How to make your arms beautiful and toned. How to make your arms and shoulders beautiful

03.12.2021

To make your hands thin and beautiful, you need to do special exercises. Get 4 effective workout programs and get your arms in perfect shape without leaving home!

Beautiful, sculpted arms, flawless chiseled shoulders, toned muscles are the dream of many women. However, when working on their figure, many girls do not pay due attention to their hands, fearing to “over-pump” and look masculine. Fitness instructors assure that these fears are unfounded due to differences in hormonal balance. The male hormone responsible for muscle growth is testosterone. In women, estrogen predominates, which means that even with strength exercises and working with heavy weights, the ability to build muscle mass will be limited and the girl will never approach male proportions. Therefore, effective training for the arm muscles should definitely become part of the program.

Workouts for losing weight on your arms

Due to the increased estrogen content, women tend to become overweight. Therefore, training is necessary to maintain metabolism, muscle tone and create a proportional figure. Where to train? You decide. Fulfill simple exercises To maintain muscle tone, you can do it at home. There are techniques that allow you to work without weights or with little weight (water bottles, small dumbbells, books), but by working out in the gym, you can achieve amazing results in less time.

During arm training, the following muscle groups are worked out:

biceps (flexor);
triceps (extensor);
shoulder delta;
forearm.

When developing a program, you must follow simple rules

Warm-up

Before any workout, you need to warm up your muscles to eliminate the possibility of injury. A couple of exercises will be enough.

There are two opinions about what weight you need to work with. The first is light weight and high repetitions, the second is heavy weight and several small supersets in a row. The first option is ideal for home. Repeated repetitions make it possible to burn excess fat, so the weight should allow you to perform the exercise the recommended number of times. It is recommended to increase the number of repetitions as soon as you realize that you can easily cope with the load. The second option (working with weights and equipment) is possible exclusively in fitness centers.

To train your arms in the gym, it is recommended to choose heavy weights. This guarantees the greatest return. The result appears after the weight of the dumbbells reaches 7-8 kg. This does not mean that you need to immediately start with “explosive weights,” but it is also not recommended to “get the hang of it” with 1-2 kg dumbbells for a long time. According to instructors, the optimal weight for a beginner is 5 kg.

How to choose the right weight: start doing a set of exercises and if after the third set you feel tired, then this weight is right for you.

Program

Schedule a routine for yourself for the week. The number of sets and repetitions depends on how you feel. It is also necessary to make adjustments for the days of the cycle. To remove subcutaneous fat from your arms, 25-30 repetitions are enough.

The optimal training duration is 45 minutes. It is advisable to monitor your pulse (the norm is 130 beats per minute). If the norm is exceeded, it is better to stop doing the exercises.

Correct completion

You need to finish your workout with a so-called “cool-down.”

Do not train more than 3 times a week, otherwise it will be very difficult for your muscles to recover.

At home

1. Complex one

For this you will need dumbbells or bottles of sand (water). Start with 12 repetitions and gradually increase their number.

Warm-up

Raise your hands up one at a time (starting with the right). Then, lower them down, bending your elbows, while clenching your fingers into a fist. We repeat, only now the left one starts.
Extend your arms in front of you, clasp your fingers and stretch slightly. Feel how your back muscles stretch.
Everyone knows the “mill”. The back is straight, the buttocks and stomach are “tight”, the legs are shoulder-width apart, the feet are parallel to each other. Take turns rotating your straight arms in a circle for 40 seconds.
Jumps and swings. Feet together, arms hanging freely. Perform jumps (legs to the sides) and at the same time raise your arms up (they also spread to the sides). Jump at a fast pace for 40-45 seconds.

1.1 Exercise for arms and shoulder muscles

Starting position (IP) for all exercises: feet shoulder-width apart, knees slightly bent, back straight, stomach tucked in.

Take dumbbells, bend your arms at the elbow joint so that a right angle is formed. In this position, spread them apart (while your elbows rise to shoulder level), count to two and then slowly lower them, returning to IP. This is a great exercise for getting your ovens into the best shape possible. Exhale as you lift the dumbbells.

1.2. Working the biceps

Turn your arms palms forward, bend them, press your elbows to your sides and lift the dumbbells. Squeeze your hands as you lift and flex your biceps.

