulders - straight, buttocks - as close to the chair as possible. Take one or two steps forward with your feet.

Inhaling, you need to sit down as deeply as possible. Exhaling - return to the starting position. To complicate the exercise, the legs can be straightened.

Push up on the side

This version of the exercise from sagging arms is difficult, but really effective. Therefore, you will have to sweat a lot if you want your hands to be beautiful.

How to do? It's simple: you need to sit on the floor, but not with the whole booty, but only on one side. Bend your legs at the knees so that they are perpendicular to the rest of the body. One hand is on the back of the head, the other is used as a fulcrum. The back is as flat as possible.

We do push-ups lying down

What are push-ups and how to perform them correctly, all our readers probably know. And those who are not versed in this matter can draw useful information.

You need to perform classic push-ups on socks or knees, with one condition - the elbows are not bred to the side, but are pressed as tightly as possible to the body. You need to repeat, according to tradition, at least a dozen times.

Push-ups on the side on the other hand

An excellent exercise for women: for beautiful arms and for a perfect tummy at the same time. The meaning is the same as with the previous side push-up, only this time the opposite hand is used. Lie on your side, legs in line, lower hand hugs the stomach, the upper one rests on the floor. It is she who needs to be bent when doing push-ups. If possible, do fifteen repetitions.

A couple more great exercises for the hands so that the skin does not hang

A cool exercise for flabby arms is for women who love working with dumbbells. More precisely, in this case, with one. Yes, yes, we need one dumbbell with a relatively large weight. It must be held with both hands. When performing the exercise, it is necessary to put a dumbbell behind your head, bending your elbows so that they look at the ceiling. And then - straighten your arms, while keeping your forearms perpendicular to the floor. Important: hands should be kept close to the head, and movements should be performed along the same trajectory all the time.
A simple and well-known for a long time, but no less effective exercise. All you need is dumbbells weighing up to three kilograms. They need to be taken reverse grip, palms up, arms slightly forward, back straight. The next task is to direct the dumbbells to the chest, bending the arms at the elbows.

Forget what sagging skin on your hands is - the exercises that we have selected will help solve this problem once and for all. And run to the store, for a sundress with bare shoulders!

0 3134 12 months ago

Muscular arms are one of the reasons why many young people start exercising in gym. For most beginners, this muscle group is a priority. There are many exercises for the hands, but not all of them are equally effective. In our today's article, we will tell you how to train your hands correctly and what program you should follow.

The upper arm is formed by two large muscles: biceps and triceps.

Under the biceps is another muscle - the brachialis. It is she who forms the visual massiveness of the upper part of the hand.

In the lower part of the hand is a huge amount small muscles. In order not to go into anatomical subtleties, we will call this entire group the muscles of the forearms. They are responsible for grip strength. They perform the following functions:

Clenching a fist;
Flexion of the brush;
Brush extension.

If your hands hardly respond to the load, most likely you are doing something wrong. Apply the recommendations below in your training process, and you will quickly make progress.

Pay more attention to triceps training. This is a larger muscle, it is the triceps muscle of the shoulder that forms 2/3 of the volume of the arm. It is advisable to start training with him if you shake your arms on a separate day. It should be trained more voluminously and intensively than biceps.
Don't go overboard with the amount of exercise. Small muscle groups respond better to short intense exercise with a full sense of stretch and contraction of the working muscle group. We do not recommend doing more than three exercises for biceps and four exercises for triceps, for most intermediate athletes this will be too much. Too often to train hands is also not worth it, one workout per week will be enough for any athlete. If your goal is dry growth muscle mass, then it is not the quantity of training that matters, but their quality.
Experiment with your split program. Usually, as part of a weekly split, athletes combine biceps training with back training, and triceps are pumped along with chest or shoulders. However, you may well do the opposite or even conduct a separate workout for the muscles of the hands. Find the approach that works best for you.
Use techniques to increase intensity. The main thing in proper training hands - this is pumping (blood filling of the muscles). To increase the flow of blood and beneficial nutrients to working muscles, use dropsets, supersets, and the rest-pause method (one set to failure, a short rest, and a few more repetitions of the last forces). A very popular arm training scheme is the load on the biceps and triceps in supersets. For many athletes, this gave a visible impetus to growth. You can alternate work in limited and full amplitude. For example, exercise "21" for biceps (7 repetitions in the lower half of the amplitude, 7 in the upper and 7 in the full) is one of the most effective exercises to overcome growth stagnation.
Don't rest too long between sets, as this will reduce the intensity of your workout. In heavy compound exercises like the bench press narrow grip, you can rest up to one and a half to two minutes, in other movements it is better to fit in a minute.
Don't go overboard with working weights. There is no point in swinging your arms with huge weights for only 4-8 reps. For little ones muscle groups a 12-15 rep range works best.
Don't ignore bodyweight work. Push-ups on the uneven bars (with elbows pressed to the body and without tilting forward) and pull-ups on the horizontal bar with a narrow reverse grip - great exercise to strengthen the muscles of the hands, which are ideal for training at home or on the street sports ground.
Give preference basic exercises, they determine a large share of your progress. It is better to leave isolated exercises at the very end of the workout in order to achieve maximum blood supply, or use them as a warm-up and preliminary fatigue.
Remember to warm up thoroughly before each workout. A little articular gymnastics and warm-up approaches with minimal weight will take very little time, but they are almost guaranteed to save you from injury.
Remember that the arms are a small muscle group. It cannot grow autonomously from all others. Small muscles tend to grow in proportion to large ones. Therefore, your arms will grow much faster if you also fully train your legs, back and chest. In other words: you can’t put wheels from a huge SUV on a small sedan.

