Arm workout for girls. So that the skin does not sag

To make your hands thin and beautiful, you need to do special exercises. Get 4 effective programs for training and give your hands the perfect shape without leaving home!

Beautiful, embossed arms, impeccable chiseled shoulders, toned muscles is the dream of many women. However, when working on their figure, many girls do not pay due attention to their hands, fearing to “pump over” and look masculine. Fitness instructors assure that these fears are groundless due to differences in hormonal balance. The male hormone responsible for muscle growth is testosterone. In women, estrogen predominates, which means that even with strength exercises and working with large weights, the ability to build muscle mass will be limited and the girl will never come close to male proportions. That's why effective workouts for the muscles of the hands must necessarily become part of the program.

Arm Slimming Workouts

Due to the increased content of estrogen, women tend to be overweight. Therefore, training is necessary to maintain metabolism, muscle tone and create a proportional figure. Where to train? You decide. Fulfill simple exercises to maintain muscle tone, you can do it at home. There are techniques that allow you to work with no weight or with little weight (water bottles, small dumbbells, books), but exercising in the gym, you can achieve amazing results in less time.

During arm training, the following muscle groups are worked out:

biceps (flexor);
triceps (extensor);
shoulder delta;
forearm.

When developing a program, you must follow simple rules

Warm up

Before any workout, you need to warm up the muscles to eliminate the possibility of injury. A couple of exercises will be enough.

There are two opinions about how much weight you need to work with. The first is light weight and big number repetitions, the second big weight and several small supersets in a row. The first option is ideal for the home. Multiple repetitions make it possible to burn excess fat, so the weight should allow you to perform the exercise for the recommended number of times. It is recommended to increase the number of repetitions as soon as you realize that you can easily cope with the load. The second option (working with weights and shells) is possible only in fitness centers.

For training hands in the gym, it is recommended to choose large weights. This guarantees the best return. The result is manifested after the weight of the dumbbells reaches 7-8 kg. This does not mean that you immediately need to start with “explosive weight”, but it is also not recommended to “get into the taste” with dumbbells of 1-2 kg for a long time. According to instructors, the optimal weight for a beginner is 5 kg.

How to choose the right weight: start doing a set of exercises and if after the third set you feel tired, then this weight is right for you.

Program

Schedule a set for the week. The number of sets and repetitions depends on how you feel. It is also necessary to make an adjustment for the days of the cycle. To drive away subcutaneous fat from the hands, 25-30 repetitions are enough.

The optimal duration of a workout is 45 minutes. It is advisable to monitor the pulse (the norm is 130 beats per minute). When exceeding the norm, it is better to stop exercising.

Proper Completion

You need to finish the workout with the so-called "hitch".

Do not train more than 3 times a week, otherwise it will be very difficult for the muscles to recover.

At home

1. Complex one

For him, you will need dumbbells or bottles of sand (water). Start with 12 repetitions and gradually increase their number.

Warm up

Raise your hands up one at a time (starting with the right). Then, lower down, bending them at the elbows, while the fingers are clenched into a fist. We repeat, only now the left one starts.
Stretch your arms out in front of you, interlock your fingers and stretch slightly. Feel the stretch in your back muscles.
Everyone knows the "mill". The back is straight, the buttocks and stomach are “tightened”, the legs are shoulder-width apart, the feet are parallel to each other. Take turns rotating your straight arms in a circle for 40 seconds.
Jumps and swings. Feet together, arms loose. Perform jumps (legs to the sides) and at the same time raise your arms up (they also spread apart). Jump at a fast pace for 40-45 seconds.

1.1 Exercise for the arms and shoulder muscles

Starting position (IP) for all exercises: feet shoulder-width apart, knees slightly bent, back straight, stomach pulled in.

Take dumbbells, bend your arms in elbow joint so that it forms a right angle. In this position, spread them apart (while the elbows rise to shoulder level), count to two and then slowly lower, returning to the PI. This is a great exercise for giving ovens best form. Exhale as you lift the dumbbells.

1.2. Work with biceps

Turn your hands palms forward, bend them, press your elbows to your sides and raise the dumbbells. Squeeze your hands as you lift and tighten your biceps.

Bend your elbows as you raise the dumbbells in front of you. Raise dumbbells to shoulder level.

1.3. Work with triceps

PI for this exercise: Bend your knees slightly and tilt your head forward. Keep your back straight.

Standing in the IP, bend your arms and linger in this position. On the count of two, straighten them back and then bend them back. Don't forget to tighten your belly. Make sure that the neck is not tense.

After doing the exercise 12 times, straighten your arms and linger in this position for 8 counts.

1.4. Triceps relaxation

Performed without dumbbells. bend right hand at the elbow and bring it behind the head with the left. Hold for three seconds and then switch sides. Feel your triceps relax.

1.5. Push ups

Emphasis on the knees and palms, the stomach is tightened. Get down and up for a count of two. We do not strain the neck, the navel is pulled up. Push up from the floor 12 times. Keep your back straight, breathe evenly.

After completion, sit on your heels, palms remain on the floor, stretch your back, relax.

1.6. For upper back and shoulders

Lie on your stomach, stretch your arms bent at the elbows in front of you so that they form a right angle. Slowly lift up, just above shoulder level and slowly lower down. It's great for correcting posture.

1.7. "Hitch"

Each exercise must be repeated 10 times.

Hands on the belt. At the expense of "one" - turn to the right and spread the arms to the sides, at the expense of "two" - return to the IP. On the count of three, turn left.

Hands spread apart, make circular swings with both hands at the same time.

2. Complex second

2.1. Starting position (IP): feet shoulder-width apart, knees straight, back straight, stomach pulled in, arms down.

Spread your arms with dumbbells to the sides. Number of repetitions: 30.

