When losing weight through diets without sufficient exercise, girls often get thin bodies with ugly saggy skin. This is especially noticeable on the hands, as on the part of the body that is least loaded in women. A special set of exercises for the arms, will help to get a proportional body with a beautiful muscle relief.
To reduce the amount of subcutaneous fat and strengthen the muscles of the arms, it is necessary to draw up a training plan and follow it steadily. There are exercises that are performed with your own weight, such as push-ups. If you wish, you can limit yourself only to them, but it is advisable from time to time to connect a power complex with dumbbells, even the smallest weight.
Hand training rules at home
You need to do it regularly 2-3 times a week, repeating each exercise 8-16 times (depending on preparation) and doing 2-3 approaches. You can create a separate set for the arms or include exercises in the main workout.
The duration of the warm-up is 7-10 minutes.
You need to start with a warm-up, it is necessary to warm up the whole body and not just the hands, this will avoid injury and increase the effectiveness of the complex. You can use the exercises from the school physical education lesson:
- Exercises “Mill”;
- Different hand rotations;
- Swing jumps, etc.
The recommended number of repetitions should be increased or decreased depending on the physical fitness, age, weight and other individual characteristics of the person. For beginners, the number of repetitions should be minimal, it is important to focus on your feelings. It is possible to overload the muscles, so you need to add loads gradually.
The time regime must be observed. Muscle tissue must regenerate, so daily workouts cannot be practiced.
The correct diet is your indispensable assistant. The presence in the diet of slow carbohydrates and protein products will help build a slim and beautiful figure.
It is important not to skip classes, only regular and targeted training will help you to get positive results in the form of beautiful and strong hands.
Push-ups for training the hands at home
Push-ups are in the first place among arm exercises without dumbbells. They harmoniously work out muscle groups, making the arms and shoulders beautiful and thin. It is important to do this exercise correctly in order to get the desired result.
This complex will allow you to work out and effectively strengthen your arms and shoulders. It is the most popular for its simplicity and effectiveness. It can be done both at home and outdoors. And in the latter case, you will get a double benefit.
General rules for performing push-ups
You need to lower the body down to the level from which you can raise it without bending and maintaining the position of the bar, keeping an even line from the head to the heels (or to the knees when pushing from the knees) without lumbar deflection. The downward movement is performed with inhalation and the upward movement with exhalation.
There are several types of push-ups with body weight, which allows you to reduce and increase the load, as well as shift its focus to different muscle groups:
- Push-ups for triceps – palms stand with fingers forward under the shoulders, elbows, when lowering the body, go strictly back, along the body.
- Push-ups for biceps – palms are at shoulder level, wide, fingers pointed to the sides, elbows also go to the sides when lowering the body.
- Delta push-ups – palms are at shoulder level, wide, fingers point towards each other, elbows go to the sides when lowering the body.
Push-ups with different loads
The wall push-up can be used as a warm-up exercise to warm up target muscles before training, or for beginners whose muscles are completely unprepared. Stand facing the wall, step back one step and rest your palms against it at chest level. Squeeze out with your hands as many times as possible, keeping your body in a straight line (vertical plank).
The knee push-up is also intended for beginners and provides a good load on the muscles of the arms and shoulder girdle. Almost everyone who has recently started training can do it.
Stand in a horizontal plank position and lower your knees to the floor, check that there is no lumbar deflection. The palms are strictly at shoulder level, wider or narrower, depending on the required muscles that are targeted to work.
Resting on your knees and palms, cross your ankles. Perform as many push-ups as possible, trying to reach the floor with your chest, straightening your arms completely. It is important that the chest drops to a line exactly between the arms and not behind the arms.
Full plank push-ups with an emphasis on the palms and toes of the feet – requires good physical fitness. Do as many repetitions as possible for yourself. To make progress, the number of repetitions must be gradually increased.
Reverse push-ups also allow you to work out the triceps, but they belong to the group of the most difficult exercises. At home, the reverse push-up can be performed with the hands resting on the floor or in a simpler version with the emphasis on an incline, such as a chair.
Stand in the opposite plank, with your back to the floor, with an emphasis on the back of your palms strictly under your shoulders, fingers pointing towards the body, your arms should be straight. Maintain an even body line with your hands and feet.
Bend your elbows, lowering your buttocks down, but not touching the floor. At the same time, the elbows go back. Return the body to its original position. Repeat this exercise as many times as possible.
Exercises for hands at home with dumbbells
The weight of the dumbbells should correspond to the fitness of your muscles and your weight, therefore the effect of the exercises directly depends on the correctly selected equipment. To determine the optimal weight of the projectile object for you now, do a preliminary warm-up to warm up your arm muscles. Then experimentally select dumbbells with which you perform one exercise 12 times and after that, there will be slight fatigue in the muscles.