Hand Development Exercises

Let's take a look at some of the most effective hand strengthening exercises.

This is a basic exercise in which you have the opportunity to work with a decent weight and create all the prerequisites for further growth. It is important to use as little as possible in this movement (buildup of the body) in order to increase its efficiency. To load everything muscle fibers, regularly change the grip in this exercise from narrow to wide, use different necks (straight, EZ, W-shaped), keep your elbows pressed to the body or move slightly forward. Then you will evenly load the long and short head biceps. An alternative option is lifting the biceps from the lower block. This exercise is no less effective, since the use of a block simulator allows you to somehow strain the biceps during the entire approach. To shift the load on the forearms and brachialis, lift the bar with a reverse grip.

This is the second basic movement for the biceps. Its biomechanics are similar to barbell curls, but there are a few differences. You can lift the dumbbells at the same time or alternately, use supination (turning the brush outward) or not, fix at the top point, or even use a hammer grip to load the brachialis more.

This exercise belongs to the number of isolated ones, since with correct execution the entire load falls entirely on the biceps. It can be done with dumbbells, a barbell, or special simulator. Leaning your elbows on the bench, you exclude the possibility of using cheating, most of the load will fall on the long bundle of the biceps. If your gym does not have a special bench, you can perform concentrated curls with a dumbbell (leaning your elbow on your knee). Both of these exercises are excellent for developing the peak of the biceps. In these exercises, it is important not to overdo it with the working weight and fully concentrate on stretching the muscles during the passage of the negative phase of the amplitude.

Reverse grip pull-ups for biceps

It is important here to keep your back straight throughout the approach, then you will be able to fully focus on contracting the biceps. At the top, pause for a second to increase the peak contraction, and at the bottom, stretch properly to feel good stretch. You should not use additional weights, it is better to perform more repetitions and rest less between sets.

In this exercise, you can use heavy weights, which will quickly make your arms massive and stronger. Close grip bench presses are also great for developing the inner chest. It is fundamentally important here to observe a single pace throughout the approach, to press the elbows close to the body and not spread them apart. If you find it difficult to maintain the same trajectory of lifting the barbell, perform bench press with a narrow grip in Smith - this will reduce the load on the stabilizer muscles. If you train at home, and you do not have a special bench for bench press exercises, you can replace this exercise with push-ups from the floor with narrow setting hands

To isolate as much as possible triceps muscle shoulders in this exercise, press your elbows to the body and try to keep the most vertical position. As soon as you lean forward, most of the load will shift to the lower chest. There is no point in going as low as possible. To keep the triceps in constant tension, go down to about a right angle between top hands and forearms.

This is a basic exercise for developing the long head of the triceps. Here it is important to properly stretch it in the lower part of the amplitude, the working weight is secondary. There can be many variations: standing, sitting, lying on a horizontal or incline bench. You can find the most suitable option for you only by experience. It is important here to maintain the same position of the elbows throughout the entire approach and not to start from the inside - this is fraught with injury. An alternative option is to French press from the lower block, EZ or rope handle.

Many athletes find it more convenient to do this exercise with a dumbbell, as it can be lowered lower and the triceps are better stretched. The exercise is performed standing or sitting on a bench. Other fundamental differences from french press with a barbell or on a block no. You can do this exercise with one hand to shift the load on the medial head of the triceps.

This is an isolated exercise for triceps, in which the lateral bundle works predominantly. It is the lateral bundle that gives the triceps muscle of the shoulder a "horseshoe" shape. It is not necessary to use large weights in this exercise so as not to overload elbow joints. For variety, work with all the handles that your gym has.

In this exercise, you will completely isolate the lateral head of the triceps. To do this, you need to take the dumbbells in your hands, lean forward and unbend your elbows, trying to concentrate as much as possible on the work of the triceps. Big weight you won’t be able to use it here, so leave this exercise for the very end of arm training.

