How long does it take to pump up a girl’s arms? How to pump up a girl's arms? Proper training and exercises.

What will we download?

When pumping up the arm muscles of girls at home, the main focus is on the upper part (shoulder) and lower part (forearm).

The main function of these muscles is to flex and extend the upper arms. First of all, you need to pump up:

• biceps is biceps, that is, it has two tendon heads for attachment to the bone, the shoulder muscle is located on the front side from the shoulder to the elbow. Bends the arm, allows you to turn it palm up, and also participates in the rotation of the forearm and stabilizes the shoulder joint, preventing its dislocation;
• triceps - the triceps muscle, located behind, mirror the biceps. Extends the arm at the elbow;
• forearm muscles - help to bend the elbow, rotate the forearm and wrist.

How and how much to train

To pump up a girl’s arms at home, each session should begin with a short 5-10 minute warm-up to warm up the muscles and fill them with blood as much as possible.
This will prevent possible injuries and make the exercises more effective. For example, having started walking in place, raise your arms up as you inhale, lowering them as you exit. Then make some circular movements with your shoulders and arms. It's also good to stretch your neck, shoulders and legs. Read more about warming up here.

Then you can move on to working with weights. For this you can use:

• light weight dumbbells, 0.5 - 2 kg;
• plastic bottles filled with water;
• elastic expander.

Exercises are performed 10 - 15 times, 3 approaches, with short breaks, no more than 1 minute. The load increases gradually. To enhance the effect when working with weights, you can linger for 3 seconds in the position of maximum contraction of the muscle being worked.

Muscle tissue takes time to recover and grow, so it is best to work on the arm muscles three times a week, and on the intermediate days, focus on other muscle groups in order to harmoniously develop the whole body.

Beginners can move on to pumping up their forearms after building up their base. By the way, when working on large muscle groups, for example, with biceps hammer curls, small muscles also grow.

To decide on a combination of exercises, you need to understand what goal you are pursuing:

1. To build muscle mass and increase their volume, you should use heavier dumbbells and do fewer repetitions. Additionally, you can divide the work of different muscles into different training days.
2. To draw out the arm muscles, you should rest less between approaches. You should also perform the exercises in sets. In this case, the work occurs on opposite muscle bundles (biceps-triceps) without interruption, and after a set of two exercises, rest.

In any case, it is better to load the muscles sequentially and control their contractions. Exercises must be performed slowly, carefully and with tension. It's also good to change exercises every workout.

Where to begin?

As in any business, starting with setting goals and objectives. When choosing exercises for beautiful hands, each girl will proceed from her own situation: some will need to get rid of excess, others will need to gain volume.

But beautiful relief is desired by everyone, and the set of muscles is universal: regardless of the appearance of the arms, everyone has them functioning thanks to the biceps-triceps, deltas and forearms.

Both skinny and fat people will have to train all this. The only difference is the number of approaches and repetitions.

The training stages are also the same:

• Warm-up: necessary to warm up the muscles, which minimizes the risk of injury, and switch the heart to exercise mode.
• Main part: This accounts for the majority of the complex.
• Cool down aimed at gradually reducing the load.

The total duration of the workout is about forty-five minutes. Three lessons a week are enough. A larger number of them will not leave the body time to recover.

It is necessary to monitor the pulse: if it exceeds 130 beats per minute, the intensity should be reduced.

Specially equipped places are ideal for training. But it is also possible to study at home if the gym is unavailable for some reason.

In any case, the most effective exercises for the arms involve the use of weights, and this is shown for girls, as well as for young people. The whole question is choosing the right weight.

There are two opinions on this matter:

1. You need to take smaller dumbbells and repeat the movements with them more often. Ideal at home and if you need to burn excess fat tissue. It is important not to overdo the load so that you have enough strength for the recommended number of repetitions. Having gotten used to the load, increase not the weight of the dumbbells, but the number of repetitions.
2. You need to work with heavy weights: the result will be visible when the weight of the dumbbells reaches seven to eight kg. Maybe. But it’s better not to practice without a coach. Most likely, he will first give out five-kilogram dumbbells. Fatigue after the third approach signals that the weight of the equipment has been correctly selected.

