How to pump up your arms in the gym? A set of 5 exercises from a fitness trainer, video

List of exercises for beautiful and sculpted arms

Many girls, in pursuit of perfect abs and firm buttocks, lose sight of their arms.
However, loose skin will not be a very good decoration, especially if you are wearing an open dress. The list of exercises below is aimed at achieving graceful arm relief. Beautiful hands will require a lot of effort. You will have to try to achieve the desired result. But first, let's remember the anatomy. The appearance of the arms depends on three main muscles: biceps, triceps and deltoid.

Biceps (another name is the biceps muscle) is easier to develop, since this muscle takes part in daily physical activity. But lack of stress on the triceps can lead to flabby and drooping arms.

During training, many people neglect their hands, believing that the arm muscles do not need much physical activity. This is a misconception. For your arms you need a separate, complete set of exercises, especially if you are faced with the task of losing excess weight.

Exercises at home

In order to get relief on your arms, you don’t have to go to the gym. You can practice quite successfully at home. The exercises are quite simple and do not require special equipment. All you need are dumbbells and an expander. However, if you do not have these devices, you can get by with push-ups from the floor. This is the most basic and effective exercise.

Push-ups affect not only your arms, but also your back muscles. You can create additional burden for yourself. If you have children, sit your child on your back and do push-ups. You will get double benefits from this exercise: it will be a fun game for your child, and you will be able to better pump up your arms and back. For reverse push-ups using a back support, you can sit your child on your lap.

Another effective exercise for developing arm muscle tissue is the plank. An additional advantage of the plank will be a beautiful, toned abs. This exercise is very diverse: the plank can be side, it can be performed on the elbows and even with jumps.

Try the following exercises that are easy to do at home.

Lunges with dumbbell press

With this exercise you will work not only your arms, but also the back of your thighs.

• Stand with your feet together and hold dumbbells in your arms, elbows bent, at eye level, palms facing out.
• Lunge back with your left leg, bending your right knee to a 90-degree angle.
• Push off with your left leg, extending your knee forward and up, maintaining a 90-degree angle so that your left thigh is parallel to the floor. At the same time, raise your arms above your head, doing a press. Taking care not to touch the floor with your left foot, lunge back again, thereby starting a new repetition.

To complete one set, do 10-12 reps, then switch legs.

Do 1-2 approaches.

How to do arm exercises

Exercise 2-3 times a week. Take at least 48 hours of rest between workouts to give your muscles time to recover.

Select 1-2 exercises from each category and include them in your program. Vary the movements each session to target all muscle fibers and speed up progress.

That is, perform 3-6 arm exercises at each workout.

For movements with barbells and dumbbells, select the weight so that you can complete 8–12 repetitions without breaking your movement technique. Do 3-5 approaches.

If you choose an exercise with your own body weight, do 3-5 sets of close-up exercises - as many repetitions as possible. If you cannot perform a movement 6–8 times without breaking your technique—swinging, jerking, or lower back collapse—replace it with a simpler option.

On topic: Shaking hands with Bazarov

"Boxer"

A Pilates exercise aimed at working the triceps.

• Stand with your feet shoulder-width apart. Moving your arms behind your back, bend them at the elbows.
• Bend your legs at the knees and tilt your body so that your back is almost parallel to the floor. The head, back and pelvis should form a continuous line.
• As you exhale, extend your right arm straight out in front of you, while simultaneously extending your left arm behind you. Rotate both wrists so that the palm of your front hand is down and your back hand is facing up.
• Return to the starting position and repeat the same on the other side.

Do 2-3 sets of 10-12 repetitions on each arm.

Exercises for the front of the arms

These exercises will increase the thickness of the muscle on the front of your arm, the biceps brachii. It turns on when you bend your elbow, or when you pull something towards you or yourself towards something.

1. Concentrated bicep curls

Sit on a bench, take a dumbbell in your hand. Press your shoulder toward your inner thigh. Bend your elbow as you lift the dumbbell and lower it back down. Perform the movement smoothly and under control, try to move your arm in full amplitude: bend to the end and fully extend.

