How to build muscle in your arms. How to pump up big arms: the best exercises and programs

Hello dear readers! For beginner athletes, pumping up their hands is a big problem. For many months they subject their hands to physical exertion, but there is no result. Therefore, I propose to figure out how to pump up the muscles of the hands at home for a man and a girl.

I note that muscle growth is facilitated by the use of basic exercises along with intense training, increased load, proper nutrition and recovery.

When it comes to pumping hands, I recommend choosing a training program subtly. The main reason for the lack of growth is the excessive enthusiasm for training the hands, while other muscle groups remain out of work.

What is the secret of a highly effective program? It provides a series of intense and short workouts using effective exercises, followed by a period of classes. The program is extremely painful. I hope this doesn't scare or stop you. Believe me, after completing several cycles, the muscles will swell. Just do not overdo it, as it is unhealthy.

shock training program

The exercises provided by the program affect the muscles of the hands: forearms, biceps, triceps and brachialis. Now let's talk about exercises for biceps and triceps.

• Arm curl . Perform the exercise with a narrow grip. The distance between the hands on the bar of the bar is 20 cm, so the heads of the biceps will receive the optimal load.
• Bending the arms on an incline bench . For the exercise you will need dumbbells. Due to the tilt of the back, the biceps are stretched to the limit. To perform, bend your arms together or in turn.
• Concentrated lifting . Exercise allows you to finish off the biceps. With it, increase the height of the biceps in a contracted state.
• Extension of the arms on the block with a neutral grip . Works on triceps. This is why the handle must have parallel handles. Alternatively, use thick rope.
• Overhead arm extensions . Train triceps. At the lowest point, it stretches, which increases the level of effectiveness of the exercise. In this case, it is recommended to use a disc from the barbell instead of dumbbells.

The program is based on the principle of supersets. After completing the exercise, immediately proceed to the second without pauses and respite.

1. Train your biceps first. Take a barbell and do a few warm-up sets using a light weight, bending your arms with a narrow grip.
2. Next, rest a little and start the working approach, increasing the weight of the bar. Work your biceps to failure. Since the approach is heavy, more than 10 repetitions will not work.
3. Now comes the superset. Do incline curls first, and then switch to barbell curls. Perform each exercise 10 times.
4. Take a minute break. Then finish off the biceps with concentrated curls. This completes the muscle training. Switch to triceps.
5. Use the program once a week or less. It all depends on the speed of recovery of the body. If you work out three times a week, replace one session with a shock program. For the remaining two workouts, skip the arm exercises.

Thanks to shock exercises, you will quickly make your arms massive and curly at home.

Exercise at home

If, despite attacks and rapid attacks, approaches and additions, the arms refuse to increase in volume, then you are using the wrong arm pumping technique at home.

I note that pumping up your hands at home is real. In this section of the article I will tell you useful tips along with the structure of an effective workout that will help you realize your dream within the apartment.

I will immediately warn you that we will swing our arms without special equipment, the cost of which is amazing in size. However, during training, you will not be able to relax. Let's start.

• After each workout, the hands should rest. If you constantly work out, do not count on growth. Since the muscles of the hands are small, they are overworked.
• After completing one cycle, rest for two weeks. Then move on to new exercises using heavier weights.
• Be sure to exercise strength. For this, the French dumbbell bench press in the supine position is suitable. At the same time, increase the weight by 5 percent weekly.
• The biceps training program involves bending the arms. So stretch regularly. Increase bicep muscle mass and strength with this amazing exercise. If you can easily perform 10 pull-ups, then it's time to think about additional weight.
• I recommend stretching after every workout. Stretching the muscles helps lengthen the fascia, which provides an increase in volume.
• Don't neglect your forearms. If they are weak, do not pump up the biceps. Put pads on the barbell. Working with a thicker bar will increase your grip strength.
• Move your legs too. Their training causes the body to go into an anabolic mode, which contributes to the accumulation of growth hormone. At the same time, other muscles receive more substance. So make friends with lunges and squats.
• Additional complexes will help to pump up muscles. Before training, use tyrosine with caffeine, which will have a positive effect on mental focus. In the process of training, I recommend using useful amino acids that help maintain intensity. After training, provide the body with access to freeze-dried proteins.
• Eat hard. If the body weight does not increase, it makes no sense to increase the volume of the hands. Constantly saturate the body with protein, fats and carbohydrates. We will talk about special diets for athletes later.
• Imagine what your hands will look like after three months. Perhaps the results are still far from ideal, but their presence is already a small success. I do not advise you to measure your hands daily. Better focus on weight and nutrition.
• Recovery is the key to success. It promotes good sleep. Do not ignore massages, walks, saunas and steam baths. All this will speed up and improve the recovery process of the body.

Videos exercises

I have put useful knowledge at your disposal. You just have to put them into practice and soon impressive "banks" will appear under the sleeves of the T-shirt.

How to pump up the hands of a girl at home

Did you know that daily strength training is extremely beneficial. This allows you to look good, raise self-esteem, tone muscles, slow down aging.

I will tell you how to pump up the hands of a girl at home. Undoubtedly, girls do not need powerful hands. They are interested in skin tightening to look beautiful. To do this, it is enough to perform a large number of approaches using a small weight.

I present a set of exercises with which you can effortlessly correct your hands.