2.2. IP: sitting on a chair, back straight, legs together.

Raise your arms with dumbbells up, gently bend your arm, winding the dumbbell behind your head, and then unbend it. Number of repetitions: 20.

2.3. IP: see exercise 2.1.

Spread your arms to the sides, lock in this position for two counts and lower. Number of repetitions: 30.

2.4. IP: see exercise 2.1.

Raise your hands in front of you, fix in this position for two counts, slowly lower. Number of repetitions: 30.

In the gym

work in gym girls are recommended to start with basic hand exercises. For beginners, this is the foundation of the basics. This is work with free weight (dumbbells or barbell), which is aimed at building up muscle mass and is a must for both beginners and experienced bodybuilders.

1. Basic exercises(BU) for hands

1.1. Push-ups from the bars

One of the most complex, but effective BU. When it is performed, not only the triceps are involved, but also the pectoral muscles. Beginners work with own weight, "advanced" athletes can use weight belts. Not every girl can lift her weight, so if the bars do not give in to you, do not despair. Strengthen your arms with other available BUs, and return to the uneven bars after a couple of months of regular training.

What is important in the uneven bars: the right technique. At incorrect execution there is a risk of injury. To prevent this from happening, do not start the exercise from the bottom point. For unheated muscles, this is fraught with ruptures and sprains. Lock on outstretched arms and slowly lower yourself down. Watch your elbows. Some should be laid back and as parallel as possible. So the extensor muscles are better worked out.

Little tricks: for maximum triceps work, do not lean too much and keep your shoulders parallel to the bars and your elbows back. For training pectoral muscles the elbows should look to the sides, and the body should only lean forward slightly.

Number of repetitions: the maximum possible for you. When the next full ascent is not possible, slowly descend to the bottom point and rise again to the highest possible height. Repeat two more times.

1.2. Pull-ups on the classic horizontal bar

Works both biceps and back. To engage different groups muscles, you can change the grip ("from yourself" and "for yourself").

Number of repetitions: as many as you can do. And as usual, after reaching the “limit”, try to pull yourself up one more time or two.

Many modern gyms are equipped with a special simulator (gravitron) that makes it easier to perform push-ups and pull-ups. The load in the gravitron is reduced by a counterweight, which starts working when a person needs help. Thus, there will be no risk of breaking the lower back, the muscles gradually get used to the load and become stronger.

1.3. french press sitting

With this technique, the triceps receive a noticeable load. It is important to do everything right and follow the neck. When working with large weights, it is better to ask the coach for insurance.

IP: The bench press is performed from a horizontal bench with a back. Grasp the dumbbell so that the disk is in the palm of your hand and your thumbs are on the handle. Raise it above your head with both hands. The forearm should be next to the head, perpendicular to the floor. Inhale and slowly lower the dumbbell behind your head in a semicircular path. As you exhale, fully extend your arm and return the dumbbell to its original position.

When performing a bench press, it is very important to monitor the condition of the shoulders and elbow joints. They should be motionless, and the amplitude of their movement should be maximum.

1.4. Lifting dumbbells for biceps while standing

IP: feet shoulder-width apart, knees straight, elbows pressed to the body, arms with dumbbells lowered down. The wrists need to be turned so that the palms “look” forward.

As you exhale, slowly bend your arm until the biceps is fully contracted. Dumbbells should be at shoulder level. Hold for a couple of seconds and as you exhale slowly return to the PI.

Alternatively, such an exercise can be performed while sitting or bending your arms alternately (this will make it possible to work with more weight).

1.5. Lifting the handle (for biceps)

It is performed on the lower block with a straight handle.

IP: feet shoulder-width apart, back straight, buttocks tense, stomach pulled in. The elbows are pressed to the body. On exhalation, we raise the handle to tension at the top point (the so-called "peak of the biceps") and slowly lower it down while inhaling. At the same time, we do not unbend our arms to the end in order to maintain static tension.

1.6. Lowering the handle with upper block(for triceps)

Helps triceps muscles to gain shape, tone and become more prominent.

IP: feet shoulder-width apart, knees slightly bent, elbows pressed to the sides. Bend your lower back, grab the handle of the upper block. As you exhale, pull it down until you get maximum tension in the extensor muscle and press your elbows to the sides of the body. Then slightly tilt the body forward and fully straighten your arms due to the tension of the triceps. Hold for a moment and slowly return to the PI as you inhale.

Concentrate on the work of the muscles.

Alternatively, lowering from the upper block can also be done with a rope handle. In this case, lowering your hands, you should slightly spread them to the sides in lowest point movement.

2. Additional exercises

2.1. Extension of the arm with the use of a rubber shock absorber (for triceps)

IP: sit down, straighten your back. Take the elastic so that one bent arm is behind the head, and the other is wound behind the back. The elbow should be as close to the head as possible.

As you inhale, straighten your arm, stretching rubber shock absorber, and as you exhale, return to the IP. Perform 20-25 repetitions. When doing this exercise, try not to use momentum. Work with the expander is performed only with muscle effort. Watch your elbow and do not deviate it to the side. The shoulder must remain motionless.

2.2. Extension of arms with an expander behind the back, standing

This bench press exercise is performed while standing and perfectly stabilizes the muscles of the shoulder blades, shoulder, gluteal muscles.

IP: feet shoulder-width apart, slightly bent. Place the expander behind your back so that it is below your shoulder blades (approximately at chest level). Raise your arms to chest level, bend at the elbows, and keep your palms parallel to the floor. The brushes must be motionless.

From the PI as you exhale, slowly extend your arms in front of you, then return to the PI. The main thing is to control muscle work as much as possible. Do not make it easier for yourself by using the force of inertia, otherwise the efficiency of work will be reduced to zero.