Well-being is the main criterion when determining the number of approaches and repetitions.

Based on your feelings, it is advisable to schedule a training program for the week. Critical days are a reason to make amendments!

Exercises

After warming up, you can move on to the main exercises.

Arm exercises with dumbbells

1. Raising straight arms forward.

Starting position: feet shoulder-width apart, back straight, chest forward, shoulder blades pulled together, elbows slightly bent.

Alternately, as you inhale, raise your straight arms forward to the chest line, and while exhaling, lower them to the starting position. During the exercise, do not raise your shoulders and do not lean your hand forward. Raising dumbbells in front of you gives relief to the front deltoids, that is, this will pump up your upper arms.

The following two exercises are the most effective for training your arms at home. If performed regularly at home, the first results will appear no later than 2 weeks.

Lowering your straight arms with dumbbells down, press your elbows to your body and alternately bend your arms at the elbows, lifting your hand from the dumbbells to your shoulder.
If we are working with a tape expander, then we perform the exercise of bringing the hand to the shoulder by standing in the middle of the tape and holding its edges in the hands. In the lower position, do not fully extend the elbow.
The exercise is often called a “hammer” or “hammer curl” and is performed with a neutral grip (when the back of the hand is turned outward in the starting position) or an underhand grip (when the palm faces the ceiling when lifting). Often, starting with a neutral grip, at the top point, at shoulder level, supination is performed (slightly turning the hand toward you).

The dumbbell biceps curl has many variations. Can be performed:

• with both hands at the same time;
• alternately, i.e. first only the right one, then only the left one;
• alternately: once with the right, once with the left.

From a standing, sitting, lying position.

When performing the exercise, it is important not to lean towards the working arm and firmly fix your wrists, do not throw the dumbbells. To pump up your arm muscles and avoid injury, you need to make smooth movements.

This is a triceps exercise. But depending on the execution options, it allows you to train other muscles.

• Raise both arms with dumbbells up, elbows slightly bent and looking forward. Bend your elbows, lowering your forearms back until they touch your biceps. As you exhale, we return to the original vertical position.

You can hold your hands parallel, squeezing one dumbbell in each, or you can connect your hands, working with one dumbbell as in the picture. Also, to change the load vector, perform the exercise “French dumbbell press” - performed lying down. Details of the implementation can be found in the article.

You can use the barbell with a palms-forward grip, the distance between the hands is about 10 cm.

If a rubber or spring expander is selected, then the upper row is performed, for example, from the “scissors” position, when one leg is pulled back and holds the end of the expander, the other end of the elastic band is clamped in the working hand. The trajectory of the forearm movement is the same as when working with a dumbbell.

• With your arms raised up, if in the initial position they are parallel, you can bend your elbows, tilting your forearms with a small amplitude to the right and left.
• Another triceps exercise allows you to work your upper biceps at the same time. We bend our knees, tilt our body a little forward, and move our straight arms down and back, so that our elbows look at the ceiling. We bend the elbows towards the shoulder, and then return the forearm to its original position. In this exercise, only the forearm works, the upper part of the arm from the shoulder to the elbow is motionless in a backward position.

Precautions for those who are interested in how to pump up a girl’s arms with dumbbells

The weaker sex often sins by going to extremes. Therefore, any fitness activity, especially at home, can end in a hospital bed. To prevent this from happening, the most important thing is to gradually increase the load, and in the case of dumbbells, do not fully extend your arm so as not to get hurt. The given set of exercises is far from a complete answer to the question of how to pump up a girl’s arms. It is best to select a program individually with a good trainer.

None of the men will refuse beautiful hands with prominent muscles, because hands are the visible part of the body, which can most often be demonstrated to others. It’s good when the muscles are given by nature, in all other cases the question becomes relevant: how to pump up your arms at home quickly and effectively?