Bend your elbows as you lift the dumbbells in front of you. Raise dumbbells to shoulder level.

1.3. Triceps work

IP for this exercise: Bend your knees slightly and tilt your head forward. Keep your back straight.

Standing in IP, bend your arms and hold in this position. On the count of two, straighten them back and then bend them back. Don't forget to tighten your stomach. Be careful not to strain your neck.

After completing the exercise 12 times, straighten your arms and hold in this position for 8 counts.

1.4. Triceps relaxation

Performed without dumbbells. Bend your right arm at the elbow and bring it behind your head with the help of your left. Hold for three seconds and then switch sides. Feel your triceps relax.

1.5. Push ups

Focus on your knees and palms, tuck your stomach. Lower and rise for a count of two. We don’t strain the neck, the navel is pulled up. Do 12 push-ups. Keep your back straight and breathe evenly.

After completion, sit down on your heels, palms remain on the floor, stretch your back, relax.

1.6. For upper back and shoulders

Lie on your stomach, stretch your arms bent at the elbows in front of you so that they form a right angle. Slowly lift up, just above shoulder level, and slowly lower down. This perfectly corrects posture.

1.7. "Hitch"

Each exercise must be repeated 10 times.

Hands on the belt. On the count of “one” - turn to the right and spread your arms to the sides, on the count of “two” - return to the individual position. On the count of three, turn left.

Arms spread to the sides, make circular swings with both arms at the same time.

2. Complex two

2.1. Starting position (IP): feet shoulder-width apart, knees straight, back straight, stomach tucked in, arms down.

Raise your arms with dumbbells to the sides. Number of repetitions: 30.

2.2. IP: sitting on a chair, back straight, legs together.

Raise your arms with the dumbbells up, carefully bend your arm, bringing the dumbbell behind your head, and then straighten it. Number of repetitions: 20.

2.3. IP: see exercise 2.1.

Spread your arms to the sides, lock in this position for two counts and lower. Number of repetitions: 30.

2.4. IP: see exercise 2.1.

Raise your arms in front of you, hold this position for two counts, and slowly lower. Number of repetitions: 30.

In the gym

Girls are recommended to start working in the gym with basic exercises for their arms. For beginners, this is the basics. This is work with free weights (dumbbells or barbells), which is aimed at building muscle mass and is a must for both beginners and experienced bodybuilders.

1. Basic exercises (BA) for arms

1.1. Dips

One of the most complex but effective BUs. When performing it, not only the triceps are used, but also the pectoral muscles. Beginners train with their own weight; advanced athletes can use weight belts. Not every girl will be able to lift her weight, so if the parallel bars don’t give in to you, don’t despair. Strengthen your arms with other available exercise equipment, and return to parallel bars after a couple of months of regular training.

What is important in parallel bars: correct technique. If performed incorrectly, there is a risk of injury. To prevent this from happening, do not start the exercise from the bottom point. For unwarmed muscles, this is fraught with tears and sprains. Stand with your arms outstretched and slowly lower yourself down. Watch your elbows. Some should be laid back and as parallel as possible. This way the extensor muscles are worked out better.

A little trick: for maximum triceps work, don't bend over too much and keep your shoulders parallel to the bars and your elbows pulled back. To train the pectoral muscles, your elbows should look to the sides and your body should only lean forward slightly.

Number of repetitions: the maximum possible for you. When the next full ascent is impossible, slowly lower yourself to the bottom point and rise again to the highest possible height. Repeat two more times.

1.2. Pull-ups on a classic horizontal bar

Works both biceps and back. To use different muscle groups, you can change the grip (“from yourself” and “towards you”).

Number of repetitions: as many as you can do. And as usual, after reaching the “limit”, try to pull yourself up one more time or two.

Many modern gyms are equipped with a special simulator (gravitron), which makes it easier to perform push-ups and pull-ups. The load in the gravitron is reduced due to a counterweight, which starts working when a person needs help. Thus, there will be no risk of tearing the lower back, the muscles gradually get used to the load and become stronger.

1.3. Seated French press

With this technique, the triceps receive a noticeable load. It is important to do everything correctly and watch your neck. When working with heavy weights, it is better to ask a trainer for backup.