2.3. Bent over arms

During work, the triceps are effectively pumped. It is performed with dumbbells of a weight that is comfortable for you or with an elastic band.

IP: feet shoulder-width apart, knees slightly bent, body tilted forward, eyes looking at the floor. The pelvis should be pulled back, slightly bending the lower back. The back should remain straight. Bend your elbows, lift them back and bring your shoulder blades together. Elbows should always remain parallel to each other.

Perform extensions in three sets of 30-35 times. At the end of each approach, it is necessary to fix the position for 25-30 seconds.

2.4. "Reverse" push-ups

An effective way to tone the triceps.

IP: sitting on the floor, knees bent. Take your hands away from the pelvis by 15-20 cm, rest your palms on the floor (position of the palms: fingers forward), tear your buttocks off the mat. With the effort of the muscles of the hands, push up from the floor, make sure that the elbows are parallel, do not spread them apart.

A small nuance: the position of the hips allows you to adjust the load. The closer to the legs, the easier it is to do push-ups and vice versa, the closer to the arms, the higher the load on the muscles.

Number of repetitions: for beginners, it is enough to complete one set of 20-25 times. For those who exercise regularly in the gym, it is recommended to perform two approaches. Between push-ups, lie down on the floor, stretch your whole body, tighten your muscles, pull in your stomach and stay in this position for 20-25 seconds.

2.5. "Reverse" push-ups from the bench

During execution, the entire triceps is completely worked out.

IP: arms shoulder-width apart, legs slightly bent, back straight.

Slowly lower yourself down while inhaling, bending your arms to a right angle. As you exhale, push up from the bench and return to the starting position. When performing the exercise, do not spread your elbows to the sides. The body should move almost close to the bench.

2.6. Extension of the arm from the chest

Another effective triceps exercise. Performed alternately with each hand.

IP: lie on the floor, bend your knees, feet parallel to each other. Take a dumbbell in your right hand. The elbow should be turned outward. As you exhale, bend your arm at the elbow and bring the weighting agent to your left shoulder. As you exhale, straighten it.

Number of repetitions: 15-20 times.

Then, repeat the same with the left hand.

2.7. Concentrated Biceps Curl

This exercise can be performed in various modifications. One option is the seated IP, when the elbow rests on the knee or on the opposite hand. In another variation, it is performed with a barbell and both elbows rest on the knees. Its peculiarity lies in the extraordinary amplitude of movement during the rise of the projectile and a very powerful peak contraction at the top point. Those. when the projectile is lifted up, the load reaches its maximum, and is not removed. This means that when you delay the projectile at the peak point, you work out the biceps as efficiently as possible. This exercise can be performed both with supination ( rotational movement) and without it. When rotating the brush, the dumbbell should be closer to the thumb.

It is important that when working with a projectile, the shoulder is strictly perpendicular to the floor. On exhalation, the arm is bent and the weight is lifted; on inhalation, extension is performed.

Method "21"

Experienced bodybuilders note that isotonic programs become less effective over time. A “plateau” effect sets in, when the muscles get tired, get used to the load, the growth of muscle tissue slows down sharply and the effectiveness of training is reduced to zero. David Carfagno (founder of the Institute sports medicine in Scottsdale, Arizona, USA) proposed an innovative technique that allows you to literally "shake" the muscles and start active processes in the body. The essence of the method lies in the fact that during the same exercise it is necessary to alternate three different amplitudes of motion (AP): lower, upper and full. For any BP, 7 repetitions are performed in each approach.

This program is a real test even for endurance bodybuilders, so trainers recommend working with less weight than usual.

Basics

Arm swing programs consist of three supersets and are performed at a fairly fast pace.
A minute break is required between sets.
The first workouts according to the "21" system should consist of one exercise and only one muscle. Gradually, you can diversify the sets and increase the load.
Any program can be adapted to the Carthagno system.

Scheme of training according to the system of David Carfagno.

1. French bench press

IP: lying on a bench, feet on the floor, parallel to each other, the stomach is pulled in. Grab the dumbbells with your palms facing each other neutral grip). Straighten your arms and place the weights over your shoulders.

1.1. Lower amplitude: slowly lower the dumbbells to head level. Pause for two counts. Extend your elbows until you reach a 45 degree angle.

1.2. Upper range: Slowly lower the dumbbells until your arms form a 45-degree angle. Pause for two counts. Straighten them out.

1.3. Full range: Lower the dumbbells to head height and then fully extend your arms.

2. Lifting the biceps in the lower block while standing

Performed with a straight crossbar.

IP: feet shoulder-width apart, feet parallel, knees slightly bent, back straight. The crossbar is taken with a “bottom” grip.

2.1. Lower CR: Use your biceps to lift the bar up until your arms form a right angle. Pause for one or two counts, return the crossbar to the PI.

2.2. Upper AD: The bar is compressed to chest level and lowered to 90 degrees.

2.3. Full BP: connect the upper and lower BP.

3. Extension on the block while standing (for triceps)

IP: standing, knees slightly bent, torso slightly tilted forward with a deflection at the waist, elbows pressed to the sides. The bar is held with an overhand grip, the back is straight, the stomach is pulled in. The exercise is performed with the following amplitudes:

3.1. Lower: the crossbar is “squeezed” down by the force of the triceps until the arms are fully extended, then it rises to 90 degrees.

3.2. Upper: the crossbar is squeezed out to 90 degrees and returned to the IP.

3.3. Full: the bar is squeezed towards the floor and then the hands return to the PI.

4. Push-ups

IP: emphasis on socks. The body is straight (parallel to the floor), the stomach does not "sag". Hands shoulder-width apart, fingers pointing forward.