1. Push ups. The exercise focuses on the triceps and will make the arms graceful. Take a standard pose and lower your torso to the ground, then return to the starting position. 15 repetitions is enough. If it's hard, lean on your knees.
2. Mahi hands. Take small dumbbells in your hands and place your feet shoulder-width apart. Spread your arms to the sides and bring them together in front of you. As in the first case, the number of repetitions is 15.
3. Arm curl . Exercise makes the biceps work, which contributes to the burning of body fat. The stand is straight. Bend your arms with dumbbells in turn, pressing your elbows to your waist.
4. French bends . Train triceps. Sit on a chair, take a dumbbell with both hands, put it behind your head and move up and down along your back.
5. Reverse pull-ups . Focused on training the biceps. It is enough to pull up 15 times. If you do not have enough strength, hang. This strengthens the muscles.
6. Mahi through the sides . Sit on a bench, straighten your back and spread your arms with dumbbells to the sides. Raise your arms up and bring your palms together.
7. Concentrated Curls . Sitting in a chair, rest one elbow on your thigh. Lower the other hand with dumbbells down. Raise the projectile up 15 times and change hands. Don't forget about rest.

Remember, dear ladies, if you dream of toned arms without flaws, train with light dumbbells. The maximum weight of the sports equipment must not exceed 2 kilograms.

Daily exercises that do not require a lot of effort and time will help you find toned and beautiful hands. It takes a little desire and perseverance from you, and the result will not be long in coming.

How to pump up the arms of a man

Guys dream of big and powerful hands, as this is a sign of strength and courage. How wonderful wide wrists look, especially if they are emphasized by biceps and sculpted triceps.

An important role in pumping hands is played by genetics, and the training program should not be relegated to the background.

Triceps is the largest muscle group located on the arm. It easily responds to loads and develops. With proper training, triceps will increase to decent volumes. Triceps has three heads and for training it is better to use basic exercises that affect all points.

There are isolation exercises, including the French press along with the pull of the upper block. Their impact is too weak. Multi-joint exercises are considered more effective: bench press and push-ups on the uneven bars. Let's talk about them.

• I recommend doing push-ups on wide bars so that the load falls on the triceps. While exercising, keep your back straight.
• Classes with a barbell with a narrow grip in the supine position require the correct technique, otherwise the load will shift to the deltas and chest muscles. Do not spread your elbows to the sides in the process of lifting the projectile, because this involves the pectoral muscles.
• Try to keep your elbows moving along the body. If technique is difficult to follow, reduce the weight of the bar by removing a few plates.

To get the result, work with a barbell and do push-ups on the uneven bars. For biceps, these exercises are basic, which cannot be said about the French press and other options.

As for forearm training, without mastering heavy basic exercises, it is useless. Deadlift along with pull-ups will strengthen the muscle group of the forearm, making it elastic and massive. Let's talk about the exercises that deserve the most attention.

1. Hanging on the crossbar. The exercise will seem simple, but it is not. It trains endurance. The more you can sag, the more massive your forearms will become.
2. The second exercise involves using a short bar with light weight. It is recommended to perform on a special simulator. Make the first ten movements up, and then the same amount down.
3. The third exercise strengthens the tendons. This has a positive effect on the grip strength of the palm and grip. Push up on your fingers fifty times. In six months, the grip will change, and the forearms will increase.

Arms need less recovery time than other muscle groups. Take this feature into account when compiling a set of exercises.

Since you are interested in increasing muscle volume, I do not recommend using the program of professional athletes. It provides a high load on the muscles. For normal growth of muscle mass at home, a couple of basic exercises are enough.

Exercise for teenagers

Every self-respecting teenager wants to have an athletic figure. And no wonder, because girls like pumped-up guys, and hooligans are in no hurry to get involved with such strong men. Even at an early age, boys look at themselves in the mirror, appreciating the attractiveness of the body. As practice shows, they are often disappointed.

They do not understand that a beautiful body is the result of perseverance and work. It is necessary to start the development of muscles and bones from childhood, following the rules. Only in this case, the exercises will not harm the body.

Muscles in adolescents differ from the muscles of men in structure and composition. They contain little myoglobin, so it is difficult to endure intensive training, and fatigue quickly covers your head. For this reason, adolescents involved in the adult program have stretch marks, fractures and injuries.

This feature of the teenage body during enhanced training provokes stretch marks and dislocations. In the worst case, the child will get a hernia. At this age, the use of barbells and weights is prohibited. For these purposes, use your weight.

Until the age of 16, adolescents are recommended to dose physical activity. At the same time, it is advised to engage in sports that contribute to the normal growth and development of the body. Teenagers are prohibited from working with barbells, kettlebells and heavy dumbbells. Otherwise, the exercises will slow down the growth of the child, who will become a short, strong man.

• Adolescents should not do daily strength exercises. At this age, I recommend building muscle mass gradually. Work out every other day, devoting 40 minutes to training. Until the next time, the body will rest.
• Until the age of 16, a teenager is allowed to pull himself up on the horizontal bar and do push-ups. Thanks to these exercises, he will pump up the biceps and triceps. As for kettlebells and dumbbells, use in training only after you learn how to perform 20 pull-ups. Such results indicate the readiness of the body for serious studies.
• At this age, do not disregard the expander. A tiny sports device will increase muscle endurance, making it stylish and elastic.
• Pumping up arms and other parts of the body without eating protein-rich foods will not work. Therefore, eat cottage cheese, meat and dairy products. When it comes to diets, quick snacks, and eating on the run, avoid these kinds of meals. Otherwise, don't expect good results.

