Caring for one’s own health leads a person along a path beaten by millions of tracks: they were left by those who dream of eternal youth and unfading beauty. For a modern city dweller or city dweller who sits in front of the monitor at the office desk for days and only moves while sitting at the wheel of a car, the issue of maintaining physical fitness is not an idle one.
Feature of female hands: what “catches” men
The body of a successful lady is a complex of well-trained muscles, where there are no secondary muscles - all are important. But if the stomach and hips are always in the center of her attention, then strengthening the muscles of the hands of women is sometimes considered unimportant: they are often unfairly relegated to the background in the training system. Meanwhile, it is precisely the beautifully “molded” hands that first attract the attention of men, not to mention the fact that strong muscles make life easier for the weaker sex. That is why the question of how to pump up the muscles of the hands is quite important for both young and mature women.
Vain fears of gentle creatures
Women are confused by the rather common misconception that only men should train their hands: muscle tubercles adorn them, but the weaker sex does not need them at all. Fearing excessive growth of biceps, shoulder span and general masculinization of the torso, they are not at all worried about the problem of how to build muscle in the arms. For 1 day of training, they perform a variety of exercises, but do not pay attention to the training of arm muscles .
The gentle creatures of nature should not worry about this, since nature itself protects them from excessive muscle growth: the hormone testosterone, which is responsible for masculinity and muscle growth, is present in women in an insignificant amount.
From what muscles are the hands “stuck”
Everyone can make hands beautiful, even by nature not a very richly gifted woman. One has only to set the task of how to pump up the muscles of the hands in 1 day, week, month, and develop a strategy and tactics of training. At the same time, “pumping up” for girls does not at all mean building up their visible bumpy muscles, but only strengthening their hands, giving them a seductive relief and grace of lines. Tender and weak women will use the same exercises that guys do, wanting to build up powerful muscle mass, for their goals, practically answering the question "how can you build muscle in your arms and at the same time remain feminine?"
Muscular anatomy of the hands is easy for exercise enthusiasts. It is enough to know where the biceps, triceps, deltoid are located and what they are in order to understand the general principles of proper training. Each muscle requires a special type of load, which will maximize muscle fibers, and the result will not keep you waiting: the muscle will grow stronger, increase in volume, and will become embossed and elastic. Such hands are not ashamed to bare an evening outfit, proudly showing the grace of the lines.
How many exercises for the arms to do in a day
Effective exercises for the main muscles - flexors and extensors of the shoulder - show how to build muscle in the arms. For 1 day, you should not zealously carry out the entire training program and do a set of exercises for all muscle groups of the hand. Experts recommend not to drive horses, but to make a schedule by the days of the week and strictly follow it.
Such a schedule requires working out one muscle in one day, for example, biceps, and doing triceps the next time. The same goes for the deltoid muscle and forearm. It usually takes just a few minutes to complete such exercises in one workout. It should be borne in mind that strengthening the muscles of the hands for women is associated not only with isolated movements: the hands also train indirectly when the massive muscles of the chest, back, and legs are worked out. After all, picking up one or another weights - a barbell, dumbbells - or using an elastic tape, the woman is already loading the small muscles of her hand.
The place of isolated exercises in the training system
Giving recommendations on how to build muscle in a woman’s arms, fitness specialists mention isolated exercises, implying that they will be included in general exercises for large muscles of the body: back, chest, legs. The emphasis is only on the fact that you should not neglect isolated exercises. Then the result will be stunning, and the body will acquire harmonious forms.
Those who decided to seriously take care of their hands and finally give them shape, get rid of already indecent sagging, ask: "How to pump up the muscles of the hands in 1 day, so that the complex includes all the necessary exercises for all groups of flexors and extensors?" You can take an isolated arm training once or twice a week or scatter individual exercises, as recommended above, on all days of the schedule.