4.1. Lower BP: keeping the body in a straight position, lower the chest to the floor and slowly return to the PI.

4.2. Upper BP: Get down to the floor to the middle of the amplitude.

4.3. Full BP: Fully bend and unbend your elbows, dropping to the floor and rising almost to the level of fully extended elbows.

5. Biceps Curl with Rope Handle

IP: legs together, knees slightly bent, shoulders relaxed, stomach pulled in, arms down.

5.1. Lower amplitude: hold the handle so that the wrists look at each other. Bend your elbows to a right angle and unbend to full extension.

5.2. Upper BP: Bend your arms to the highest point, lower to 90 degrees.

5.3. The projectile moves along the entire amplitude - from the bottom up and descends until the elbows are fully extended.

Drying hands

"Drying" means getting rid of subcutaneous fat and giving hands a beautiful relief. However, good muscle shape is achieved not only by proper nutrition, but also exercise. Drying is suitable only for those who have already built up good muscles. For beginners, this procedure is strictly contraindicated.

During drying, it is necessary to adhere to the correct proportions of nutrients in the diet. During this period, preference is given to protein foods, and carbohydrates are limited.

In order to dry your hands you need to know the basic rules

The main emphasis falls on short-term aerobic exercise ( treadmill, etc.).
The program should also include work with weight machines aimed at the target muscle group.
Hand drying exercises are best done in the gym under the guidance of an instructor.
In addition to dumbbells during exercises with extra weight can be used block simulator, light "pancakes" or barbell bar.

Contraindications

Despite the seeming harmlessness, hand exercises also have their contraindications. You should definitely consult a doctor if you have the following health problems:

unstable blood pressure;
problems with the spine;
diseases of the cardiovascular system;
asthma and respiratory diseases;
obesity;
osteoporosis, osteochondrosis, etc.;
diseases of the endocrine system.

Some of the fair sex are faced with such a defect in appearance as sagging of the skin of the hands or the appearance of premature wrinkles on it. It looks rather unaesthetic, and dresses with bare shoulders or arms can no longer be worn, because the problem is immediately put on public display.

This situation causes a lot of unpleasant emotions in women, therefore it is important to start the fight against sagging skin of the hands in time.

Solving this problem is not too easy, but it is quite possible that it is enough to take care of delicate skin and do hand exercises so that the skin does not hang.

Why does the skin on the hands sag

You can get rid of sagging skin with exercise.

A number of reasons can contribute to sagging skin of the hands:

Hand skin aging After about 27 years, the body begins to slow down the production of collagen and elastane, which are responsible for skin tone, especially as delicate as on the forearms. Skin cells are more slowly saturated with oxygen, as a result of which the skin is overstretched.
Reduction or complete rejection of physical activity: if a woman does not perform special physical exercises that are aimed at maintaining muscle tone, the skin begins to stretch and sag. That is why it is so important to regular workouts, doing hand exercises, both in the gym and at home, so that the skin does not hang.
Prolonged exposure to ultraviolet rays: in this case, the skin of the hands loses the elasticity given to it by nature, as a result of which it deteriorates appearance.
Sudden weight loss: a person who was overweight, and then abruptly dropped it, is sure to face the problem of sagging skin.

It arises because the skin simply does not have time to transform, it is more accustomed to being in a stretched state, as it was when it covered a large fat volume.

Availability excess weight: this factor can also contribute to the sagging of the skin of the hands, because body fat do not have a shape and a clear relief, and the skin in this area is quite delicate.

Note! Skin that sags as a result sudden weight loss, not only does not look too aesthetically pleasing, it ages and dries out quite quickly, and therefore requires additional careful care.

Hand exercises

Many women, working out in the gym, mistakenly deprive the area of \u200b\u200bthe arms, believing, and unreasonably, that this way the biceps will take on a masculine shape.

In fact, to achieve the effect of pumped male shoulders is not so easy, for this you need to pay a lot of attention to strength training with heavy weights.

What exercises for the hands so that the skin does not hang are recommended for performing by the fair sex?

There are a number of exercises that, under conditions regular execution, even at home, will significantly improve the appearance of the skin and tighten it by strengthening the muscles of the hands.

Strength exercises for hands

All exercises must be performed competently, regularly and gradually. only in this way you can achieve the desired result.

Important to remember! Any training must necessarily begin with a warm-up, which is designed to prepare the muscles for a future load and stretch them a little, warming up.

Warming up prevents injury during exercise.

This approach helps to eliminate the possibility of injury during training.

The warm-up should be carried out as follows:

For about 2 minutes, you need to twist your hands clockwise and counterclockwise.
Raise your hands and pull them up.
Stretch your arms in front of you, stretch, then spread them and stretch again with effort.
Within 1.5-2 minutes, quickly bend and unbend the elbow joints.

Now you can start the actual workout.

Biceps training goes like this:

you need to spread your legs approximately at shoulder level, bend them slightly at the knees;

shoulder blades should be brought to the center of the back;

pick up dumbbells and lower them along the body;

slowly raise your arms to the bend of the elbow and also slowly lower them down, do 15 repetitions.

To work out the triceps, you need:

leave the original position unchanged;
raise one hand, with the weighting agent clamped in it, to the upward position;
turn the palm away from you;
bend and unbend the elbow up, repeat 15 times for each arm.

Dumbbell exercises work great with the triceps muscles.

Such exercises for the hands help especially effectively so that the skin does not hang:

take a gymnastic elastic band and attach its end to the wall;
stand with your back to the wall, put your hands back and grab the attached elastic band;
stretching the elastic band, you need to straighten your arms up in front of you, repeat 10 times in 2 sets.