Forearm muscles are easy to train. To keep them consistently toned, end each arm workout with a couple of sets of empty bar curls (inward and outward). Number of repetitions: unlimited. Also, the forearms work great in any back exercise, as long as you don't use hand straps. Also, the use of fat grips (special neck expanders) and expanders helps to develop the muscles of the forearms, hands and strengthen the grip strength.

Complexes of exercises for hands

You can fully train your arms at home, for this you need only a minimal set of equipment: barbells and dumbbells. A horizontal bar (it can be installed in a doorway) and bars (they can be hung on a wall) will also not be superfluous.

Working out in a well-equipped gym, you have more opportunities for a variety of training. This should be used if you want to quickly pump up your hands.

During a set of muscle mass, special attention should be paid to basic exercises. It is around them that your entire training process. The muscles of the hands are no exception. There will be a little less pumping, but you will be able to lay a good power base, which will increase your performance in pulling and pressing movements, as well as improve your grip strength.

During fat burning, the situation is exactly the opposite. To give the muscles the desired shape, improve relief and separation, you need to pay more attention isolated exercises. Big weights it is not necessary to use it, it is much more important to properly clog the muscles with blood and maintain high level intensity, reducing the rest time between sets to a minimum (less than one minute). Moreover, the use of heavy weights can harm you, as the diet makes the joints and ligaments less elastic, which increases the risk of injury.

Gymnastics, rock climbing, crossfit, different types martial arts - all these sports require strong wrists. Wrist strength must be developed in parallel with flexibility. This will help you cope with exercises that require not only good grip but also joint mobility.

In addition, strong wrists will allow you to train without pain and injury if you learn to perform, walk on your hands, do a power exit on the horizontal bar or rings.

Wrist exercises are also useful for people who are far from sports. Warming up and stretching the wrists will help to avoid carpal tunnel syndrome - compression of the median nerve between the bones and tendons of the wrist. Warming up will help relieve tension and will be an excellent prevention of pain.

All of these exercises will help you develop wrist strength and flexibility. First you need to warm up and warm up the target muscles.

Warm-up for the wrists

Repeat each exercise ten times.

Now let's move on to strength training.

Strength exercises to strengthen muscles

Rise from wrists to fists

Sit on the floor with your legs bent under you. Place your hands on the floor on the back of your hand, fingers facing each other. Using your wrists, try to move your hands into fists. If it worked out easily and without pain, transfer your body weight to your hands and try again. If pain occurs, reduce the load.

Do three sets of 15 reps. When your wrists get used to the load, you can perform the same exercise in a lying position with your feet on your knees.

The most advanced option is in the usual lying position. However, it will be more than one week before you strengthen your wrists so well. Do not chase the result, your goal is to perform the exercise without pain (at first there will be discomfort anyway).

Finger dumbbell row

Place your forearm on a level surface, such as a pedestal. Turn your wrist so that your palm is facing the ceiling. Take the dumbbell with your fingers and begin to lift it with the force of your wrist.

Start with small weights and gradually increase the load. Do three sets of 8-10 reps.

Lifting the bodybar with a reverse grip

For this exercise, you will need a bodybar. Unlike the barbell bar, it is lighter, so you can practice without overexertion and.

Take the bodybar with a reverse grip, bend your elbows at an angle of 90 degrees. Open and slightly tilt your palms so that the bodybar rolls onto your bent fingers. At the extreme point, the angle at the wrist should be 90 degrees. Use your wrist to lift the bodybar back up. Do four sets of 8-10 reps.

Lifting the bodybar with a direct grip

Grasp the bodybar with an overhand grip, bend your elbows at a 90-degree angle. Raise and lower your wrists. Do four sets of 8-10 reps. If the exercise is easy, increase the weight.

dumbbell hold

Take over upper part fingers. Hold for as long as you can - from 30 seconds or longer.

Hand rotation with dumbbells

Take dumbbells in both hands, bend your elbows at an angle of 90 degrees. In the starting position, the back of the hand looks up. Turn your hands over so that your fingers are at the top, and then return to the starting position. Turning back and forth counts as one turn. Do four sets of 8-10 reps.

Stretching exercises

Stretching on the floor

Sit on the floor on your feet, put your palms in front of you, fingers towards you. Pull the body back, increasing the angle at the wrist. Hold at the extreme point for 3-5 seconds, come back and repeat. Perform 5-10 times.

Stretching with fist clenching

Sit on the floor on your feet, put your hands in front of you with the back side on the floor, fingers to each other. Keep your elbows straight and shift some of your weight into your arms to stretch your muscles better. From this position, pull your fingers to the middle of the palm, trying to clench your fists. Repeat the exercise eight times, rest a little and do three more sets.

Perform these exercises 1-2 times a week, then you will quickly strengthen your wrists, increase grip strength and protect yourself from injury.