This is an isolated exercise in which only one joint is worked - the elbow. So don't move the rest of your body. If you have to work your core to lift a dumbbell, use a lighter weight or reduce the number of repetitions.

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Incline Dumbbell Raises

Sit on an incline bench with dumbbells in your hands, press your body to the back, feet to the floor. Lower your arms so that they hang freely down and your elbows are behind your body line. Curl your arms with the dumbbells, then smoothly and under control return to the starting position and repeat.

Raising barbells or dumbbells for biceps

Take the barbell with an underhand grip, bend your elbows and lift it to shoulder level. Lower back down and repeat. Make sure that only your arms move, and the rest of your body remains static: there should be no swinging.

The same exercise can be done with dumbbells. At the extreme point, turn your hands with your fingers towards you.

Barbell row with reverse grip to the waist

Take the barbell with a reverse grip, slightly tilt your body forward, but keep your back straight. Pull the barbell up until it touches your upper abdomen, gently lower it back down and repeat.

Reverse grip pull-ups

Any pull-up pumps up the biceps, but by turning your arms with your palms facing you, you will load it even more. Grab the horizontal bar with a reverse grip, lower your shoulders, squeeze your shoulder blades together. Pull yourself up until your chin passes the bar. Keep your neck straight, do not extend your chin towards the horizontal bar.

If you don't know how to do pull-ups yet, try two simplified versions: eccentric and inclined, or Australian. You can perform them with a forward or reverse grip. The straight line is a little more difficult, but with it you will quickly learn how to do pull-ups on the horizontal bar without support.

For eccentric pull-ups, jump up and lower down as slowly as possible.

Australian pull-ups are performed on a low horizontal bar. Stretch your body in one line, squeeze your shoulder blades together and pull yourself up until your chest touches the horizontal bar.

If you only train on the horizontal bar, alternate between different types of pull-ups to give your biceps a good workout.

Standing Dumbbell Pull Back

Expect to feel tension in your triceps, deltoids, and latissimus dorsi.

• Lean forward, legs bent at the knees, back straight.
• Stretch your arms straight out in front of you with dumbbells.
• Then start moving. At the same time, raise the dumbbells to chest level, bending your elbows and squeezing your shoulder blades together. Make sure your elbows are pointing toward the ceiling and your back is straight.
• Slowly lower the dumbbells back to the starting position.

Perform 2-3 sets of 10-12 repetitions.

Exercises for the back of the arms

On the back of the shoulder is a muscle that extends the elbow - the triceps. It comes into play during any movement where you push something away from you or yourself from the floor or wall.

Reverse push-ups on a bench

This exercise is suitable for any level of training. Place your hands on the bench behind your body and lower your shoulders. Bend your elbows, going down until your shoulders are parallel to the floor, and then push yourself up. You can bend your legs at the knees or straighten them. The latter is more difficult.

Dips

Jump onto the bars, lower your shoulders and squeeze your shoulder blades together, stretching your body in one line. Bend your elbows and lower yourself down until your shoulders are parallel to the floor, but not lower, so as not to injure the shoulder joint. Push yourself back up and repeat.

Perform the movement smoothly, without rocking or jerking. If there is not enough load, add weights in the form of a pancake. If, on the contrary, the exercise is too difficult, try performing it using an expander band. To do this, hang it on the bars, put your feet on it and do push-ups. The elastic band will push you upward, relieving some of the load.

Triceps extension with dumbbell

Stand up straight, grab a dumbbell with both hands and lift it above your head. Bend your elbows and lower the dumbbell behind your head. Lift back up and repeat.

Bent over arm extension

Take dumbbells in your hands, bend your knees slightly and tilt your body forward with a straight back. Bend your elbows at right angles, keeping them close to your body. Extend your arms with dumbbells and return to the starting position.

Diamond push-ups

This type of push-up works the triceps the most due to the narrow placement of the arms. Place your hands so that your index fingers and thumbs are connected. Lower your shoulders, extend your body in one line from shoulders to feet.

