What could be better for a woman than a fit athletic figure? Unless the admiring glances of rivals. But a slender figure is not given to everyone from birth, such people are just lucky, and their units. Most have to work on themselves. And this process should be systemic in nature and have, if you like, a scientific approach. Today we will talk about which exercises for the forearms for women will be the most effective and affordable, so as not to resort to a lot of money to buy a subscription to a fitness club.
General tips
Beautiful, without traces of sagging skin on your hands will make you not only confident and attractive in the eyes of others, but sometimes it will help to hide the true age. All you need is self-love, which means a desire to look good, perseverance and patience, because, as you know, it is unrealistic to get in shape in one hour of training, as well as a minimum of sports equipment. Exercises for the forearms with dumbbells are considered basic to give the muscles of the arms tone.
Your training should be included in the system, a lot of time for this is not necessary. Usually three lessons per week for 30-45 minutes is enough. Thus, for yourself, you need to carve out no more than three hours (with all the preparations) per week. Agree, all this can be afford.
A bit of anatomy
To begin with, we will make an excursion into the basic knowledge of biology. The hand is the upper and one of the main limbs of the human body, endowed with the function of capture. The bony skeleton of the arm (without details) includes the shoulder joint, forearm, and hand. But the muscular system resembles a layer cake and consists of the front muscle group, which, to put it simply, is responsible for flexion of the arm, and the back, which regulates extension in the elbow joint.
Muscle location
In the anterior muscle group is the biceps of the shoulder, or, if you take the Latin transcription, the biceps, it is large, therefore it stands out from under the skin. Thanks to this muscle, we are able to bend the arm at the elbow.
Using an exercise to strengthen your forearms, your muscle can become more prominent and emphasize the beauty of your arms. In the posterior group is the
triceps, triceps. It consists of three ligaments, or heads (long, lateral, medial). The triceps muscle allows us to extend our arm, as well as to take it back and lead back to the body. That is why forearm exercises are so important.
Some contraindications
The knowledge of anatomy was a little refreshed, now let's touch on the topic of sports equipment - dumbbells. Immediately need to stipulate: when doing exercises for the forearms at home using dumbbells, remember the limitations.
Power load is contraindicated for hypertensive patients with heart disease, pregnant women, there are prohibitions for certain diseases of the musculoskeletal system. Therefore, for your own peace of mind, we advise you to consult a doctor if you need it before introducing a power load into your exercises.
Inventory selection and result
For those for whom there are no contraindications, to perform exercises on the forearm, we advise you to acquire dumbbells first of small weight. Their mass will depend on the goal that you set for yourself. For example, option number one: you want to lose weight and improve muscle tone, then the weight of a sports apparatus is no more than one kilogram.
In this case, each exercise will have to be repeated from ten to fifteen times and complete at least three to four approaches. Do not allow yourself much rest between the approaches.
Option two: you want to not only tighten your muscles, but set yourself the task of increasing their mass, then choose dumbbells up to three kilograms. In this case, the repetitions of exercises will be from eight to ten, and the number of approaches can be left the same. Remember that the load on your body needs to be increased carefully and gradually, there is no need to overdo it. And when choosing a projectile, the main thing that you need to pay attention to is whether it is convenient for you to hold it in your hands, do you feel any discomfort.
Proper nutrition
Before starting your workouts, consider a diet. An insufficient amount of carbohydrates, protein or vitamins in it will reduce your efforts to zero, exercises on the forearm become ineffective.
Protein is the main building block for muscle cells. There is a lot of it in poultry, cottage cheese, fish. Carbohydrates are a source of energy. Our body receives them from cereals, vegetables and fruits. Do not let your body go hungry or thirsty. More than two liters per day of pure water is the norm.
But try to avoid fatty foods. The proportion of fat in a daily meal should not exceed fifteen percent. Meals during the day should be more than four. Two hours before class, it is better to refrain from eating, you can have a bite after training in an hour. You can satisfy your hunger with dairy products.
Biceps and Forearm Exercises: List
To get started, give an example without dumbbells.
For the first exercise for biceps and triceps, you need a chair. We sit with our backs to the chair, the back is straight, the legs are together, slightly bent at the knees, hands are wound behind the body and rest with palms on the chair seat. We go down to the floor and rise on our hands to the seat of the chair. You can repeat the exercise up to 20 times.
The following exercise is aimed at strengthening triceps. Starting position - you need to lie down on your right side (take the pose of a mermaid), legs together, bent at the knees, the back is straight, the left hand is wound behind the head, the right one remains support. Lower the body while bending the supporting arm at the elbow. Like the first exercise, it is repeated up to 20 times. The supporting arm is changing.
The third exercise will help get rid of sagging skin on the hands. It resembles push-ups. The difference is that this should be done with the knees bent, the arms are shoulder-width apart and bent at the elbows along the body. 10 repetitions - and 20 seconds you can relax. In total, 10 approaches are performed.
Weight Training Forearm Exercises
The first is to strengthen the triceps. Take dumbbells in your hands, stand straight, put your feet shoulder-width apart, arms down. Raise your hands forward, spread them apart at right angles, lower them along the body.
The second one. Take the dumbbells, stand straight, bring the right leg back behind the left and take a cross step, slightly bending the legs at the knees. Bend your arms at your elbows at that moment and lift them to your shoulders. Take the starting position, change the foot at the cross step, repeat the exercise. Watch your breath. Lower by inhale, rise as you exhale. The exercise is repeated up to 20 times.
The third. From the starting position, stand straight, lower the left arm to the waist, put the left foot one step forward, make a deep lunge, at this moment lower the right hand with dumbbells along the body, bend the right leg at the knee. Lift the body and arm up to the starting position. Repeat at least 10 times with each leg.
Conclusion
Here are some simple tips and tricks, as well as a list of possible exercises that will help not only to feel more confident, but also to have beautiful, fit hands. A little patience - and after a couple of months from loose skin and decreased muscle tone there will be no trace.
At the same time, do not forget about safety measures and some contraindications. Here the main principle of all work on oneself is “do no harm”. Therefore, do the training with pleasure, and if you experience discomfort, change the technique or take a break.