Summing up, I will add that a teenager will pump up his hands, subject to proper nutrition and good sleep. Also useful

Are you unhappy with your hands? Are they weak, saggy and skinny? Do you want them to become strong and fit right now? Making muscles grow instantly is impossible, but if you work hard on yourself and develop smart tactics to achieve this goal, you will see visible results in a couple of weeks or a month.

Steps

Example schedule for arm training

There is no one “correct” way to build arms, but the examples below will help you create a balanced routine that targets your entire upper torso, not just your biceps and triceps. For maximum effect, take one day off between training days, and after the final third day and before the start of a new week of training, rest for two whole days, only then your regimen will be balanced. In the remaining four days of the "weekend" direct efforts to the development of other muscle groups: back, legs and everything else.

Exercises for the main muscle groups of the hands

Consider an intense workout schedule. To pump up your arms, most fitness centers will advise you to start with weight lifting and a bunch of exercises to develop the upper body. Lifting weights is a type of exercise where you can do everything at your own pace. The more time and effort you put in, the better the result. And while there is no “correct” way to bulk up your arms by lifting weights, in general, for optimal results, it’s wise to keep the following tips in mind:

• Try to lift as much weight as possible every week. In an intensive weight lifting regimen, you usually exercise five days a week, and leave the remaining two days for cardio or rest.
• Try to avoid exercising the same muscle groups two days in a row. Muscles need rest and time to recover from stress in order to grow. For example, if today you pumped triceps, then tomorrow focus on the pectoral muscles.
• You do not need to concentrate only on your hands, otherwise, over time, your figure will look strange and disproportionate. The arms will be large, and the lower body will be thin. It is good if you do exercises for the legs and abdominal muscles at least two days a week.

1. Train your biceps. Usually, when a person decides to pump up strong, muscular arms, he remembers only one muscle group - the biceps. Why so, of course, is obvious. After all, bodybuilders are usually represented as lying on a bench and pressing a heavy barbell. Normally, the biceps are not the strongest muscle group in the upper torso (or even in the arm muscle groups), but no one denies that they are very important in many physical exercises for lifting and pulling heavy weights. Below are a few exercises that will make your biceps burn:

   Train your triceps. While they sometimes get less attention than their bicep neighbors, the triceps are generally considered to be a more important muscle group for both muscle building and overall strength gains. Be sure to give your triceps just as much attention as your biceps, if not more. If you want strong, muscular arms, then this is exactly what you need. Below are some great triceps exercises:

   • Triceps stretch: Standing position, keep your hands at your head, each with a dumbbell. Keep your elbows bent parallel to each other. Raise the dumbbells up over your head, being careful not to hit yourself on the head. Lower the weight back to the starting position and repeat the exercise.
   • Push-ups on the uneven bars: Rest on two parallel handles or on the edge of the bench with your hands. Slowly lower yourself down until your forearms are level with the floor, then lift yourself up without twisting or jerking. Repeat the exercise.

2. Pump up the area of ​​the shoulder joint. Broad and strong shoulders are often considered very attractive. In addition, the deltoid muscles are important in various physical exercises, for example, for bench press, throws, and also helps to avoid injuries of the shoulder joint. Below are just a few exercises that you may find useful:

   • Standing Press: In a standing or seated position, pull a weighted barbell to your chest, keeping your hands a medium distance apart, palms down. Slowly lift the weight towards your face, then over your head. Lower the bar to somewhere near the level of the chin and continue the exercise.
   • Do an exercise to spread your arms to the sides: In a standing position, hold a dumbbell in each hand. Slowly raise straight arms to the sides, the movement should come from the elbows. When your arms are roughly parallel to the floor, slowly lower them back down and repeat. You can also add straight arms forward or backward to work the front and back of the shoulders.
   • Overhead Lift: This is a full-body exercise that works not only the shoulders, but also the hips, legs, and back. Standing position, in front of you on the floor should be a weighted barbell. Gently begin deadlifting to bring the barbell up to about waist level. Raise the weight to your chest (all movements must be under control) and perform a standing press (see above) to raise above your head. Now reverse all of these steps to place the weight on the floor and repeat.

3. Pump up your chest. And although the chest muscles are not technically part of the arms, but strong arms with a thin chest will not make the proper impression, so training this area is a must for anyone who wants to pump up their arms. Moreover, arm muscles, such as triceps, often play a significant role in chest exercises. Although the bench press is the most famous, but not the only way to work out the pectoral muscles. The list below will provide you with more information about this exercise and others:

   • Bench press lying on the bench: The position lying on the back. Gently lift the weighted barbell (or two dumbbells) up from your chest until your arms are extended, then lower the weight back down and repeat. Be sure to have someone belay you to avoid serious injury when lifting the load.
   • Dumbbell Raise: Lying on your back or on an exercise bench with dumbbells in each hand. Spread straight arms to the sides, then slowly, gently connect them in front of you without bending. Lower your arms back to the starting position and repeat the exercise. From the side it should seem that you are flapping wings.
   • Read on for more exercises.