Exercise with a gymnastic elastic band works not only with the muscles of the hands, but also with the back.

Push ups

Enough effectively act in the fight against stretched skin of the hands, push-ups, allowing you to quickly give the missing tone to the muscles of the arms and the entire shoulder girdle, as a result of which the skin acquires the desired shape.

Note! General rule for push-ups different type the following will happen: you need to go down rather slowly, trying to make it lower than it seems possible.

Classic push-ups are performed like this:

you need to get down on the floor, rest your arms and legs apart on the floor;
slowly lower and rise, trying not to spread your legs (if the exercise is too difficult, you can put your legs bent at the knees on the floor);
repeat 15 times.

Scheme of the usual bench press.

French Press:

sit on a chair;
take a dumbbell and hold it with both hands;
put a dumbbell behind your head, press your elbows to your head;
perform alternately with each hand;
repeat 10 times.

Exercise for hands with dumbbells.

Bench press:

lie on a bench, put your feet on the floor;
bend arms with weighting agents and lift them up;
on the exhale, straighten the arms, on the inhale, return to the place;
do 15 reps.

In the fight against sagging skin of the hands, it is necessary to perform a bench press.

Reverse press:

put your hands back and grab the edge of the seat;
keep the pelvis at the level of the seat, and legs bent;
inhale and bend your arms and lower your torso to a position parallel to the bench;
linger for a moment;
exhale and slowly come back;
repeat 10 times.

Reverse press helps to eliminate sagging skin on the hands.

Performing exercises for the hands so that the skin does not hang, do not forget about the obligatory stretching after training.

You need to put your feet shoulder-width apart and lean to the right and left, while stretching your arm to the side with force, behind your head. Each slope must be done slowly. carefully feeling the tension and relaxation of each muscle.

Stretching after a workout enhances the effect of training.

You need to perform exercises regularly, giving training at least 30 minutes daily, this is the only way to achieve the desired effect.

Contraindications to exercise

Arm exercises that allow you to tighten the muscles and ensure that the skin does not hang will undoubtedly benefit.

However, before you start training, you need to familiarize yourself with the contraindications that such activities have:

the presence of hypertension or arrhythmias;
transferred heart attack;
various diseases of the spinal column;
diabetes mellitus and thyroid disease.

Even if a person suffers from one of the diseases listed above, do not be upset.

Restore the beautiful tightened skin on the forearms, you just need to use alternative methods.

There are many alternative methods that will help keep the skin of the hands toned and supple.

The main mistakes in training

Performing exercises that allow you to do a lot so that the skin of the hands does not hang, it is important to observe all the subtleties of training so that the process brings only positive results.

Experienced coaches indicate the following list of mistakes made by beginners:

In order to replenish the lost adipose tissue or level its absence, you need to fill this space under the skin with muscle mass.

But to build muscle, you need to consistently load the triceps and biceps, and weight of dumbbells should be from 5 kilograms, or even more, if individual characteristics of a person allow.

The weight of dumbbells should be from 5 kg.

If you train with smaller weights, they may not bring the desired result.

In contrast to the above, it should be noted that too frequent training with large weights may not pump up, but only deplete and weaken the muscles of the hands.

Muscles that have not had time to recover will not grow qualitatively.

That is why it is important to practice not every day, but periodically, preferably every other day, ideally three times a week.

During training, and even after them, you should not adhere to strict diets. Nutrition should be clearly balanced in terms of the content of useful minerals and vitamins.

Otherwise exercise stress will not benefit the body, but will become a kind of stressful situation. In this case, the problem can only get worse, the skin will lose its elasticity even more.

Achieving that the so that the skin of the hands does not hang, it is necessary to perform strength exercises for competent pumping of muscles.

Do not neglect muscle stretching exercises, which is both a good preparation for the start of classes, and an excellent end to a workout. It allows you to warm up the muscles before exercise and stretch them after exercise.

It is important to pay close attention to the diet in order to prevent weight gain, which will again stretch the delicate skin of the hands and will negate all the efforts made to restore its appearance.

Maintaining a proper diet helps beautiful figure and healthy state of the body.

Important! Must be observed correct mode supply:

forget about eating fried and salty foods;
among meat products, preference should be given to chicken meat and dietary turkey;
if possible, you need to eat as many fruits and vegetables as possible;
a prerequisite is increased water intake.

Prevention of sagging skin

To prevent sagging of the skin of the hands, the following preventive measures help very well:

dietary adjustment, in which foods that retain water in the body are excluded from the diet;
it is mandatory to consume daily fresh fruits, herbs and vegetables containing vitamin A and E, which are extremely beneficial for the skin;
you can apply the above vitamins in liquid form to the skin of the hands, adding them to the creams used for massage.

It is important that the skin receives the full range of vitamins, both through food and creams.

Additional procedures

You can give muscle tone by performing specially selected exercises for the hands so that the skin does not hang, combining them with various methods of strengthening the skin structure:

the use of creams;

This procedure will be especially useful when sagging skin is caused by a lack of collagen and elastane in the skin.

It is nourishing creams that can significantly reduce the external manifestations of this problem, it is enough just to apply them on an ongoing basis.

hand wraps;

They can work real miracles, they are able not only to moisturize the skin of the hands, giving it the necessary nutrients in the form of vitamins, but also to give the skin of the hands elasticity and firmness.

Wrapping can be done at home.

Moreover, not only expensive salon procedures, but also home wrapping methods will help to tighten your arms.

regular peeling of the skin of the hands;

This procedure allows you to remove dead skin particles, so that the skin becomes soft and velvety. Improves the structure of the skin better side her appearance changes.

contrast shower aimed at the skin of the hands;

A contrast shower for hands promotes accelerated cell renewal.

