Often, women do not pay enough attention to the muscles of the arms in fear that they will be pumped up too much. As a result, over time, the muscles in the arms become flabby. There are several exercises that can help tone them.
If you are afraid to build large arm muscles, use a minimum dumbbell weight of 1-1.5 kg. But it is impossible without a load at all, otherwise the muscles will not feel any load. The set of exercises for the arms aims to work out all muscle groups: biceps, triceps, forearm and some of the muscles of the shoulders. You need to perform 3 sets in each exercise, each approach consists of 10-15 repetitions. Take breaks for 30 seconds between sets. Always perform the main movement on the exhale.
To tone your hands, you need to do it at least 3-4 times a week. It makes more sense if you are aiming for visible muscle definition.
Exercise for the biceps and the front of the shoulder muscle: take dumbbells, sit down. Bend 1 arm at the elbow, pulling the dumbbell towards your shoulder. Change your hand. Exercise only on the biceps: sit with one hand resting on the knee, lower the worker down, pressing the elbow against the inner side of the thigh. Bend your arm, then change. Exercise for the biceps and muscles of the forearm: stand with dumbbells in the hands down. The palms are turned towards the body. Bend your arms, aiming the dumbbells towards your shoulders.
To strengthen your forearm and finger extensors, bend your arms with overhead dumbbells. That is, the palms will look at the ground, and not up. Another exercise for the muscles of the forearms: sit on a bench, put your forearms between your thighs. The palms can look both down and up. Depending on this, different muscles of the forearm are loaded. It is necessary to make movements exclusively with brushes, up and down.
For exercise to help, remember to combine exercise with proper nutrition. Physical activity requires the consumption of a sufficient amount of protein, because it is from it that muscle fibers are built.
Triceps Exercise: Lie on a bench, lift your arms with dumbbells straight up. Lower your arms down so that the dumbbells at the extreme point are at chest level. Then squeeze up again without lifting your buttocks from the bench. You do not need to spread your arms very wide, otherwise the pectoral muscle is mainly involved, and not the triceps.
The next exercise is also for triceps. Stand with dumbbells in hand. Raise your arms, palms facing forward. Place the dumbbells behind your head. The same exercise can be performed while lying on a bench. More on the triceps: lie down, you can on the floor. Raise your straight arms with dumbbells up, palms facing each other. Bend your arms at the elbows, while the elbows are constantly fixed at one point and do not deviate anywhere. At the end point, the dumbbells are at forehead level.
Push-ups are another effective exercise for all the muscles in your arms. And there is no need to protest that women do not need them. Push-ups perfectly help tone the muscles of the upper limbs, additionally involving the pectoral muscles. It is not necessary to do push-ups like a man, you can kneel, the main thing is to follow the technique. The buttocks should not stick up, and the back should not bend. The body should be in a straight line. You can look at the floor. In the extreme position, touch the floor with your chest. Exhale on a downward movement.