4. Don't neglect your back muscles. Roughly speaking, the back muscles are not part of the arms. However, almost any weightlifter will need to devote time to these muscle groups if they want to get strong and muscular arms. This is partly for the sake of aesthetics (strong arms don't look good with a lean back), but also because the back muscles are actively involved in many other exercises to increase arm strength. Below are a few exercises that will help you work on these important muscle groups:

   To make everything look proportional, devote a lot of time to the forearms. Beautiful forearms will be the "icing on the cake" when pumping the upper body. And although they are very important for grip strength and the whole hand (which can be useful in other sports, such as rock climbing), many athletes simply pump them for beauty. Try the simple exercises below:

   • Barbell Crunches: Sitting on a bench with a weighted barbell in hand, forearms resting on hips. Raise the bar as high as you can using the muscles in your hands and forearms, then relax your muscles and keep the bar as low as possible. Repeat the exercise. For a complete set of exercises, try alternating your grip on the bar with each set.

   How to build muscle fast

   1. Try to focus more on weight than on reps. If your muscles get tired every time, the result will be muscle strength and growth, no matter how you do it (if you eat enough to grow muscles). However, if you want big, voluminous muscles, it's usually recommended to focus on exercises with a low number of reps of each exercise with heavy weights (instead of high reps with light weights). For example, most sources state that if all other factors are the same, then doing three to six lifts with heavy weights will build muscle more than 15-20 with light weights.

      There is also a "lightning" approach. The fastest way to build muscle mass is considered to be very fast weight lifting! Research has shown that so-called "lightning" exercises, that is, when you lift the weight as quickly as possible, will cause muscles and strength to grow faster than with a conventional approach. This is how your body overrides the weakness and forces the muscles to contract faster, and if you want to pump up quickly, then this strategy is for you.

   2. Think about the advantages of regular weight over machine weight. You can pump up a strong and muscular body with any workout, if you do them correctly. However, many sources recommend regular weights (barbell, dumbbells, etc.) instead of machine exercises. Ordinary weights are better suited to physical challenges in everyday life and allow the muscles not only to be ready for anything, but also attractive (however, if the exercises are performed incorrectly, you can get injured more often than on simulators).

      • Massive exercises (such as push-ups, pull-ups, dips, etc.) are usually considered somewhere in between, but they offer a lot of muscle growth and little chance of injury.
   3. • Proteins: Lean meats such as chicken, turkey, fish, egg whites, and lean pork and beef tenderloins. From plant foods, proteins can be obtained from beans, soy (tofu), broccoli, and spinach. Low-fat dairy products such as Greek yogurt are also a very good source of protein. Many athletes also recommend protein supplements.
      • Carbs: Whole grain bread, brown rice, oats, quinoa, starchy vegetables like potatoes and tomatoes. Green vegetables like broccoli, celery, peas, and others are also great additions to your diet.
      • Fats: Avocados, nuts, cheeses, and light vegetable oils (such as sunflower) are great for energy and nutrients.

   4. Drink enough water every day. Water can help keep you feeling fresh and energized throughout your workout. It's also low in calories and a must in your new healthy diet.

      • For men: breast enlargement, painful erections (priapism), contraction of the genitals, decreased sperm count, infertility, impotence.
      • For women: increased hair on the face and body, irregular menstrual cycle, deepening of the voice, enlargement of the clitoris, breast reduction.
      • Oily skin
      • Jaundice
      • Sudden change of mood
      • paranoid fantasies
      • Rare serious problems like heart attacks and certain types of cancer.
   • Listen to music while exercising.
   • Don't lose motivation. Muscles will not grow overnight, but with constant training, you will notice the result in a few weeks.
   • If there is no access to the gym, then you can always pump up the chest and triceps with push-ups.
   • Find a friend who will go to the gym with you. So you both will have more motivation, and together more fun.
   • To achieve a quick visual "illusion" of well pumped arms, concentrate on the transverse deltoid muscles (front of the shoulders). These muscles often remain underdeveloped, and therefore, if you focus on them, they will grow quickly. This tactic will make the top of your arms look bigger, making your arms look bigger. The best way to do this is with the lateral raise exercise: lean forward a little and lift the dumbbells up to the sides so that your body forms the letter T.
   • Try posing (bodybuilders do it for a reason). Before training, look at the muscles in the mirror. This will help you concentrate better on your workout. For example, today you are going to work on triceps. Tighten the triceps until it is well manifested, and during the exercises do the same.
   • If there is no access to barbells and dumbbells, you can always use shopping bags, heavy cans, books, and so on.

   Warnings

   • If you suddenly feel severe pain or fatigue during a workout, then do not "step over" it. Stop immediately and consult your doctor.

How to pump up your arms at home? Is it possible without the help of a professional trainer and ...

How to pump up your arms at home? Is it possible to increase biceps in volume without the help of a professional trainer and special simulators? Of course yes! If you are a novice athlete and are still far from your ideal, then use practical advice. They will help you plan your workout and serve as a great incentive.