Professionals have given enough recommendations on how to pump up your arms at home. All that remains is to listen to the advice and start training. Experts say that if you train correctly, then in a month or two you can get beautiful, sculpted arms while simultaneously working out your pectoral muscles.

Exercises with which you can quickly pump up sculpted arm muscles at home:

• Flexion and extension. Perhaps the simplest exercises, which will not be difficult to perform correctly. At home, to quickly pump up your arms, it is recommended to use a barbell from available means. A few simple rules regarding the question of how to quickly pump up your arms with a barbell:

1. Decide on weight. To quickly pump up your arms at home, you should not immediately take on prohibitive weights, this will lead to a violation of your technique. During the first month of training, you need to learn how to do the exercises correctly, and after that add weight.
2. Before extensions and flexions, a warm-up is always necessary, with which the athlete will stretch a little, warm up the muscles and improve blood flow.

At home, the complex is correctly performed as follows:

1. The man should stand against the wall, while his back remains straight.
2. The bar is taken with a wide grip, the hand clasps the bar from below.
3. Raise and lower the barbell to and from the chest without moving your elbows.
4. At the lowest point, we do not fully extend our elbows.
5. After several approaches, the grip is changed. The hand is positioned above the bar and the bar is pulled towards the chest.

During the exercise, not only the shoulders work, but also the man’s back.

• Exercises with dumbbells. It differs from the previous method. Below we will tell you how to pump up your arms with dumbbells yourself at home in three ways:

1. Lifting dumbbells one at a time. The technique is simple: a man, sitting on a bench or stool, raises and lowers his hand from the dumbbells. At the top point you need to stop and count to 3-4, then smoothly lower your hand.
2. The second method is called "hammer". Both hands work simultaneously. The technique is no different from the previous one.
3. Dumbbell rows to tone the back of the shoulder. We are talking about the rear delta, which even some professional athletes forget about during training. Meanwhile, pumping up the back of the delta is not difficult. The man should lie on the bench with his stomach, while inhaling, the dumbbells rise up to chest level, and the elbows spread to the side. As you exhale, your arms gently lower.

Any of the proposed techniques allows you to pump up your arms and get beautiful shoulders after a month or two of training with increasing weight at home. The advantage of training with dumbbells is the ability to put different loads on your arms, taking into account the anatomical features of a man. It’s difficult to say how much weight each individual man can take to pump up his arms. It all depends on the degree of training and ability to tolerate physical activity.

• Many people are interested in how to pump up their arms at home with push-ups and whether it’s realistic to do it. The answer is that it is quite possible to pump up your arms in this way. With the help of push-ups, you can strengthen your arm muscles and pectoral muscles. Moreover, there is more than one exercise of a similar plan that can be performed at home. Push-up technique:

1. Classic. The man takes an emphasis lying on slightly bent elbows. Palms are placed chest-width apart. We begin to do push-ups. Please note that at the lowest point the shoulders form a right angle with the forearms. The chest does not touch the floor.
2. Narrow grip push-up technique. The difference from the previous one is that the thumb and index fingers of both hands should touch. A narrow grip allows you to work the back of your arms.
3. Wide grip push-up technique. Hands are placed wider than shoulders. During the exercise, not only the arms work, but also the pectoral muscles.

There is also a technique of push-ups from the floor with cotton, with legs thrown back. Such a large number of different ways to perform the exercise allows you to pump up different muscle groups exclusively with push-ups. How many push-ups a man should do at a time is not specified. Everything will depend on the training and the final goal of the athlete.

