Many ladies in the process of losing weight make the main emphasis on the hips, stomach and legs, forgetting about the hands. In this part of the body, the skin often saggers and looks flabby. In addition, slim girls also complain about the appearance of the hands, or rather, on their thinness. That is why information on how to pump the muscles of the hands at home is important and relevant. It is recommended that several exercises be introduced into the complex and after a short period of time it will be possible to see the first results.
How to pump up the muscles of the hands?
Do not worry that when performing certain exercises, your arms will look like bodybuilders. First, in women, the other hormonal background and the main anabolic hormone testosterone is not so much. Secondly, in order to achieve serious relief, it is necessary to train constantly for a long time.
Tips on how to quickly pump up your arm muscles:
- It is recommended that you do exercises on your hands separately from others. It is best to allocate a single day for the pumping of this part of the body.
- Warm-up is an important part of training, otherwise, various injuries of joints can occur.
- Between the approaches is to do stretching . To stretch the biceps, you can, for example, hang on the bar. To stretch the triceps, raise the arm, bend it at the elbow and stretch it down, helping the other hand.
- There are different ways to pump up the muscles of the hands, but it is important that the load on the bicep and triceps alternate. It starts with the triceps bleeding.
- It is not recommended to sharply increase the working weight, because the desired result can not be obtained, but the injury is likely. The ideal addition is 200 grams per session.
To find out the results, you need to use a centimeter tape, if in a month there are no results, then it is necessary to change the training system and diet. If the hands began to add strength, then everything is done right. Soon you can see the increase in muscle mass.
How can a girl pump up her arm muscles?
There are many different options and the greatest workload, of course, can be obtained by working in the hall with the coach, but also doing at home can achieve wonderful results. Let's consider the basic exercises for independent training.
- Push-ups . The desired load can be obtained by performing not only the classical version, but also pressing off from the knees. It is important that the body from the knees be stretched in one line. Watch is necessary in front of you. Put your arms wider than your shoulders and, bending them at the elbow joint, lower your chest to the floor. It is important that the elbows form a right angle. To increase the load, it is necessary to press off from the floor or from the platform.
- Exercises with dumbbells . It starts with 1 kg. Put your feet on the width of your shoulders, keep your back flat, bend your knees slightly and stretch your arms along the body. While holding hands near the body, lift them to the shoulders and lower them until they are fully straightened. Body strain, it should not stagger. In the same position, you can put your arms apart. To increase the load, you can bend forward so that the back is parallel to the floor.
- Exercises for triceps . It is called the French press. Take a dumbbell in your hand, put it behind your head, then lift it up and slowly lower it. Then repeat this with the other hand.
- Exercise with a gymnastic stick . Lie down on the floor so that the waist is tightly pressed to the floor. Take the stick with a wide grip, lower it to your chest, and then straighten it again. A right angle should be formed in the elbows.
Each exercise should be done 20-25 times, in 3 sets. After a week of training, you can see the first results.