• Alternate training and rest. If you exercise regularly and work on your arm muscles every time, you will get zero effect as a result. Remember that muscles grow during rest, not during exercise. Frequent intense exercise will lead to muscle burning and overtraining. It is better to focus on the quality of the exercises, and not on the quantity. Do not engage in fanaticism, enjoy every workout.
• Gradually increase the load. Develop a training program for which you will be engaged in the near future. Follow this pattern for 2-4 weeks. Practice 3 times a week. Then diversify your workout and increase the load. Set aside one day to work on the muscles of the shoulders or chest, and one day for the legs.
• Develop strength. The most effective exercises are considered to be: French bench press with dumbbells, traction of the upper block down, lifting the biceps while sitting. When doing bicep curls, increase the weight every 7 days by 5%.
• Train on the horizontal bar. Most often, biceps workouts consist of bending the arms. Many people forget about such simple, but at the same time very effective projectiles as a horizontal bar and bars. The crossbar can be found in any yard, for this it is not necessary to sign up for a gym. Get outside and get busy. Moreover, fresh air is much healthier and more pleasant than the smell of sweat in the gym. Close-grip pull-ups are a great biceps exercise that builds muscle strength and builds muscle mass. If you can easily do more than 10 pull-ups, then move on to weighted pull-ups. The better you develop strength, the more you gain muscle mass (subject to diet).
• Stretch. End each workout with a stretch. It will help to quickly restore muscles, relieve fatigue, and is also able to lengthen the fascia.
• swing your legs. Squats and lunges are a bodybuilder's best friend. If you want to build muscle mass, then be sure to do these exercises. The fact is that during leg training, metabolic processes are accelerated and the body begins to actively produce growth hormones. As a result, not only the muscles of the legs increase, but also the muscles of other parts of the body. Every leg workout should be followed by at least 24 hours of rest.
• Work on your forearms. Arms are not just biceps. In order for your body to look proportionate and your muscles to be strong, you need to work on all parts. Don't forget your forearms. If they are not strong enough, then you simply will not be able to lift the required weight. Use overlays on the neck of the rod. This is extremely beneficial, as training with a thick bar gives you the opportunity to increase your grip strength. If the grip is difficult, then it will be difficult to achieve the desired result.
• Eat Right. Muscle mass does not arise from scratch. To do this, you need to provide the body with a sufficient amount of protein, slow carbohydrates and fats. You will not be able to increase the volume of the hands if the total body weight does not change. To build just one centimeter on your arm, you need to gain about 2 kg of muscle mass, and without nutrition it is almost impossible to do this. The calorie content of the diet, the amount of proteins, fats and carbohydrates is calculated based on body weight. The entire daily menu must be divided into 5-6 servings. In the first half of the day, give preference to carbohydrate foods, and in the second - protein foods with vegetables. Choose a diet that will allow you to build muscle mass, not subcutaneous fat.
• Drink enough clean water. Water is meant, not juices, tea or coffee. The rate of water per day is calculated very simply: 30 g of water per 1 kg of weight. So, for example, an athlete weighing 90 kg needs to drink from 3 liters of water per day. You should also drink during your workout to avoid dehydration.
• Use sports nutrition and supplements. Use tyrosine and caffeine before training, amino acids during exercise, and after training, pamper your tired body with protein and creatine. Before buying and using supplements, consult with a specialist. Do not mindlessly take all the sports supplements that come to hand. They should become your auxiliary tool, and not a replacement for training and whole foods.
• Set goals and go for them. It is important not only to learn how to pump up your arms, but also to take real steps. Think about your goal and do something every day to achieve it. Do not look for miracle cures and pills that will help you pump up your arms in 2 weeks. Do not forget that all people are different and each has its own physiology. It is especially difficult for men with an ectomorph body type to gain muscle mass.
• Learn to relax. First, get yourself quality and long sleep. Try to go to bed before 12 noon and get up at 7-8 am. Secondly, rest between workouts and don't chase quick results. Take a break from your obsession about how to build arm muscles and focus on nutrition and the quality of your workouts. Thirdly, use pleasant methods of recovery: massage, sauna, steam bath, walks in the fresh air, pleasant communication with friends. Do not focus on your body and the process will go much faster.

We swing hands with a barbell

You can pump up your hands both in the gym and at home. If you have a barbell and dumbbells of different weights at home, then there will be no problems at all. With the help of these shells you will be able to perform the most effective exercises. Biceps are worked out by bending and unbending the arms with dumbbells. In this case, the amplitude of flexion and extension can be different. Depending on the amplitude with which you work, muscle growth or their relief will depend.

When performing flexion-extension, you need to use a support against which the elbows will rest. The weight of the shells should be chosen based on physical capabilities. As the muscles grow, the weight of the projectile must be increased.

If you want to pump up your arms with a barbell, then use the following recommendations:

• Determine the optimal weight for yourself. It should not be too big or small.
• Before performing the main set of exercises, it is necessary to do a warm-up. It will help to avoid severe muscle pain, sprains, fatigue, injuries, etc.

So, stand against the wall, straighten your back, take the bar from below with a wide grip and begin to alternately bend and unbend your arms, raising the bar to the chest and lowering it to its original position. The elbows remain motionless.

Don't help yourself with your elbows. Incorrect execution technique and incorrect amplitude will not give the desired effect, and the training will be in vain. Engage only the muscles of the back and biceps. When unbending, do not straighten your arms completely, but leave them slightly bent.

Another exercise with a barbell is a raise to the chest with a reverse grip. Grab a plate bar and pull the bar to your chest (thumbs pointing down).

Bench exercises are suitable for working out the lower part of the biceps. Sit on a bench, take a barbell, and start the exercise: do flexion-extension of your arms, but do not straighten your arms completely. Always keep your back straight.