• Exercises on parallel bars. They allow you to quickly work out the muscles of your back, pectoral muscles and arms at home. To properly train on the uneven bars, you need to learn some rules:

1. Before training on the uneven bars, be sure to warm up. It is important that the muscles stretch and become more flexible. Warming up will prevent possible injuries.
2. For beginners, it is better to use a standard grip on the parallel bars. Excessively wide arm position increases the risk of injury.
3. Regular performance of the parallel bars exercise will be the key to successful training.
4. The ideal number of approaches is 4–5, with repetitions – from 8 to 15.
5. It is important to maintain tension in all muscle groups both during lowering and lifting the body. Failure to follow this simple rule can cause the pectoral muscles to become overstretched and cause injury.
6. Exercises on the uneven bars are performed quickly, but without jerking.

If a man wants to give additional stress to the pectoral muscles, then the bars need to be placed wider. Also, when putting stress on the pectoralis major muscles, you need to make sure that your legs do not touch the floor, but are bent at the knees and pulled up to the body. The elbows should be apart and the back should be slightly rounded. Equipment is often posted on video on the Internet.

• Exercises on the horizontal bar. You can easily pump up your arms on the horizontal bar. In addition, this method has one big advantage - training on the horizontal bar does not require any material costs and the technique is often quite simple. Basic techniques that allow you to quickly pump up your arms on the horizontal bar:

1. Pull-ups with reverse grip. To do the exercise correctly, place your hands shoulder-width apart. The palms should face the athlete. At the top point, the chin touches the bar or rises above it.
2. Pull-ups on the horizontal bar using a straight grip. The palms are facing away from the athlete. The technique is identical to that described above.
3. Pull-ups on the horizontal bar with different grips. To carry them out, your hands must look in different directions. You should change your grip every 5-7 times.

Pull-ups on the horizontal bar also have their own trick. For the training to be most successful, the first approach must be done to the maximum. The second approach is less intensive. After all the repetitions and a break of a few minutes, the man must do push-ups as many times as possible. During the first week, it is preferable to exercise every other day or two. Each type of pull-up can be found on video on the Internet.

The right pain

The main criterion for proper work when pumping muscles is burning, tolerable pain in the muscles. If the muscles hurt the next day, it means everything was done correctly, they did a good job. But still, for maximum comfort for a beginner, after class you need to stretch and take a warm shower.

Having initially full arms, it is better to lose weight at the same time as starting training; plump girls will have to do exercises to pump up their arms longer - the features of training for losing weight on arms are described in our article. If the goal is to pump up your arms, the emphasis should be on them, but in training it is necessary to maintain a balance, developing the body harmoniously, alternating exercises to develop arm muscles with loads on other muscle groups: chest, back and the whole body.

Regular training not only forms a beautiful body contour, but increases strength and endurance, increases the vitality of the body, and improves mood. Let's start with our hands, and then everything will be in our hands.

For harmonious development, you should work on the whole body:

How can a girl pump up her arms beautifully?

For many women and girls, the very thought of building muscle mass puts them in a state of shock. For some reason, the image of a bodybuilder with sculpted muscles immediately appears. But, by the way, such results are almost impossible to achieve without a special diet, hard training, a specific lifestyle and, as a rule, taking special medications (the same applies to men). How can a girl build muscles so that it is beneficial?

Firstly, there is much less testosterone in the female body than in the male body. Namely, this hormone is responsible for muscle building. Therefore, all women’s fears about transforming into a muscular scarecrow that frightens many men are absolutely groundless. Quite the opposite: regular physical activity will make a woman much sexier and more attractive: thin waist, high breasts, beautiful legs without signs of cellulite...

Most women worry that they will gain weight as a result of exercise. Indeed, several kilograms will appear, but there is a difference between fat and toned muscles? This will not make you look fat; on the contrary, your figure will become more toned and defined. In addition, physical training is a great way to strengthen the immune system - so that you will not be at risk of respiratory and vascular diseases.

How to start practicing

Please note that you should not immediately grab the dumbbells or barbell. Training should be started gradually - severe muscle pain after a too exhausting workout can negate all desire to pump up muscles. First you need to do general aerobic exercises for the whole body. This can include running, outdoor games (for example, tennis), cycling, swimming. This will allow you to gradually accustom your muscles to the load.

