How to pump up your hands at home: a set of exercises and recommendations

Each girl pursues her goals in training. Some need voluminous arms and shoulders, while others just want to look great in an open evening gown. In turn, each mother must have strong arms in order to raise and carry her baby again and again. In this article, we will look at how to pump up a girl’s hands at home.

Often, training the hands, the female half of humanity prefers small weights, but this does not lead to the desired goal. Therefore, if you want to achieve a worthwhile result, you need to reconsider the approach to your training. Say goodbye to the days when you only work out with light dumbbells for a small number of repetitions. Regardless of whether your goal is to achieve arm strength or burn some fat to show existing muscles, you need to train hard.

Consider the main strategies that will help to achieve beautiful and strong hands.

Increase intensity

Lifting small weights can lead to an increase in muscle size, the same as when working with heavy weights. However, this only works if you are ready to perform enough repetitions so that your hands work to failure in each approach. Lifting pink dumbbells will lead you to the goal, but it will take a lot of time. An increase in training weights will save it and get the result much faster.

To create muscle mass, 6 to 12 repetitions in exercises that require general muscles (push-ups, traction) and 8 to 20 repetitions in isolating exercises (flexion, back push-ups) should be performed. It is very important to perform both types of movements in order to develop all the muscles and prevent imbalances.

The weight you use should be heavy enough so that you can barely complete the last repetition, but also manageable so that the technique does not suffer. The load should be selected individually, based on your own feelings.

Increase the number of “days of hands”

Women tend to have less fat on their hands than on their hips. This is just an evolutionary trait and should not be considered as a minus. Fat stored in the lower body is a byproduct of two things:

• higher estrogen levels;
• stock of fat for the successful bearing of a child.

Lactation requires a lot of energy, so the female body is adapted to store more fat in order to be ready to perform this function.

Also, the total muscle mass of women is much less than that of men and to achieve its increase, you need to make a lot of effort, since it is quite difficult for a girl to pump up her hands at home.

Thus, knowing these features of the female body, it is worth making a training plan. Allocate at least two separate days per week for arm training. You can break them down in two ways:

• Pushing and pulling.

On the first day, you perform exercises such as bench press, shoulder press and triceps, while on the second day, these will be exercises such as pull-ups and pulls.

• Basic and isolating.

In this option, you train one day, performing heavy basic exercises, and the second day - isolating.

Adding just two workouts a week, pumping up your arm muscles both at home and in the gym is easy.

Adjust power

We examined the question of how to properly pump our arms, now let's move on to nutrition.

A balanced diet of sufficient calorie content will contribute to proper recovery after training, building and maintaining muscles. But what exactly is there and in what quantities depends on your goals.

For example, it is possible to build muscle and burn fat, if you increase the amount of training, while maintaining the number of calories consumed. It is impossible to figure out what works exactly in your case until you consistently apply the correct methods and see the results. Try to apply the approach for 8-12 weeks before making any adjustment decisions.

If you find that you are not moving in the right direction, you may need to make some changes to the diet. To build muscle mass, you need to observe a surplus of calories. Simply put, you must eat to see the results. If your goal is for the most part burning fat, you must achieve a calorie deficit.

Now that we’ve figured out the basic training strategies, we’ll move on to an analysis of the exercises.

Weightless Exercises

Many exercises for the upper body are performed with dumbbells and a barbell, however, there are many options to surprise muscles without weight. To bring your hands in tone extra weight is not required and membership in the gym is an optional option.

The following set of exercises will allow you to pump up the arm muscles at home without dumbbells. During training, biceps, triceps and muscles of the shoulder girdle will be worked out. All of them are important for everyday life, for example, strong hands will help to carry grocery bags or your own suitcase when traveling. Also, many exercises without equipment, such as trims and push-ups, also use the core muscles, which, as a bonus, will allow you to achieve a flat stomach.

In addition, if any of these exercises is new to you - it's great. When you concentrate only on using your body for resistance, it’s easier to learn the right technique and prevent possible injuries that occur when doing exercises with weights. In addition, you can do them anywhere anytime.

1. Lowering and raising in the bar

This is an excellent exercise for working out not only the hands, but also the deltas, the press.

• Stand on the bar with your arms extended. The stomach is pulled in, the body is parallel to the floor.
• Bend one arm at the elbow and position the forearm perpendicular to the floor. Repeat the same movement with the other hand.
• Return to starting position. Repeat the required number of times, alternating hands.

2. Exercise "Caterpillar"

Despite this frivolous name, this exercise will make you sweat. The work includes deltas, press and back.

• Spread your hips wide. Lean forward and place your palms on the mat. You can bend your knees slightly if you do not have enough stretch to get to the floor.
• Then, using your hands, start moving forward to reach the plank position with your arms extended. At the end point, the shoulders should be directly above the wrists. To complicate the exercise, add push-ups at the end.
• Return to starting position.

3. Push ups

A classic exercise that should be performed not only for men but also for women. During execution, triceps, deltas, pectoral muscles and abs are being worked out.

• Take the plank position on straight arms. The shoulders should be located a little further than the wrists. If you are a beginner, you can lower your knees to the floor.
• Bend your elbows and lower your body onto the mat.
• Pushing your palms off the floor, return to the starting position.

4. Back push-ups

This hard exercise will make the triceps, back and abs work well.

• Sit on the floor, stretch your legs in front of you, lean your back against the support (box, bed or chair). Place your palms on a support by turning your fingers toward the body.
• Straighten your arms to raise your legs and tear the body off the floor, then bend your elbows to lower to its original position (not allowing your hips to touch the floor).
• Do not tear your heels off the floor and make sure you keep your elbows directly behind your body during the exercise.