Working with dumbbells

Dumbbells are great for working out the biceps. With their help, you can work with each hand separately. In some people, the hands have different strengths, so it is important for them to distribute the load.

To perform the exercises, you will need a chair and dumbbells. So, let's start training:

• We sit on a chair or stool, take dumbbells and begin to raise and lower both hands alternately. Hold at the top for a few seconds and lower your hand.
• From a sitting or standing position, begin to bend your arms with dumbbells to your shoulders, alternately or simultaneously. Exhale on effort, inhale on relaxation.

It is enough to train with a barbell 3 times a week.

How to pump up your arms without a barbell and dumbbells?

In addition to barbells and dumbbells, there are such wonderful types of load as push-ups and pull-ups. If not everyone can afford a barbell, then anyone can find a horizontal bar. How to pump up biceps without weights?

• Standard push-ups. Lie on the floor, keep your body straight, elbows slightly bent, arms slightly wider than shoulders at chest level, feet hip-width apart. Begin to lower yourself down, bending your arms, but without touching your chest to the floor. Slowly return to the starting position.
• Push-ups with a narrow grip. We accept the starting position as in the previous exercise, but with a slight difference: the index and thumb fingers should touch each other. We begin to go down, as close as possible to the palms, but without touching them. Then we return to the starting position.
• Wide grip push-ups. We lie down on the floor, spread our arms as wide as possible, begin to go down, and then with the help of the chest muscles we return to the starting position. Don't arch your back and keep your abs tight.
• Push-ups with legs thrown back. We accept the starting position, as with ordinary push-ups, but we put our legs on a hill, for example, on a sofa, bed or stool.
• Push-ups with cotton. This exercise is suitable for more advanced athletes who feel strength in their hands. So, we take an emphasis lying down, legs hip-width apart, back is even, we make a jerk up and clap our hands. First you need to learn how to get off the ground with both hands.
• Pull-ups on the horizontal bar. Perform pull-ups with a wide, medium and narrow grip. Grab the bar, bring your shoulder blades together, and slowly begin to pull yourself up. Try to raise your chin above the bar. Do 3-4 sets of 10 pull-ups. In the first session, do as many repetitions as you can.

How to pump up the hands of a girl at home?

Many girls bypass arm exercises, thinking that in this way they will turn into the Hulk. It is clear that the female physiology is not arranged in the same way as the male one, and in order to achieve at least a minimal growth of the biceps, it is necessary to disappear in the gym for months, but the fear still remains. All these stereotypes play a cruel joke on the ladies, as they themselves suffer from flabby, ugly hands. It is necessary to work on the muscles of the hands, and then they will become more elegant, toned and slender.

We present a simple set of hand exercises for girls:

• Support push-ups. Go to a support, for example, a bed, lean on it with your hands, put your feet shoulder-width apart. Start doing regular push-ups without arching your back. Do the exercise smoothly and efficiently. Do 15 to 30 reps in total, depending on your fitness level.
• Pushups. Perform classic push-ups from the floor. If the exercise is difficult for you, then do push-ups from your knees.
• Work with dumbbells. Take dumbbells weighing from 1.5 to 4 kg, stand up straight, start alternately raising your arms in your chest. Do 5 sets of 30 reps in total.
• Take dumbbells, stand up straight, stretch your arms at your sides parallel to the floor. Raise your hands and bring them together in front of you. Do 15 reps in total.
• Go to the bed or sofa, turn your back to it, sit down a little and lean your hands on the edge. Stretch your legs forward and do not bend. Begin to lower yourself down, trying to get your buttocks to the floor. Return to the starting position and repeat the exercise a few more times. These push-ups help strengthen the triceps.
• Sit on a bed or stool, take dumbbells in your hands, lift them above your head and start lowering them behind your head. Do 15 reps. You can also work with one dumbbell, taking it with two hands.

Exercises that train biceps and triceps are included in many training programs. Women, before pumping up their hands at home or in the gym, are wondering if these loads are really necessary? The reason for fear is the unwillingness to shake hands to the state of masculine. Is it possible, what exercises should girls focus on, do they need to work out their forearms and shoulders, and what kind of nutrition should they follow?

The muscles of the arms are represented by two main ones: biceps and triceps. The first allows you to bend your arm, the second - to unbend it.

arm muscles

In women, biceps work during the day with household loads and activities with children, and triceps are not properly loaded. When gaining excess weight, as well as growing up, this zone becomes flabby and sags. Hands no longer look as beautiful as in youth, clothes with open sleeves are put aside. To solve this problem, triceps need to be loaded with special exercises.

What do you need for homework?

To maintain muscle tone or get a beautiful relief on your arms, you can train both at home and in the gym. For homework, you need to purchase additional equipment.

Dumbbells up to 1 kg are ideal for beginners

The simplest inexpensive sports equipment that will help you make quality home workouts are dumbbells and barbells. To maintain shape and lose weight, women can purchase a small amount of inventory. If the goal is a pronounced muscular relief, the mass of weights will have to be increased gradually, buy dumbbells and a barbell with pancakes in advance.

You can also work with your own weight. For women and men who want to keep the body in good shape, basic exercises for the main muscle groups of the upper body are enough. If the goal is to change the relief and build muscle mass, you can work out on the horizontal bar and uneven bars.