Continue training

After the muscles are stronger, you can begin to perform more serious exercises. By the way, keep in mind that fat is not burned at all in the places that the training is aimed at. The volume will only increase further. This is why preparation will be useful - due to the increase in the body’s energy consumption, the layer of fat will decrease, and toned muscles will take its place. Pay the most attention to your abs, buttocks, hips and chest.

Now you understand how a girl can beautifully pump up the muscles of her arms and other parts of her body. It is better to do this with an experienced instructor who will tell you what exercises you need.

A fitness training program for girls usually includes 2-3 isolated shoulder exercises. These could be exercises such as the seated dumbbell press and the lateral dumbbell raise.

If your program includes basic exercises (Pull-ups, Push-ups, Bench Press), then the shoulders are already receiving load and will not need a large number of isolation exercises (using mainly one muscle group).

Anatomy of arm muscles

Knowledge of the anatomy and principles of operation of the muscular frame and joints of the arms allows you to more effectively and quickly tighten a girl’s sagging arms at home. Of the total muscle volume of the body, the arm zone makes up only 10-15%. The segment is divided into the following groups:

1. Anterior segment/flexors: (brachialis, coracobrachialis and biceps brachii)

2. Posterior segment/extensors: (triceps and ulnaris)

1. Anterior segment (flexors and internal rotators)

2. Posterior segment (extensors and external rotators)

» Hand (the complex consists of about 33 muscles)

Thanks to the muscles, the following types of movements are carried out:

» Extension and flexion » Internal and external rotation » Adduction and abduction » Hand work

Arm training for girls is aimed at pumping the biceps and triceps muscles. The two muscles are the largest and have the most fibers. Often the brachialis (brachial muscle) is an auxiliary element that flexes the forearm.

There are two heads in total: the long one is attached to the supraglenoid tubercle of the scapula and the short one, which begins on the coracoid process of the scapula. The abdomen is intertwined and fixed to the tuberosity of the ray. The main task is to flex the shoulder and forearm.

There are 3 heads: the lateral one is attached to the shoulder from the outside, the medial one is fixed to the shoulder from the back, and the long one extends from the subarticular tubercle of the scapula. The three bellies merge, forming a powerful muscle that ends on the olecranon (olecranon) of the elbow. The main function is extension of the forearm, adduction of the arm and abduction of the limb back.

How to train your arms and remain feminine?

Strength training with dumbbells or your own weight will help pump up a girl’s arms. Home workouts will not create “banks”, but will help you achieve beautiful relief and ideal figure lines. Thanks to training, the muscles will become stronger, endurance will increase and volume will increase slightly.

How to pump up a girl’s arms and still remain feminine?

The main rule is to train little and often. Regularity of exercise is an indispensable condition for the formation of beautiful, but not pumped muscles. Loads also play an important role. It is better to leave heavy dumbbells for the stronger sex, replacing them with light ones weighing up to 1.5 kg. For those who don’t know how to pump up a girl’s arms, water bottles can be an optimal substitute for exercise equipment. They will perfectly fulfill the role of dumbbells and save the family budget. But more on that later. There are many other, no less effective exercises that will answer the question of how to beautifully pump up a girl’s arms.

The best exercises for arm muscles

Triceps exercises

Extension of arms from behind the head

IP: standing, feet in the projection of the shoulders. Holding the dumbbell with both hands behind your head, exhaling, lower the dumbbell smoothly and at a moderate pace towards your spine. Keep your elbows pressed to your ears, do not spread them to the sides. Inhale and return to IP. Do not fully extend your elbow joints.

Straightening your arms back while bending over

The exercise actively pumps up all 3 bellies of the triceps, but is most effective for pumping up the lower part of the arm. The isolating load develops the symmetry and relief of the triceps muscle.

IP: standing, heels in the projection of the shoulders, knee joints are soft, not fully straightened. The body is tilted as much as possible, ideally parallel to the floor. Hands with projectiles are bent at the elbow joints and pressed to the body.