Types of Exercises for Arm Muscles
Often women who are just starting their way to excellence ask the question: "How to pump up the muscles of the hands with dumbbells, or are weights necessary for such a training?" The answer of experts is unequivocal: weights are necessary for the study of hands. They can be dumbbells of different weights, up to 1 or more kg, bracelets, barbell or rubber bandage or tape. It is important to make the muscle - biceps, triceps, deltoid - to resist contraction, which creates the necessary load. It is impossible to achieve a visible result without dumbbells. We are reminded that this is not about muscle tubercles, which a woman cannot, in principle, appear due to an insignificant amount of the male hormone testosterone in her body, but only about effective muscle load.
As simple as effective is a universal
exercise with its own weight: experienced athletes know how to pump up arm muscles with push-ups. By bending and unbending their arms in push-ups from any surface, whether it be the floor, wall or table, they overcome the resistance of their own weight and perfectly load the biceps and triceps.
Exercises for biceps - biceps flexor muscles of the shoulder, or How to pump sagging arm muscles
Dumbbell exercises:
- standing, knees slightly relaxed, pick up dumbbells, keep elbows at the waist;
- Slowly bend your arms at the elbows on the exhale 8-16 times;
- repeat the same movement, but at a faster pace 8-16 times;
- make the same movement with or without light weight at a very fast pace.
Do the same exercise with elastic tape:
- step on the tape in the middle with one foot, the other in the support from behind, wrap the ends of the tape on the hands, press your elbows to the sides;
- slowly bend your elbows, pulling the tape, repeating 8-16 times;
- do the same thing faster.
Important notice! For effective study of both fast and slow muscle fibers, it is necessary to change the pace of the movement from slow to fast. For the slow mode, you can take more weight weights, for fast - less.
Which muscle in the arms is the main
In order to harmoniously develop a beautiful shape of the hands, it is important to remember about muscle antagonists. Such an antagonist of biceps is triceps - the extensor of the shoulder. It is this part of the muscle corset of the hands of inexperienced and just beginning systematic studies that sometimes remains unattended. In ordinary life, the triceps muscle of the shoulder is little involved and is in an extended sluggish state, which gradually leads to visible sagging and sagging of the arm in this part.
Precisely because beginners forget about triceps or do not know about its function, it is called the main muscle of the arm. Meanwhile, a few simple exercises included in the weekly training schedule will show how to pump the triceps muscle of the hand and remove such an unaesthetic saggy.
Best Triceps Exercises
With dumbbells:
- In a standing position, bend your knees slightly and take your pelvis back, taking the position of a semi-squat, so that the torso is almost parallel to the floor. Elbows are fixed at the waist, arms at the elbows are bent. Extend your elbows, straighten, pulling them back, overcoming the resistance of the weight of the dumbbells. Repeat 8 times slowly with the highest possible weight.
- Do the same at an accelerated pace 8 times.
- Remove dumbbells and make movements as quickly as possible.
- Standing or sitting, take a burden in one hand and stretch it up above your head. Keep the elbow fixed in one position vertically and close to the head. Slowly bend and extend the arm at the elbow, overcoming the weight.
With tape:
- Press the tape in the middle to the floor with one foot, the other in the support from behind in the squat position. Lean on the thigh of the protruding leg with one hand, take the ends of the double tape with the other, press the elbow at the waist level, the arm at the elbow is bent. Slowly straighten the hand, pulling it back and overcoming the resistance of the tape.
- Repeat the same faster.
- Perform movements with both hands at the same time, pressing the tape to the floor with your feet, taking the half squat position and taking the ends of the tape in each hand. The arms are bent at the elbows and fixed at the waist level.
Talking about how to pump up the muscles of the hands to form the correct muscle balance of the whole body, the deltoid muscles cannot be ignored. Special exercises are necessary to balance the figure. The best are exercises with dumbbells or rubber band:
- Alternately raise your outstretched arms in front of you and spread them apart, overcoming the weight of the dumbbells or the resistance of the tape. Repeat 8-16 times, changing the pace of movement from slow to fast.