5. Bar with a show of hands

The deltoid muscles and abs are actively working in this variation of the bar.

• Take the position of the bar with outstretched arms, position the legs at the width of the hips.
• Then put your left hand on your right shoulder, holding the body with the muscles of the core and not allowing the hips to deviate.
• Continue the exercise, alternating sides.

6. The bar in motion

This version of the bar will help strengthen the shoulders and abs, as well as pump up your hands at home without dumbbells.

• Take the position of the bar with outstretched arms.
• With your right foot and right hand, take a “step” to the right immediately after the left foot and left hand. Take several of these “steps” in one direction, then go in the opposite direction.
• Repeat the required number of times.

7. Diamond push ups

This option perfectly develops triceps and, to a lesser extent, the muscles of the chest and delta.

• Take the “push-up stop” position, but place your hands so close to each other that the index fingers and thumbs touch each other and form a diamond-like shape.
• Bend your arms as you inhale to lower them to the floor, while keeping your elbows closer to the body.
• As you exhale, squeeze the body up, straightening your arms.

8. Push-ups from the support

This type of push-ups will help to maximize the pectoral muscles and increase the amplitude of movement. During the exercise, almost the entire body is involved.

• Stand on the bar with your hands on a low support (this can be a box, bench, step or sofa).
• Keeping your elbows close to the body, while inhaling, bend your arms and lower yourself to the top of the support.
• Remember to keep your back straight. On the exhale, push your palms away from the support and straighten your arms.

9. Jumping in the bar

This exercise involves almost all the muscles of the body and will help to draw the relief.

• Stand on the bar with straight arms.
• Holding the body with the muscles of the core, begin to jump to the sides.
• If your wrists are bothering you while doing the exercise, try doing exercises with emphasis on your forearms.

10. "Burpee" with push-ups from the floor

This exercise, which came from the CrossFit discipline, involves the whole body, and additional push-ups will allow you to better work out the muscles of the hands.

• Spread your hips wide. Lean forward and place your palms on the mat. Take the position of the bar with outstretched arms.
• Bend your elbows and do one push-up from the floor, then go back to the bar.
• From the bar, jump to your hands. From this position, pushing your heels off the floor, jump, raising your hands up.

Weight Training

To achieve more serious and faster results, you should buy a gym membership, where there is a wide selection of additional weights, since it is quite difficult to quickly pump up your hands at home. A good load will allow you to gain muscle mass and achieve the desired relief.

However, do not despair if there is no way to purchase a club card. You can always allocate a small amount of funds for personal gym equipment. Consider how to pump up your hands with dumbbells at home.

1. Bending the arms with dumbbells in front of you

A classic exercise that will pump up both the hands and biceps. It can be performed while sitting on a bench with or without back support, as well as standing. When performing the exercise, you can use your hands one at a time, which will be useful in the presence of muscle asymmetry.

• Place your feet shoulder width apart, arms with dumbbells on the sides. The elbows should be near the body, and the palms of the hands are facing the hips.
• Keeping your arms from shoulder to elbow still, lift the dumbbells to your shoulders.
• As you inhale, slowly lower them back.

2. Dumbbell bench press from behind

The exercise is aimed at working out triceps. It can be performed both sitting on a bench and standing.

• Take a dumbbell with both hands and place it behind your head, elbows are bent and directed upward, the part of the arm from the shoulder to the elbow should be near the head. The bend angle of the elbow should not be more than 90 degrees.
• Extend your arm to the elbow above your head. Make sure that only the forearms are turned on, and the arm from the shoulder to the elbow remains motionless.
• Holding for a second at the peak point, return to the starting position.

3. Machs with dumbbells to the side

Great exercise for working out the shoulders. It can be performed while sitting if you are using a lot of weight or have problems with your back.

1. Take a pair of dumbbells and stand straight, palms facing the body.
2. Keeping your body in a fixed position (without swinging), lift the dumbbells to the side with a slight bend in the elbow, and bend your arms slightly forward, as if pouring water from a glass. Continue to lift weights until your arms are parallel to the floor. Exhale when you perform this movement and stop for a second at the top.
3. As you inhale, slowly lower the dumbbells and return to the starting position.

4. Bench Arnold

This is a basic exercise that aims to work out all three bundles of deltoid muscles. Pumping up your hands with dumbbells both at home and in the gym with the help of this exercise is not difficult.

1. Sit on a bench with a back and hold two dumbbells in front of you at the level of the upper chest, with the palms facing the body and the elbows bent.
2. Then lift the dumbbells, turning your palms away from you. Keep lifting the dumbbells until your arms are extended over your head in a straight position. Exhale when doing this part of the movement.
3. After a pause at the top, begin to lower the dumbbells to their original position by turning their palms back to themselves. Breathe in this part of the movement.

5. Lifting the dumbbell in front of you

This exercise is designed to work out the front deltoid muscles. You can use dumbbells, barbells, or pancakes to complete this exercise.

1. Stand straight, feet shoulder width apart. Take a dumbbell, hands should be slightly bent at the elbows.
2. As you exhale, slowly lift the dumbbell in front of you until it rises slightly above shoulder level. Hold at the peak point for a second. Make sure the torso remains motionless throughout the movement.
3. As you inhale, slowly lower the dumbbell to its original position.

Summary

So, in this article we examined the question of how to pump up the hands of a girl. Great results begin with the realization that appearance is not the ultimate goal. Enjoying the process and changes in the body will encourage you to work hard.

Achieving tonus is the result of adding muscle mass and burning fat. You should not chase fast achievements, as pumping up your hands in a week will not work. Only a combination of competent training, proper nutrition and dedication will achieve the desired result.