Straighten your arm while exhaling, do not bend your hand. Inhale and return to IP.

Lying dumbbell triceps press

Starting position: lie on a gymnastic mat with your knees bent. Press your buttocks and lower back to the floor. Bend your forearms and rest your shoulders on the mat.

Straighten your arms and try to keep your hands opposite each other. At the top amplitude, hold the position for several moments. Inhale and return to IP.

The exercise is the most effective and useful for working out and pumping the triceps brachii. Beginners are allowed to do push-ups from their knees, from a windowsill, wall or bench.

IP: rest on your knees and palms, which are located exactly under the shoulders. The distance between the thumbs should not exceed 20 cm. From the top of the head to the tailbone, the back remains straight, without bending in the lower back or protruding the butt.

As you exhale, bend your arms so that your elbows are pointing back and almost pressed to your body. You need to lower yourself to a level from which you can lift yourself without jerking. Gradually you need to lower yourself parallel to the floor. Do not place your stomach on the mat. Inhale and return to IP.

The following exercise variations will help a girl pump up her triceps:

» Reverse push-ups from the bench » Diamond push-ups from the knees » Finger push-ups » One-arm support » Fitball support

Biceps exercises

Dumbbell biceps curl

Alternating or simultaneous lifting of dumbbells will help a girl quickly pump up her biceps. The emphasis is on pumping both heads of the muscle and accelerating fiber growth and improving definition.

IP: standing or sitting on a horizontal bench, feet shoulder-width apart. Press your elbows close to your body.

As you exhale, bend your elbows, but do not bend your wrist. Keep your shoulders still and don't shorten your neck. Inhale and return to IP.

IP: standing, feet in the projection of the shoulders. Hold the exercises in straight arms, with your thumb pointing toward your thigh.

Bend your arm at the elbow joint. At the top point, stay for a few moments. Inhale and return to IP. The arms can be bent either alternately or together.

Biceps curl with wrist twist

Auxiliary supination (rotating the wrist inward) increases the effectiveness of biceps training due to the strong contraction of the heads and the work of synergists.

IP: standing, feet shoulder-width apart. The fingers clasp the dumbbell tightly, arms are straightened, palms facing the body.

As you exhale, bend your arm and, at the final point, turn your hand inward toward your shoulder. Do not bend your hand, keeping your forearm straight. Inhale and return to IP.

Concentrated dumbbell raise with wrist rotation

The type of load is isolating, the emphasis is aimed at maximizing pumping of both heads of the biceps.

IP: sitting on a horizontal bench or chair, legs wide apart and bent at the knee joints. Rest your bent elbow on your thigh. Lean your body slightly forward.

Bend your forearm, but do not bend your hand. Hold the position for 1-2 seconds. As you inhale, return to IP.

Additional Load Types

To create sculpted and beautiful hands, girls are recommended to supplement their home workout with the following exercises:

» Plank » Jumping rope » Pull-ups » Push-ups

Biceps exercises

So, in order for your arms to be proportional to all other parts of the body, you need to pump not only them, but also your chest, back, and shoulder girdle. You should not exercise more than 2-3 times a week. Although it is extremely difficult for a woman to build up arm muscles like bodybuilders, there is still no need to try hard. You risk overworking your muscles and even suffering a painful injury.

For home biceps workouts, you will need some kind of weight in your hand. If you have dumbbells at home, then these are just what you need. If you don’t have them and you don’t want to spend money, replace them with simple bottles of water. Weight is best determined by feeling.

Don't take a projectile that is too heavy. You should lift it with a little effort, but not strain like the last time. The optimal weight for women's hands ranges from 1 to 2.5 kg.

Before moving on to the biceps training itself, it’s worth saying that you can get beautiful arms, as well as your whole body, thanks to swimming. The common misconception that swimmers have broad shoulders is not entirely true. Only serious athletes can boast of broad shoulders.

If you visit the pool once or twice a week, believe me, your shoulders will not become wider than they already are, but at the same time your body will become toned, your arm muscles will become more noticeable and beautiful.