Wondered how to pump up your arms at home without dumbbells and a horizontal bar? Prepare a simple and no less effective inventory:

• chairs for performing various bench press variations;
• expander;
• small plastic bottles filled with water or sand.

Making shoulders wider

The question of training that allows you to visually increase your shoulders and build muscle mass in this area is most often asked by men and sometimes girls, in the case of an asthenic body type. Contribute to this load of the deltoid muscle. A definite plus of exercise is the transformation of posture.

Before you pump up your arms at home, a man or woman needs to warm up and give a load to the main muscle groups. After that, you can move on to exercises on the shoulders.

Exercises on the horizontal bar are one of the most effective for visually changing the width of the shoulders. The main exercise in this cycle of training is the usual pull-up, but with a wide grip, the maximum possible for your preparation. During one workout, up to 8 pull-ups are performed.

Pull-ups with the widest grip allow you to effectively work your shoulders

Dumbbell exercises

• Take one dumbbell in each hand, place your feet shoulder-width apart, stretch your arms along the body. Spread them apart, raising the brushes to shoulder level, lower them.

Breeding arms to the sides with dumbbells

• Bend your legs slightly, lean forward slightly. Take one dumbbell in each hand, lower them down. At the same time, spread your arms to the sides and return to the starting position.

During the exercise, you should feel the muscles

• Take one dumbbell with both hands, pull them forward in front of you. Holding your hands, raise them up and down.

Exercise with weights on outstretched arms

These three simple exercises allow you to work out all three heads of the delta.

Working on the biceps

There are no effective ways to pump up your arms at home in a week, but exercises performed on biceps will give a visible result in just a month.

• Stand up, close your legs together, bend them slightly at the knees, keep your back straight. Take one dumbbell in each hand. Squeeze the muscles while lifting the dumbbells up, lock your elbows during the exercise in one position. Then lower the dumbbells down. While exercising, you should feel muscle tension.

Flexion / extension of arms with dumbbells

• Sit on a chair, tilt your body forward, spread your legs apart. Take a dumbbell in one hand, rest your elbow on your thigh, lower your hand down. As you exhale, raise your arm with the dumbbell up, leaving your elbow in place. The second hand at this time acts as a support, put its brush on the second thigh. After completing the desired number of repetitions, change hands. Do exercises smoothly.

Seated biceps exercise

We grow triceps

Before you pump up your arms at home with dumbbells, check your training program and keep in mind that all exercises aimed at developing the pectoral muscles involve triceps. If you have a lot of them in your arsenal, one isolated triceps exercise will be enough.

• Take dumbbells in your hands. Lift them up and, leading them over your head, bend. The elbows should be tightly pressed to the head, and the shoulder and forearm should form a right angle. As you exhale, straighten your arms. If everything is done correctly, they will line up with the body in a single straight line. This exercise can be done standing or sitting.

The exercise must be performed smoothly.

• Find support. It can be a sofa chair or another surface that is stable on the floor. Turn your back to the support and rest with your hands, straighten your legs so that the body forms an arrow. Beginners can bend them at the knees. As you inhale, begin to bend your elbows, lowering your body down, butt should not touch the floor. As you exhale, return to the starting position.

The support in this exercise can be an ordinary chair.

• To load the chest, back muscles and triceps, women can perform a bench press. In the light version, the emphasis is on the hands and knees. During push-ups, the elbows should be pointing back.

A variation of the exercise for a prepared body

All exercises are performed in three sets with repetitions of 15-20 times.

Should you train your forearms?

Before pumping up your arms at home without dumbbells, include one or two exercises on the forearms, part of the arm from the hand to the elbow, into the training program. Training these muscles is important for the harmonious development of the whole body, and strengthening them reduces the risk of injury during weight training.

Expander - the easiest and most effective way to train the muscles of the forearm

The muscles of the forearm are often used in everyday life, so it will be very difficult to achieve progress in the form of their active growth. For men, this is important and achieves a similar result with painstaking work for a long time, and for women it is enough just to keep the muscles in good shape. Without proper diligence and nutrition, there will be no mass growth in this area, they will remain graceful, feminine and at the same time strong.

Expanders are most often used to train the forearm. Before classes, you need to pick up a good hard projectile and work with a brush, observing the standard number of approaches and repetitions.

You can also work your forearms with dumbbells. To do this, take one dumbbell in one hand and perform flexion / extension of the wrists. The rest of the arm must be fixed, only the hand works. You can perform the exercise sitting or standing.

Features of women's training

Arm workouts for women are different from muscle development exercises for men. Standard requests from the representatives of the weaker sex, so that the hands in life and in the photo look neat, smart, feminine. Some girls want a relief, but not a pronounced one. Many are afraid to get a mountain of muscles and completely avoid putting a load on their hands.

Working out the hands allows women to make them fit

In women's training, it is quite difficult to achieve such an effect. The hormonal background and the constitution are different from men's. Reduced testosterone production and an increased percentage of body fat do not allow biceps and triceps to grow intensively. The legs and buttocks in this regard in women are much more responsive.

In order for the hands to look well-groomed, toned and beautiful, it is enough for ladies to include one separate workout with exercises for the hands per week. One or two exercises will be enough for each muscle group.

If the program includes exercises for the pectoral and spinal muscles, the arms will also be worked out in them.