Lower yourself down and push yourself up, keeping your body straight. Try not to bend in the lower back; to do this, tense your abs.

If you can't do diamond push-ups yet, start with classic push-ups: they will also work your triceps well and prepare you for more complex variations of the movement.

The rules of execution are the same: body in one line, shoulders down, elbows looking back.

If you are working out at home, without parallel bars or dumbbells, alternate between different types of push-ups to fully load all the heads of the triceps.

Sumo squats with curls

The exercise simultaneously engages the arms and lower body.

• Holding a pair of dumbbells in your hands, lower them along your body, with your palms facing you. Position your feet so that there is about 50 centimeters between your heels. Socks turned out.
• When you're ready, bend your knees and elbows at the same time, squatting down and pushing your bent elbows up. Your body weight is on your heels.
• Then straighten your legs and arms, returning to the starting position.

Do 2-3 sets of 10-12 repetitions.

Shoulder Exercises

The shape of the shoulders is determined by the deltoids. They cover the shoulder joint and are involved in flexion, extension, abduction and adduction of the shoulder.

Standing barbell or dumbbell press

This exercise works both the shoulders and triceps well. Take the barbell to your chest, bring your elbows forward. Press the barbell up and behind your head. Lower to the starting position and repeat.

On topic: Exercises for the arm and lateral muscles

During the bench press, do not throw your head back, it is better to pull your chin in: this way the barbell will follow the optimal trajectory - straight up.

If you perform the exercise with dumbbells, in the starting position, hold them above your shoulders, and then press up, turning your palms away from you.

Dumbbell lateral raises

Stand up straight, take dumbbells, turn your arms with your palms facing you - this is the starting position. Bend your elbows slightly and spread your arms out to the sides until they are parallel to the floor. Lower to the starting position and repeat.

Forearm plank twist

Stand upright lying on your forearms, tense your abs and buttocks, place one palm on the opposite shoulder - this is the starting position. Rotate your torso to the side to move into a side forearm plank. Go back and repeat.

Make sure that in the starting position your shoulder is located above your elbow, do not relax your abdominal muscles - keep your core engaged until the end of the exercise.

Tilt wiring

This is an exercise for the posterior deltoid muscles. Take dumbbells in your hands, tilt your body until it is parallel to the floor or slightly higher. Stretch your arms out to the sides and bring them back.

Lifting from the floor using fists

Lie on the floor, spread your arms to the sides, clench your fists. Using your fists on the floor, lift your upper body and lift your shoulder blades off the floor. Try to relax your abs and lift up using your arms only. Hold the position for 1-2 seconds, lower back down and repeat.

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Dumbbell Overhead Press

This is a very effective exercise for developing the same deltoid muscles.

• Stand with your feet shoulder-width apart. Hold dumbbells in your hands, palms facing out, at shoulder level. Maintain a arch in your lower back.
• As you exhale, press the dumbbells up, straightening your arms, bringing them together above your head.
• As you inhale, return to the starting position.

Perform 2-3 sets of 10-12 repetitions.

A little anatomy

The target arm muscles that require loads are the biceps and triceps. These muscles are not much used in everyday life. Without receiving load, they acquire a jelly-like consistency. This applies to both men and women. If you work them out with the help of effective strength exercises, you can increase the volume of muscle mass, form relief and get rid of both thick and too thin limbs. If you want to make your limbs smaller and thinner, you need to follow 5 other important recommendations.

Strength training is at the forefront of effectiveness for the arms and shoulders. It must be remembered that in these exercises the shoulder joint is subjected to heavy load, which can be easily injured. Therefore, you need to strictly follow the recommendations for execution technique and work through each movement before using even a small weight.

Relief training for girls. How to train correctly?

Relief training for girls. How to train correctly?

Recently, most girls want to have not just a wasp waist and thin slender legs, like a model, but a sculpted body and an athletic figure. Relief training is becoming increasingly popular and in demand among the fair sex. On the Internet you can find a lot of information and videos about relief training , but not all of them are adapted for girls. In this article, I want to highlight important points that should be adhered to when performing this or that terrain training program specifically for girls . And very soon you won’t recognize yourself in the mirror! In the good sense of these words =). Well, let's begin!