Watch the video workout where you work your biceps:

Along with swimming, the following biceps exercises will help you get your arms in order.

Elbow flexion.

1. Take a weight in each hand.

2. Stand straight, legs slightly apart.

3. Hands along the body.

4. Alternately raise one hand and then the other.

5. Do 10-20 reps, then rest and repeat once or twice.

Hammer style elbow curl.

This exercise is very similar to the previous one, but it is aimed at pumping the central part of your biceps and forming the so-called “bundle”. It must be done as follows:

1. Starting position: standing.

2. Press your hands lightly towards your body.

3. Palms with dumbbells facing inward (palms facing each other).

4. Bend your elbows alternately so that your palms still face inward.

5. Do 10-20 reps, then rest and repeat once or twice.

As a result, you should have a movement as if you were hitting the table with your fists.

Pump up and tighten saggy arms of a girl

Almost every girl likes to wear sundresses and T-shirts in the summer, and, of course, show off her slender legs and graceful arms to others. There is no arguing about tastes: some people prefer thin hands, others are crazy about neat muscle relief, and so on. But saggy, unkempt, flabby arms will not please almost any person on the planet (although... there are different people).

Warm-up

Any sports activity, whether for a girl or a guy, should begin with a 5-10 minute warm-up. It will saturate the muscles with blood, warm them up perfectly and prepare them for physical activity. Exercising without a preliminary warm-up is like turning on an ungreased mechanism.

• Imitation of jumping rope: jump in place on your toes, rotate your arms. Perform for 1 minute.
• Swing your legs towards your outstretched arms, alternately with each leg. 15 times for each leg.
• Running in place: one minute.
• Classic squats: 15 reps.
• Lock exercise: place one hand over the top of your neck, try to reach it with the other through the bottom. A familiar exercise from school.

Lack of warm-up and “cold muscles” are the cause of many injuries. Wherever you exercise, at home, in the gym or in the forest, remember: nothing exempts you from warming up before training (except perhaps the lack of training itself or an angry bear).

What will you need for the exercises?

If for some reason it is not possible to go to the gym, do not despair. The answer to the question of how to pump up a girl’s arms without going to the gym lies on the surface. Everything can be achieved at home. Moreover, the apartment is a unique place where, if desired, you can find all the necessary equipment for training. Don't have dumbbells? But there are bottles of water.

Don't have a workout machine for your abs and arms? But there is a chair! The most important thing is desire and willpower. Below we will tell you how to pump up a girl’s arms.

And if everything is more or less clear with desire, then a lack of willpower can become a serious problem on the way to achieving a beautiful hand shape. So, to perform the following set of exercises you will need:

• rug;
• dumbbells or any weights, at least water bottles;
• crossbar;
• chair;
• floor.

Most of the above can be easily found in any apartment, so practicing at home is not only possible, but also necessary.

Bodyweight exercises

Now we get to the most interesting part. To remove fat and pump up your arms, you need to devote only 2 days a week to exercise.

The result will depend on your genes and figure. Plump ladies will have to work hard to remove excess from their hands: the result will be visible after 2 months. For “Thumbelina” people, it will take a little less than a month to see the muscles on their arms emerging.

We need to start now. Run to the store, get yourself a couple of 3-5 kg ​​dumbbells and go towards your dream - to pump up amazing arms at home. Don’t put it off so that two months later the thought “Oh... And if I started 2 months ago, what kind of hands would I have?”

Close grip push-ups

When you do push-ups, the entire triceps is worked, but more so the back of the shoulder. Any girl can easily pump up her triceps, as well as her abs and some back muscles, if she does push-ups with a narrow hand position (they should be shoulder-width apart or narrower).

Push-ups alone will not fill you up; in addition to them, you need to do other exercises. But no arm training program can do without classic push-ups.

