Girls do not chase record weights and do not try to significantly increase their body weight due to muscles. Unless, of course, they are preparing for special competitions. Often, ladies want to put their hands in order to wear open dresses and tighten their skin a little in problem areas. To do this, you can perform a small set of exercises for the hands on one of the training days.
Features of women's training
First you need to understand that the training process of men and women has fundamental differences:
- Muscle growth is much more difficult for girls , but fat accumulation is much faster. And there’s nothing to be done, so nature provides insurance for the beautiful half of the planet in case of pregnancy.
- Work with a lot of weight is also impossible, because girls have 10-15% less muscle fibers than men. Therefore, exercises for women with dumbbells for women carry a more firming and tonic effect, and do not work on muscle mass.
- If you analyze the features of training, then the lower body of the ladies is much more responsive to all kinds of exercises and gives hormonal returns. Physiologically, girls have more powerful hips, legs and buttocks. This will allow them to bear the baby and give birth to him successfully. Therefore, when compiling the program, the ratio of exercises to the bottom and top should be approximately 30 to 70% in favor of the arms and chest.
- Hand exercises for women are best started with a small weight to strengthen the muscle corset. As soon as the number of repetitions exceeds 12, you can safely progress.
We start by warming up
Never neglect a workout. Working with unheated muscle weight can lead to serious injuries and sprains. Before performing a set of exercises for the hands, take a few simple steps:
- Design the joints of the hands and elbows. To do this, rotate them in different directions for 3-4 minutes.
- Exercise scissors. A good method for warming the shoulder joints and chest muscles.
- Jumping rope. A small cardio load before exercise will never hurt.
After warming up, you can start the main training. The main thing is to choose the right weight and observe safety precautions.
Chin Dumbbell Cravings
Very effective hand exercise. It involves the triceps - the muscle that is responsible for extending the arm. This is exactly the inner part of the forearm that treacherously hangs down. To improve the appearance of this part of the body, you need only a little triceps. Having increased in volume, it will tighten excess skin well, and intensive training will start the processes of fat burning.
Equipment:
- Take the dumbbells with a direct grip (this is when the outer part of the palm is looking up) and lower your hands down.
- At the same time we pull both dumbbells to the chin and linger at the top point for a few seconds. At this point, you should feel the tension and numbness of the inside of the arm.
- Return to starting position.
This exercise is best performed at the beginning of the workout, in preparation for more serious exertion. If you are not new to sports, you can complicate the task and perform traction using a small bar.
French Triceps Press
We continue to work on triceps. There are three modifications to this hand exercise:
- in a standing position;
- sitting;
- lying on a regular bench;
- lying on the back of an inclined bench.
At home, it is most simple to implement the first option, although the other three are much more effective options for the exercise precisely due to an increase in the amplitude of arm movement. However, the French bench press can make your forearms more formal and fit.
Equipment:
- Exercise is performed with one dumbbell. Starting position: we hold the projectile with both hands strictly overhead. The body is as stressed as possible: the stomach is pulled in, the diaphragm is empty.
- Slowly lower your arms back and start the dumbbell behind your back, at the lower point we try to make a short pause. The shoulders remain motionless.
- We are also slowly returning to the starting position.
It is very important to perform the exercises precisely at a low frequency of intensity. Indeed, in women, the neural connection between nerve impulses and muscles is much weaker. It is very difficult for girls to feel the work of target muscles. That is why a high concentration on the right technique is needed.
Lifting Dumbbell Biceps
The next dumbbell arm exercise is for biceps. This muscle forms the outer part of our arm above the elbow. Despite the fact that this zone is not a problem, it also needs to be given due attention. After all, beautiful female hands should look equally sporty from all sides.
Equipment:
- Take two dumbbells with a reverse grip (this is when the fingertips are facing up when grasping the handle) and lower your arms along the body.
- Slowly bend both hands to the chest, while turning the hands inward. And according to tradition - do not forget about a pause at the peak load point.