A training set of 10 exercises

The presented complex will help you work out and strengthen your arms and shoulders as effectively as possible. It is popular and chosen by a large number of people for its simplicity and accessibility. It can be performed at home and outdoors. Exercising outdoors will provide double the benefits!

Swing your arms

This exercise is a warm-up exercise for the arms and shoulders.
You should definitely start with this complex to strengthen your limbs. We stand straight and alternately make vigorous swings with our arms up.

We perform ten exercises with three approaches.

Different types of push-ups

They are in first place among arm workouts without dumbbells.
They work out muscle groups harmoniously, making your shoulders and arms beautiful and lean. Variations of this movement with your own weight allow you to increase and decrease the load, as well as shift its emphasis to different areas of the muscles. Wall push-ups are most often practiced to warm up target muscles before training.
Taking a step away from the wall, we do push-ups with our hands located at chest level as many times as possible. Knee push-ups are included in many training routines. Gives an excellent load on the muscles of the shoulder girdle. It can be done by those who have recently started training. After this exercise, after a while you can perform a more difficult option - push-ups. The exercise is quite simple to perform.

1. Leaning on your knees and palms, cross your ankles.
2. We perform the maximum possible number of push-ups, fully straightening our arms.

Push-ups are a classic exercise for the shoulders and arm muscles. It is included in various training complexes for the reason that it provides an excellent load on the muscle groups of the shoulder girdle. It is not very difficult to perform, but good physical preparation is required to perform it.

We do push-ups with emphasis on our palms and toes. We perform the maximum possible number of repetitions. In order for there to be progress, the number of repetitions must be increased.

Bent-over dumbbell row

Aimed at increasing the elasticity of the triceps muscles. For those who have sagging muscles, this exercise will help correct this with regular exercise. The traction forms the relief and roundness of the shoulder and forearm, and perfectly removes the wings on the arms. For detailed execution techniques for women, see here.

1. We hold dumbbells with a straight grip, feet shoulder-width apart, and tilt the body forward. The body position should be comfortable and stable.
2. Bend your elbows and pull the dumbbells up along the side of your thigh.

Repeat as many times as possible.

On the subject: Why does the left arm muscle twitch?

Dumbbell Curl

Simple, but one of the most effective exercises with dumbbells. The biceps receive most of the load.

1. We perform it while standing, stretching our arms with dumbbells in front of our chests.
2. We make movements in the elbow, bending and unbending it.
3. We keep our arms parallel to the floor - only the elbow works.

To begin, do as many repetitions as possible. This movement is great for getting rid of loose skin.

Standing Dumbbell Press

Perfectly works the entire shoulder girdle.
We stand straight, press the dumbbells up, while the body maintains a straight line, and the arms should be parallel at the maximum point.

We perform the maximum possible number of repetitions.

Plank

The best exercise to perform at home, popular among beginners and professionals.
By holding an isometric and static pose, it burns calories and strengthens the abs. Works the muscles with an emphasis on the arms. Strengthens the forearm, wrists and hands. Many people perform this exact exercise at home to prevent the accumulation of fat deposits.

1. We lie down on the floor and rest on our toes and palms.
2. The body, extended in a line, forms a bar. We breathe freely and measuredly. Hold this position for a minute.

We repeat three times. This is a great movement for losing weight on your arms.

Curling your arms behind your head with one dumbbell

Works the triceps. The muscles in this area usually sag in those who do little physical exercise. This exercise strengthens the chest and arms and gives strength to the muscles.

• Holding one dumbbell in both hands, lift it as high as possible.
• Let's start by the head. Movement occurs in the elbow joint, other parts and bodies are static.
• We focus on how the thoracic region and the inner surface of the forearm are stretched.

Bent-over dumbbell raises

We work the forearms and back. The load also goes to the extensor muscles and latissimus dorsi. Helps remove fat from armpits.