He can work real miracles. The rapid change in temperature from icy to scorching hot allows you to significantly speed up blood circulation inside the skin, due to which there is a complete renewal of cells.

application of hand massage;

Massage helps to get rid of sagging skin.

This the procedure must be performed with the obligatory use of a fatty cream, or you can do a massage in the shower with a hard washcloth.

sometimes the skin sags due to dehydration;

In this case, you can get good results if you establish a drinking regimen during the day.

In the case where other methods fail, the only way out can be plastic surgery where skin tightening will be carried out by surgery.

Exercises for sagging skin on the hands, in detail in the video:

Do you want beautiful hands in two weeks? Watch video.

Hand massage against sagging skin. Watch in the video:

Hands are a problem area for many women. The skin on them can sag, lose elasticity. In addition, this is one of the areas where excess fat often accumulates. Ugly hands spoil the figure and lead to numerous complexes, especially since you can’t hide them under clothes in the summer. However, this can and should be dealt with. Uncomplicated and effective exercises for the hands of women, which can be performed at home, will help to cope with the problem of sagging and hands full.

Many ladies, exercising at home or in the gym, deliberately avoid arm exercises, because they are afraid that their figure will become unfeminine. In fact, in order to get impressive biceps, the ladies will have to try very hard - this is difficult from the point of view of the physiology of the female body. If you do hand exercises for women with light weights, you will not build muscle mass, but you will tighten and strengthen the arms, make them beautiful and elastic.

The optimal weight for training hands for women is 1-3 kg. More is simply not needed, and less burdening will not give results.

Another important point. If you have excess fat on your hands, then there is simply no point in pumping them, because the relief will not appear under the fat. You will also need a diet and exercise aimed at overall weight loss: running, swimming, exercise elliptical trainer and so on. Also note that you need to start training your arms with a light warm-up without weight.

Train in good physical health.
Hone correct technique exercises - at first it is more important than weight and number of repetitions.
Try to avoid sudden movements, as they can cause joint injuries and tendon sprains.
It is enough to train 3-4 times a week.
Control your breathing while exercising. Breathe deeply and slowly, do not hold your breath. Remember that the main muscle effort is always done on the exhale.
In order for the figure as a whole to look harmonious, do not forget about cardio training and working out other parts of the body.

The best arm lift exercises for women

We are offering to you best exercises for hands for women at home, which will help to cope with the problem of loss of elasticity and tone in this area. Start your workout with a warm-up - it will help the muscles warm up and prepare. Do the swings circular motions shoulders and arms, rotation forward and backward in turn, raising arms, imitation of the movement of scissors by them. You can also jump, walk in place at a fast pace, and so on. Now let's move on to the exercises.

Exercise 1. Breeding arms with dumbbells to the sides

You need to take a vertical position, standing, put your feet together. Relax your arms and stretch them along the body, turn your palms to your feet. In the hands should be small dumbbells. You can replace them at home plastic bottles filled with water or sand. As you exhale, spread your arms to the sides, raising them slightly above the shoulder line. A slight bend at the elbows is allowed. At the extreme point, linger for a few seconds, then slowly return to the starting position. Do three sets of 10-12 reps.

Exercise 2. Incline Dumbbell Raise

Starting position - standing. Put your feet together, slightly bend them at the knees. Keep your back straight, tilt your body slightly forward. Lower your arms holding the dumbbells to knee level. In this case, the palms should look at each other. As you exhale, you need to raise straight arms parallel to the floor up. On an inhale, lower them down. Repeat exercises for the muscles of the hands for women in three sets of 10-12 reps.

Exercise 3. Dumbbell Alternate Press

You need to stand straight, put your feet shoulder-width apart. Raise your arms with dumbbells to shoulder level. As you exhale, raise one dumbbell above your head, as you inhale, lower it down, and squeeze the other one up. Perform bench presses, alternately changing hands. Do 10-12 reps and three sets total.

Exercise 4. Push-ups from the floor

Push ups - classic exercises to strengthen the muscles of the hands for women, aimed at strengthening the arms, shoulders, chest. You need to take an emphasis lying down, spreading your arms shoulder-width apart at chest level. Point your palms forward, and spread your feet approximately the width of the pelvis. Inhaling, you need to lower yourself on your arms bent at a right angle, while exhaling, return to the starting position. Enough to wring out 10-12 times in three sets.

In women, the muscles of the hands are very weak by nature, and classic push-ups with a lack of training can be difficult for them. Therefore, at first, you can perform simpler versions of the exercise, for example, push-ups from your knees. Everything is exactly the same, only you need to rest on the floor not with socks, but with your knees.

Exercise 5. Reverse push-ups

For execution reverse push-ups you will need a chair or bench. Sit on bent legs, grab the edges of the seat with your hands. Keep your back straight. The angle between the shoulder and forearm should be 90 degrees. As you inhale, go down as low as you can, then as you exhale, rise.

There is an easier version of the exercise. For him, you need to put your hands close to each other and perform push-ups, putting forward straight legs.

Exercise 6. Bench Press

For this exercise, you need to lie on horizontal bench so that the head does not hang down. Put your feet on the floor. Arms with dumbbells bent at an angle of 90 degrees. If the exercise is done at home, then you can lie on the floor and bend your knees. As you exhale, squeeze the dumbbells up. Hold them above your head for a few seconds, turning your palms towards each other. Then, on an inhale, return to the starting position.

Exercise 7. Raising dumbbells for biceps

Dumbbells to take reverse grip, bend your arms at the knees and press them to the body. Perform smooth flexion and extension of the arms. Each time the dumbbells should be pulled up to the chest. Do three sets of 10-12 reps.