1. Starting position: lying down, place your hands shoulder-width apart or narrower.
2. Bend your elbows and lower yourself smoothly. Keep your back perfectly straight, without bending.
3. Return to the starting position. Exhale and lower yourself again.
4. You need to do 3x15 repetitions.

Reverse plank with pelvic abduction

Exercise of medium difficulty level. It will help a girl to pump up her abdominal muscles, triceps and shoulders.

1. Starting position: sitting on the floor with straightened legs.
2. Place your palms on the floor and tighten your abs.
3. Raise your pelvis a few centimeters above the floor.
4. Engage your abdominal muscles and move your pelvis back between your arms.
5. Stay in this position for as long as possible.
6. Return to the starting position.
7. Do 5 reps.

Bench push-ups

Or reverse push-ups. They act similarly to classic push-ups, the difference is in how the top ones are positioned. and lower limbs. At home, you will need 2 chairs, on one of which you place your feet, on the other you rest with your arms extended back.

You need to perform 3 sets of 15 times. If it’s difficult, do the easier version with one chair. In the lightweight variation, your feet need to be rested with your heels on the floor.

Purvottanasana

A training element of hatha yoga that will help pump up your wrists, ankles, forearms and ensure mobility of the shoulder joints.

Triceps exercises

Let's move on to triceps training for girls. The following exercises will be especially effective.

Raising hands.

1. Stand straight with your feet shoulder-width apart.

2. Bend over so that your torso is parallel to the floor.

3. Keep your back straight, don't hunch.

4. Your arms should hang perpendicular to your back and the floor.

5. Take your arms back, wait a few seconds, return to the starting position.

6. This should be repeated 15-20 times in 2-3 approaches.

A simple exercise such as push-ups trains the triceps of the arms and chest muscles very well. Everyone has known it since school days, so there is no point in dwelling on it.

The only thing that can be said is that if you find it difficult to do push-ups on your feet, then you can bend your knees and do push-ups with them for a while until it becomes too easy.

That's all, now you know how to pump up a girl's triceps and biceps at home! Agree, all the exercises are very simple and accessible. If you perform them at least a couple of times a week, then after a month or two you will not recognize your muscles.

In addition to the above, we recommend watching a video training where the triceps are worked out:

Source

Elements using dumbbells

Combining exercises using dumbbells and using your own weight will significantly speed up your progress.

Dumbbell Arm Extension

1. Starting position: sitting on a chair, grab the dumbbell plate with both hands (make sure everything is securely fixed) and lift it up above your head.
2. Without engaging your forearms, bend your elbows.
3. Return to the starting position.
4. Perform 3x10 reps.

Extension of the arm with a dumbbell from behind the head

This element of the triceps program is more suitable not for pumping up muscles, but for working out the relief.

1. Sit up straight with your back perpendicular to the floor.
2. Take the dumbbell in your hand and pull it up.
3. Place your hand behind your head and you should feel the triceps muscle stretch.
4. Pull it up.
5. Perform 4x10 reps on each side.

Tate press

1. Sit comfortably on two connected chairs covered with a blanket.
2. Take dumbbells. Straighten your arms up.
3. Slowly lower the implements using only your elbows. You should feel the muscles working.
4. The dumbbells should be across the torso and should not touch each other while performing the element.
5. Perform 5x10 reps.

Training programs

For beginners without excess weight

First day:

• Close grip push-ups – 3×15.
• Extension of one arm with a dumbbell – 3×10-15.
• Tate press 5x10.

Second day:

• Close grip push-ups -3×15.
• Extension of arms with one dumbbell from behind the head - 4x10.

For overweight beginners

First day:

• Bench push-ups - 4×10; Rest between sets for 60 seconds. After the 4th set, rest for 2 minutes. Perform the 5th final approach with the maximum possible number of repetitions.
• Bent-over arm extension using dumbbells - 5x10.
• Alternate flexion-extension of arms with weights - 4x10.

Second day:

• Push-ups – 4×10.
• Extension of two arms with weights from behind the head – 3x10-15.
• Rest between sets for 60 seconds.