Before you pump up your hands at home, women over the age of 40, 50 and older, as well as girls whose bodies are not prepared, need to tone the main muscle groups. To do this, it is enough to perform basic exercises without weights.

As they strengthen, they can be loaded. At first, half a liter bottles filled with water, or dumbbells weighing 0.5 kg, will be enough. You can take more weight when you manage to hone the technique of performing exercises. In the gym, a coach will help in this matter, and at home, a video.

Do not forget that doctors do not recommend engaging in women during menstruation. In individual cases, in agreement with the doctor, these days you can train the top, including the arms.

Food

When working to improve the quality of your own body, you need to remember the importance of nutrition. Before pumping up your hands at home, decide what result you want to get.

In addition to nutrition, it is important to consume at least 1.5 - 2 liters of water.

If you are interested in losing weight, it is important to recalculate the number of calories consumed, taking into account the energy costs of training. In this case, the standard daily allowance will need to be reduced by several hundred calories, simple carbohydrates should be replaced with complex ones.

If you want to build muscle, you must be in a calorie surplus and training with a steady increase in weight.

Many women want to work out and emphasize the relief of their hands. This is where a low carb diet can help. It is not worth resorting to it the way professional athletes do. Violation of your usual balance of carbohydrates is fraught with food allergies and problems with the gastrointestinal tract. It will be enough to focus on complex carbohydrates, fiber and increase the percentage of protein dishes in the diet. Don't cut out carbs and fats completely.

Both beginners and professionals in the training program should include loads on the main muscle groups and, on certain days of the week, pay attention to specific parts of the body. When compiling a program, do not forget about the breaks between workouts so that you can see progress in your studies, and you like the reflection of your own body more and more.

Every girl dreams of graceful thin hands without flabbiness and sagging. And in order to achieve this, it is not at all necessary to go to the gym; you can work on slender arms at home. We are offering to you top most effective hand exercises at home for women with dumbbells and without additional equipment, which will help you lose weight in the upper body and tighten your muscles.

Hand exercise rules

1. If you want to work over weight loss and fat burning on the arms without increasing muscle volume, then perform each exercise 15-25 repetitions with a small weight of dumbbells. If you want increase arm muscles and give them volume, then do the exercises 8-10 repetitions in 3-4 sets with the maximum possible weight (the last repetition in the approach should be at maximum effort).

2. If you are a beginner, then use dumbbell weights for arm exercises at home. 2-3 kg. If you are an experienced practitioner, then use the weight of the dumbbells. 4-6 kg. Instead of dumbbells, you can use bottles filled with water or sand.

3. As an alternative to dumbbells, you can use a tubular expander or elastic band. These are very compact options for home fitness equipment, so you can take them with you on a trip.

4. Hand exercises involve working on the following muscle groups: biceps(flexor) triceps(extensor), shoulder delta. Also, during many exercises, the chest muscles, back muscles and abdominal muscles are indirectly involved.

5. Hand exercises with light dumbbells they won’t “pump up” muscles and won’t increase your arms in volume, you don’t have to worry about it. Multi-repetition exercises with light weights are designed specifically for for weight loss and fitness .

6. Perform exercises slowly, trying to concentrate on the target muscles. Hand exercises should be performed not for speed, but for quality.

7. To pull up your arms at home, in addition to training, you need to monitor nutrition. Try not to abuse fast food, sweet and starchy foods, fried and refined foods, and even better, start counting calories.

8. If you want to complicate the exercises for the hands, then use pulsating option execution. This will give a very high-quality muscle load even with a small weight of dumbbells. You can, for example, do 15 classic reps and 15 pulse reps.

Hand exercise plan at home:

• The workout should last 40-45 minutes
• Perform each arm exercise for 15-20 repetitions, in 2 sets (if the exercise is static, then linger for 30-40 seconds).
• Before training, do not forget to warm up: Warm-up plan before training.
• Do not stretch your muscles after your workout: Post-Workout Stretch Plan.
• Repeat the set of exercises 1-2 times a week.

This arm exercise plan will help you lose weight and tone your upper body while toning your muscles a little. For muscle growth and relief, work with large weights is necessary.

20 best hand exercises at home

Below are the most popular and effective hand exercises at home or in the gym. The exercises are suitable for both women and men. You will be able to work out all the main muscle groups of the arms: biceps, triceps, deltas.

2. Raises hands in front of you for shoulders

3. Raising the arms to the sides for the shoulders

5. Curl for biceps and shoulders

6. Breeding arms in an inclination for the arms and back

7. Raising the arms to the sides for the shoulders and chest

8. Dumbbell twists for triceps and shoulders

9. Bicep Curl

10. Bicep curl to the side

13. Triceps extension

14. Reverse push-ups for triceps

15. Static bar

16. Static elbow plank

19. Dumbbell pull-ups in the plank

Thank you youtube channel for the gifs Live Fit Girl.

5 video exercises for hands for women

If you like to train with ready-made sets of exercises for the hands, then check out our selection of video programs for the hands. They can be performed at home, only dumbbells are needed from the inventory.

1. Ekaterina Kononova: Exercises for slimming arms (10 minutes)

2. Arm exercises without dumbbells (20 minutes)

3. XHIT Daily: How To Lose Arm Fat (12 minutes)

4. Blogilates: Arm Fat Blaster (15 minutes)