Exercise 8

You need to stand up straight, put your feet shoulder-width apart. Take a dumbbell in one hand and gently wind it behind your head, and lower it just as smoothly. Need to repeat exercise 10-12 times, then do the same for the other hand. Do three approaches.

Exercise 9. Triceps French Press

Stand up, straighten your body, put your feet shoulder-width apart. With both hands, grab one dumbbell and hold it behind your head so that your elbows are bent. As you exhale, straighten your arm, lifting the weight towards the ceiling. As you inhale, lower your arm with the dumbbell behind your head again. All you need to do three approaches by repeating the exercise for each hand 10-12 times.

Exercise 10

Put your feet together, tilt your body forward slightly, while keeping your back straight. Take dumbbells in your hands and bend them at a right angle, fix them at chest level. As you exhale, take your straight arms behind the body back so that the palms are turned towards each other. Inhaling, return to the starting position. Repeat Arm Toning Exercise for Women 10-12 times, doing three sets in total.

Such a simple set of hand exercises for women will help keep your hands in good shape, provided that you perform it regularly, it will help to significantly improve the appearance of your hands. But it is also worth taking care of other factors that are also responsible for their beauty.

If your hands are full, you must review nutrition. Try to exclude from it sweet, fatty, fried, starchy foods. Drink enough water, eat often, little by little and healthy food - in general, the same rules apply here as for proper nutrition generally.

Also, various procedures can be useful to improve the condition of the skin of the hands. Salons can offer us mesotherapy, liftings, massages and so on. At home, you can use a contrast shower, self-massage, apply various masks and creams. The procedure may help. wraps. Wrapping improves blood circulation, promotes the removal of excess fluid and tightens the skin. It is recommended to take a course of 10-15 procedures with an interval of one day. For the skin of the hands, you can use the same mixtures as for other parts of the body. For example, one of the most simple recipes involves a mixture of fat cream, corn oil and a few drops of citrus essential oil. Keep this mixture on problem areas for about 20 minutes. Massage can also be effective. problem areas with a combination of essential oils.

You can easily improve the condition of your hands at home, if you approach this issue responsibly. It is enough to regularly perform the proposed set of exercises and supplement it with other measures, and then you will soon see clear changes for the better.

Video exercises for slim arms for women

Everyone dreams of toned and beautiful hands. Exercises with dumbbells will help to achieve this goal.

You can have a slim figure without visiting the gym, doing it regularly and purposefully.

It is necessary to practice increasing loads gradually: ignoring this principle can lead to injury. Make a training plan and do not put it off - the sooner you start to implement it, the sooner you will notice the results!

A bit of anatomy

The target arm muscles that require stress are the biceps and triceps. These muscles are not heavily involved in Everyday life. Without receiving a load, they acquire a jelly-like consistency. This applies to both men. If they are worked out with the help of effective strength exercises, you can increase the volume of muscle mass, form a relief and get rid of both thick and too thin limbs. If you want to make the limbs smaller and thinner, you need to stick to.

Power training are at the forefront in terms of effectiveness for the arms and shoulder. It must be remembered that in these exercises The shoulder joint is subjected to a strong load, which can be easily injured. Therefore, you must strictly follow the recommendations on the execution technique and work out each movement before using even a small weight.

A set of workouts of 10 exercises

The presented complex will help to work out and strengthen as efficiently as possible. It is popular and chosen by a large number of people for its simplicity and affordability. It can be performed at home and outdoors. Execution on fresh air provides a double benefit!

1. Hand swing

This exercise is and shoulders. With it, you must definitely begin the implementation of the complex to strengthen the limbs.

We stand straight, do alternately energetic swings with our hands up.

We perform ten exercises with three approaches.

2. Different types of push-ups

They are in first place among. Work harmoniously muscle groups, making shoulders and arms beautiful and thin. Varieties of this movement with its own weight allow you to increase and decrease the load, as well as shift its focus to different areas of the muscles.

practiced most often to warm up target muscles before training. Taking a step away from the wall, we push out with our hands located at chest level the maximum number of times.

We hold the dumbbells with a direct grip, feet shoulder-width apart, tilt the body forward. The position of the body should be comfortable and stable.
Bend your elbows and pull the dumbbells up the side of your thigh.

We repeat as many times as possible.

4. Curl with dumbbells

Simple, but one of the . The biceps receive most of the load.

We perform standing, arms with dumbbells stretch in front of the chest.
We make a movement in the elbow, bending and unbending it.
Keep your hands parallel to the floor only the elbow works.

To begin with, we do as many repetitions as possible. This move helps a lot.

5. Standing Dumbbell Press

Perfectly works through the entire shoulder girdle.

We become even, squeeze the dumbbells up, while the body maintains a straight line, and arms should be parallel at the maximum point.

We perform the maximum possible number of repetitions.

6. Plank

The best exercise to perform at home, popular among beginners and professionals. Due to the retention of isometric and static posture perfectly burns calories and strengthens the press.

Works out muscles with an emphasis on the arms. Strengthens the forearm. Many people perform this exercise at home in order to prevent the accumulation of body fat.

We lie down on the floor and rest on our toes and palms.
The body, elongated in a line, forms a plank. We breathe freely and measuredly. Hold this position for a minute.

We repeat three times. This is excellent.

7. Bending the arms behind the head with one dumbbell

Works out the triceps. The muscles of this zone are usually those who do little exercise. This exercise and hands, gives the muscles strength.

Holding one dumbbell in both hands, raise it as high as possible.
We start by the head. Movement occurs at the elbow joint the rest of the parts and bodies are static.
Focusing on stretching thoracic region and inner surface of the forearm.

8. Incline dumbbell raises

We are working on the forearms and back. The load also goes to the extensor muscles and latissimus dorsi. Helps.