1. We hold the dumbbells with our palms facing inward.
2. Bend your torso, bend your knees slightly for stability. We maintain the natural anatomical curve in the lower back!
3. We lower our arms with dumbbells freely.
4. Using the shoulder joints, we move our arms apart and bring them together. The body is motionless, only the shoulders work.

We repeat eight times.

Attention! No sudden movements should be made. This may result in sprain or injury!

Jumping rope

This is a universal exercise for the main muscle groups.
Jumping puts a good load on the inner side of the forearm: it is usually not easy to work out! We jump at a fast pace for ten minutes.

The exercise is in great demand and is included in many gymnastics complexes with an emphasis on the arms. It is this kind of intense cardio exercise that will help reduce the size of your arms.

Rotation of arms

You can complete the complex with this exercise, removing the load from your arms and relaxing your muscles. This cool-down will help you avoid discomfort in your hands the next day. Also used for stretching and developing flexibility.

1. We stand straight.
2. Slowly and smoothly rotate your hands clockwise.
3. We tilt the body and do small shaking with our hands.

Squat with press

Another combined exercise that combines load on the upper and lower body.

• Place your feet slightly wider than your shoulders, with your toes turned slightly to the sides. Raise your arms with dumbbells bent at the elbows to shoulder level.
• Do a squat, as if sitting on an invisible chair, keeping your body weight in your heels.
• Straightening your knees, press your arms upward, keeping your palms turned out.

Do 2-3 sets of 10-12 repetitions.

How to train your hands and fingers?

Many novice athletes, when training their arms, underestimate the role of hand and finger strength. However, by working the extensor muscles, overall arm strength can be achieved.

It is generally customary to focus on the shoulders and forearms. But if you pay attention to training your hand, the strength of your forearm will increase.

Experienced trainers note that developing the fingers and wrists helps to properly hold the weights and increases the impact of strength exercises on the shoulders and forearms. Classes are conducted in several areas.

Compressive force is developed using an expander and a tennis ball. By squeezing and unclenching them, as well as twisting the expander in the form of a figure eight, you can achieve good results in strengthening the hand. There are 3 methods of training your hands with a wrist expander. You can train anywhere several times a day.

On a note! A thick barbell or bodybar will help improve your holding power. Pinching power in your fingers can be developed by holding the plate away from the barbell with your fingertips.

Four shapes of female hands

So your hands:

A - Slender HANDS

You have thin wrists , toned forearms and rounded shoulders. The forearms and shoulders are in good harmony with each other. Women with an hourglass figure often have slender arms.

PLUS

With such beautiful arms, you can safely wear sleeveless outfits.

MINUS

As you gain weight, the skin on your hands may become loose.

COSTS

Short sleeves will show off the beauty of your arms, while half or three-quarter sleeves will make them look longer.

NOT WORTH IT

Long sleeves will hide your graceful arms, while very wide ones can make them look shorter.

YOUR HANDS LIKE YOURS

Reese Witherspoon, Susan Sarandon and Britney Spears.

A few more tips

By listening to the recommendations, you can improve the quality of your training, make it more effective and interesting:

Attention! Remember that all advice is advisory in nature. When performing exercises, focus on your individual sensations. If an exercise clearly doesn’t suit you, eliminate it.

In order to have toned and defined muscles, you need to create a training plan and constantly follow it. You can use the arm-focused routine described above, and also consult with a sports doctor or trainer and develop individual workouts for yourself. It is important to remember that missed classes bring you back and force you to start all over again. Regular and targeted training will help you notice positive results quite quickly and achieve your goal!

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Dumbbell Bench Press

The dumbbell press on a bench or any other flat surface is a basic exercise that primarily develops the pectoral muscles.

• Lie on a bench, dumbbells in your arms bent at the elbows near your chest, elbows spread to the sides.
• Taking a deep breath, lift the dumbbells with your arms fully extended. Exhale.
• As you inhale, slowly return to the starting position.

Do 2-3 sets of 10-12 repetitions.