- We also slowly return to the starting position, turning the brushes back.
This exercise can also be performed with a barbell, and you can also do it in Scott's simulator. But if you are not going to compete, do not significantly complicate the technique. For general muscle strengthening, it is enough to work out with dumbbells at home.
Push-ups for beautiful arms and chest
Push-ups are an excellent basic exercise for the arms and chest. It is no secret that the armpit area is the most problematic area. It is there that hateful folds are formed from thin layers of fat that spoil the whole appearance, especially being squeezed by the bra straps or in a very narrow dress with an open top. Push-ups will help you strengthen the pectoral muscles and the inside of the arm, which will bring this area in order. However, not all women can perform this exercise in a classic form, but for this case there are several simplified analogues:
- Push-ups from the wall. Suitable for beginners and people who are not at all familiar with physical activity. The main thing is to follow the technique: for this we straighten the back, squeeze the buttocks, and throw the head back. The distance between the hands should be as wide as possible.
- Push ups from a table or bench. A more advanced and complicated option. The technique is the same.
- Push-ups from the knees. Once you master this version of the exercise, you can safely proceed to the classic version of push-ups.
Pull-ups
Who said pull-ups are not for girls? This is an excellent hand exercise at home, of course, if you have a horizontal bar or horizontal bar. In general, all girls should do pull-ups, regardless of the goals of your training. This is a good exercise for endurance and strength. It also allows you to make beautiful the muscles of the back, arms and chest. There are several variations of this exercise to achieve various goals:
- The use of a wide grip - allows you to strengthen the muscles of the back and shoulder girdle.
- The use of a narrow grip - focuses the load on the chest and forearms.
- Using reverse grip - connects biceps and triceps.
However, not all girls can do at least 2-3 pull-ups on the horizontal bar. In this case, you have two options:
- Use the gravitron in the gym. The moving vertical unit will take on part of the load, and gradually you can move on to working with your own weight.
- Use the help of a partner who will hold your body and take on part of the load during the exercise. Ask a guy or trainer to help you.
Strap
Great exercise to complete your workout. Women love to do the bar, and for good reason. This type of training perfectly strengthens all stabilizer muscles, including on the arms. Plus, the bar triggers fat burning in the body, and after intense training it is very important. This exercise can be done in two ways:
- Focusing on the elbows and forearm.
- With emphasis on outstretched arms.
For the hands, the second option is most preferable, especially if you bend them a little in the elbow joint, otherwise the entire load will fall on the joints and tendons. But for the press, the first modification of the exercise is more effective.
Hitch and Stretch
Be sure to complete the set of exercises for the hands with a hitch and a stretch. Do not neglect these parts of the workout. After all, a good stretch will form a beautiful relief of your hands. It is also very important to gradually reduce the intensity of the training, otherwise the next day after the training, your hands will hurt and your muscles will be literally constrained.
Recommendations and Tips
As we can see, you can perform exercises for the hands and at home. Women do not have to go to the gym to look good and sporty. However, our appearance depends not only on training, it is important to fundamentally change your lifestyle:
- Start training about an hour after the last meal, preferably a carbohydrate meal. This will give you strength and energy, and the training process will go easily and naturally.
- Do not eat about 1.5 hours after class. Physical activity triggers catabolic processes in the body that burn fat, if food enters the body at that time, it will begin to burn it.
- Food should contain a large amount of protein. Building a beautiful and toned body without this is impossible. If you can’t eat much, drink protein.
- Do not neglect cardio loads. But turn them on just before the training process and in small quantities. Otherwise, the risk of overwork is high, and this leads to the destruction of muscle mass.
- Muscle pain is normal. This means that your muscles got a shock load and responded to the exercises. If the pain bothers you, drink an antispasmodic tablet or take a hot bath. Massage also helps.
- Take vitamins. Training is a kind of stress for the body, so it is important to use any methods to restore it.