We hold the dumbbells with our palms inward.
We tilt the torso, bend the knees a little for stability. We keep the natural anatomical curve in the lower back!
We freely lower our hands with dumbbells.
With help shoulder joints we spread and bring our hands together. The body is motionless, only the shoulders work.

We repeat eight times.

Attention! You can't make sudden movements. This can lead to strain or injury!

9. Jump rope

This is a universal exercise for the main muscle groups. Jumping gives a good load on the inner side of the forearm: it is usually not easy to work it out!

We jump at a fast pace for ten minutes.

The exercise is very popular and is included in many gymnastic complexes with emphasis on hands. It is this intense cardio load that will help.

10. Hand rotation

With this exercise, you can finish the complex, removing the load from the hands and relaxing the muscles. Such a hitch will avoid the next day. Also used for stretching and developing flexibility.

We stand straight.
Slowly and smoothly rotate your hands clockwise.
We tilt the body and do small shaking with our hands.

How to train hands and fingers?

Many novice athletes, training their hands, underestimate the role of hand and finger strength. However, by working out the extensor muscles, you can achieve arm strength in general.

Basically, it is customary to focus on the shoulders and forearms. But if you pay attention to training the hand, then the strength of the forearm will increase.

Experienced trainers pay attention to the fact that the wrist helps to properly hold the weighting agent and increases the return on strength exercises on the shoulders and forearms. Classes are held in several areas.

The compressive force is developed with the help of expander and tennis ball. By squeezing and unclenching them, as well as twisting the expander in the form of a figure eight, you can achieve good results brush strengthening. You can train anywhere several times a day.

On a note! The holding force will help to improve the thick neck of the bar or bodybar. Pinching power of the fingers can be developed by holding the pancake away from the bar with your fingertips.

The number of exercises. For beginners, the number of exercises performed should be minimal. You need to focus on your feelings. Muscles cannot be overloaded, you need to add loads gradually.
Training mode. Only strengthened muscles can be trained in the mode - from twelve to fifteen exercises with three repetitions! This figure is an average - it can be increased or decreased depending on your physical training, age, weight and other individual characteristics.
Time mode. In order not to overload the muscles, you need to exercise every other day. Muscle must recover, so daily training cannot be practiced.
Proper Diet is your first assistant. The presence of protein foods, slow carbohydrates will help build slim figure and masculine silhouette.

Attention! Remember that all advice is advisory in nature. Performing exercises, focus on your individual feelings. If some exercise clearly does not suit you, exclude it.

In order to have toned and sculpted muscles, it is necessary to draw up a training plan and constantly follow it. You can use the arm-focused complex described above, as well as consult with a sports doctor or trainer, and develop individual training personally for yourself. It is important to remember that missed classes bring you back and force you to start all over again. Regular and targeted training will help you notice positive results pretty soon and reach your goal!

Denis Bykovskikh

Embossed hands are the dream of not only all men, but also many women. A large amount of body fat accumulates in the triceps zone, and the shoulders (namely, this is what is called top part arms up to the elbow) acquire a flabby appearance. But you should not give up in this case: special exercises for the hands help to correct the situation.

So that you have no doubts that not only men can boast of embossed hands, I invited Irina Venskaya to show hand exercises - personal trainer, fitness model, dancer and debutante of the Moscow bodybuilding and fitness championship, in which. Now Irina can perform more difficult exercises for hands, but she started with those that we will offer you.

Let's clarify our task. In addition to strengthening the muscles, we need to "dry" the triceps area - and then the relief will be visible. Hand exercises entry level suggest a long load with repeated repetition - 25-30 times. Accordingly, the weight of the dumbbells, bottles, or resistance level of the expander band should be such that you can complete this number of repetitions.

It is this regimen that helps not only strengthen muscles, but also burn body fat. Working with a weight that you can only lift 10-15 times per set is an explosive load that initial stage will be less effective. So pick up a low-resistance resistance band or half-kilogram free weights for training - if you are doing fitness at home, these can be water bottles or thick books - and do arm exercises in a 25-30 rep mode. When you realize that you can freely perform 35 repetitions and do not feel the effect, you can increase the weight.

Hand Exercises: Beginner

1. Extension of the arms in an inclination

Zone: triceps.

How to perform: stand up straight, place your feet shoulder-width apart, tighten your abs to eliminate the deflection in the lower back. Raise your arm with weights up, press your elbow to your ear, bend and perform a series of extensions. Repeat on the other hand, and then on both hands together.

3. Reverse push-ups

Zone: triceps.

How to perform: sit on the floor and take an emphasis from behind. To do this, take your hands back 15-20 cm from the pelvis, place your palms on the floor with your fingers forward, bend your knees and lift your pelvis off the floor. Bending and unbending your arms, perform reverse push-ups until your pelvis touches the floor, point your elbows straight back. You can adjust the load by changing the position of the pelvis: closer to the arms - harder, closer to the legs - lighter. By the number of repetitions for this exercise, an exception can be made: at the initial stage, 15-20 times will be enough. Then straighten your legs, stretch your whole body in one line, pull in your abs and stay in this position for 15-30 seconds in two sets.

4. Overhead French Press

Zone: triceps.

How to perform: lying on your back, raise your arm with weights up, turn your elbow out. Bend and unbend your arm, pressing the weight to the opposite shoulder.

6. Push-ups with narrow setting hands

Zone: triceps.

How to perform: stand up straight, place your feet shoulder-width apart, bend your knees slightly and move your pelvis back, straighten your back, fix the position of your elbows. With weights: bend your arms at the elbows and then, without unbending, lift up to the level of the face, then lower and unbend. With an expander: perform flexion and extension of the arms.