Usually, girls choose kilogram dumbbells for pumping the muscles of the arms, but if the arms are completely untrained and clearly thin, for a start it is advisable to work with a minimum weight of 0.5 kg in fitness.
The exercise is aimed at training the triceps muscles. Most often, the sagging of this particular arm muscle in women is visually noticeable, the so-called wings on the arms. If done regularly, this exercise will help to fix this and tighten the area. Dumbbell Rows in an incline will form a beautiful relief and roundness of the shoulder and forearm. The back is also involved here.
Take dumbbells with a straight grip, place your feet shoulder-width apart, bend at the knees, tilt the body forward 45-60 degrees. The position of the body must be stable. Keep your back straight, with a natural bend in the spine.
Bend your elbows and pull the dumbbells parallel to the thigh line to your stomach, squeezing the shoulder blades at the top point. Keep your arms close to your torso, do not spread your elbows to the sides.
Repeat the exercise as many times as you can (optimally 10-12), preferably after a pause, do this for 3 sets.
Bent over with dumbbells
This exercise effectively helps to remove fat from the armpit area. The muscles of the forearm are worked out and the back is used again. The main load falls on the extensor muscles and the broadest back.
Take the dumbbells with your palms inward. Lean forward about 45 degrees, bend your knees slightly for stability. A slight anatomical deflection should be maintained in the lower back.
Lower your arms with dumbbells. Using the work of the shoulder joints, raise your arms to the sides to parallel with the floor and lower them back. Repeat this 8-10 times.
Attention! The body should be motionless, only the shoulders should be in work. Do not make sudden movements, otherwise you may get over stretched or injured.
This is one of the simplest and most effective dumbbell exercises. Most of the load here falls on the biceps of the arm.
Stand up straight, feet shoulder-width apart, stretch your arms with dumbbells in front of your chest, parallel to the floor. Bend and extend your arm at the elbow. Hands should be kept parallel to the floor, only the elbow should work when moving. Beginners can do as many reps as possible.
Standing dumbbell press
This exercise perfectly works the muscles of the entire shoulder girdle. Stand straight, feet shoulder-width apart and take the dumbbells with a straight grip. Squeeze your arms up, while the body should be motionless and maintain a straight line. At the highest point, the arms should be parallel to each other. Perform as many repetitions as possible.
Raising hands with dumbbells on the back
Sit on your back, bend your legs into a right angle and lift off the floor or place your feet on the floor. Raise your arms with dumbbells up above your chest and straighten. Spread them apart, while they should remain slightly bent at the elbows. The hands with dumbbells should not touch the floor, this will keep the tension in the working muscles. Perform mixing with your arms back to the starting position.
Dumbbell Rows to the Chin
This is an effective exercise used to build the triceps of the arms. Stand up straight, take dumbbells in your hands with a straight grip. Your task is to pull the dumbbells to the chin and gently lower them back. It is important to raise your elbows above the dumbbells. All movements must be performed slowly, without jerking.
Bending the arms behind the head with one dumbbell
This exercise also trains the triceps of the arm. Stand up straight, fix the body, take a dumbbell in one hand and lift it above your head. The working arm should be slightly bent at the elbow. Perform elbow flexion and extension while lowering the dumbbell behind your head. The forearms during the entire exercise should be in a position perpendicular to the floor.
With this exercise, you can complete the entire training complex on the arms, relieving the load and relaxing the muscles. Such a small hitch will allow you to avoid unpleasant sensations in the muscles the next day. It is also used to stretch and develop joint flexibility.
Stand up straight. Rotate your arms slowly and smoothly in a clockwise direction. Tilt the body and shake your hands gently for about 1 minute.
Exercises to train the hands and fingers
It is by working out the extensor muscles that it will be possible to quickly and efficiently achieve the strength and beauty of the hands.
Often, the hands and fingers are left unattended when training major muscle groups. Many beginners with hands underestimate the role of the hand strength and finger grip.
Experienced trainers always point out to beginners that developing fingers and wrists will help to properly hold the weight, which will increase the impact of strength exercises on the forearms and shoulders. Classes in this area are conducted in several directions:
- The compressive force of the hand is developed using a tennis ball or expander. By squeezing and unclenching these shells, twisting the expander in the form of a figure eight, you will quickly achieve good results and strengthen the hand. It is important that you can train with an expander or a ball anywhere several times a day.
- Finger pinching can be developed by holding the weight plate off the bar with your fingertips. Here you already need to study at home or in the gym, but this requires less training.
- In general, without equipment, you can train finger strength by performing clenching and unclenching of the fist several times a day.