IP: The press is performed from a horizontal bench with a backrest. Grasp the dumbbell so that the disc is in your palm and your thumbs are on the handle. Lift it above your head, holding it with both hands. The forearm should be next to the head, perpendicular to the floor. Inhale and smoothly lower the dumbbell behind your head in a semicircular path. As you exhale, fully extend your arm and return the dumbbell to its original position.

When performing a seated press, it is very important to monitor the condition of your shoulders and elbow joints. They should be motionless, and the amplitude of their movement should be maximum.

1.4. Standing dumbbell curl

IP: feet shoulder-width apart, knees straight, elbows pressed to the body, arms with dumbbells down. The wrists need to be turned so that the palms “look” forward.

As you exhale, slowly bend your arm until your biceps contract completely. The dumbbells should be at shoulder level. Hold for a couple of seconds and, as you exhale, slowly return to IP.

Alternatively, this exercise can be performed while sitting or bending your arms alternately (this will make it possible to work with more weight).

1.5. Handle raise (biceps)

Performed on the lower block with a straight handle.

IP: feet shoulder-width apart, back straight, buttocks tense, stomach tucked in. Elbows pressed to the body. As you exhale, raise the handle to tension at the top point (the so-called “peak of the biceps”) and while inhaling, slowly lower it down. At the same time, we do not fully extend our arms in order to maintain static tension.

1.6. Lowering the handle from the upper block (triceps)

Helps the triceps muscles gain shape, tone and become more defined.

IP: feet shoulder-width apart, knees slightly bent, elbows pressed to the sides. Bend your lower back, grab the handle of the upper block. As you exhale, pull it down until you get maximum tension in the extensor muscle and press your elbows to the sides of your body. Then lean your body forward slightly and fully extend your arms by contracting your triceps. Hold for a moment and, while inhaling, smoothly return to IP.

Concentrate on working your muscles.

Alternatively, lowering from the upper block can be done with a rope handle. In this case, when lowering your arms, you should slightly spread them to the sides at the bottom point of the movement.

2. Additional exercises

2.1. Arm extension using a rubber shock absorber (triceps)

IP: sit down, straighten your back. Take the elastic band so that one bent arm is behind your head and the other is behind your back. The elbow should be as close to the head as possible.

As you inhale, straighten your arm, stretching the rubber shock absorber, and as you exhale, return to IP. Perform 20-25 repetitions. When performing this exercise, try not to use inertia. Working with an expander is performed only with muscle effort. Watch your elbow and don't tilt it to the side. The shoulder should remain motionless.

2.2. Extension of arms with an expander behind the back, standing

This pressing exercise is performed standing and perfectly stabilizes the muscles of the shoulder blades, shoulder, and gluteal muscles.

IP: feet shoulder-width apart, slightly bent. Place the resistance band behind your back so that it is below your shoulder blades (approximately chest level). Raise your arms to chest level, bend your elbows, keep your palms parallel to the floor. Brushes must be motionless.

From IP, as you exhale, slowly extend your arms in front of you, then return to IP. The main thing is to control muscle work as much as possible. Do not make your task easier by using the force of inertia, otherwise your work efficiency will be reduced to zero.

2.3. Bent over arm extension

During work, the triceps are effectively pumped. Performed with dumbbells of a comfortable weight for you or with an elastic band.

IP: feet shoulder-width apart, knees slightly bent, body tilted forward, eyes looking at the floor. The pelvis should be pulled back, slightly arching the lower back. The back should remain straight. Bend your elbows, lift them back and squeeze your shoulder blades together. Elbows should always remain parallel to each other.

Perform extensions in three sets of 30-35 times. At the end of each approach, you need to fix the position for 25-30 seconds.

2.4. "Reverse" push-ups

An effective way to tone your triceps.

IP: sitting on the floor, knees bent. Take your hands 15-20 cm away from your pelvis, place your palms on the floor (palms position: fingers forward), lift your buttocks off the mat. Push up from the floor with the strength of your arm muscles, make sure that your elbows are parallel and do not spread them to the sides.

A small nuance: the position of the hips allows you to adjust the load. The closer to the legs, the easier it is to perform push-ups and vice versa, the closer to the arms, the higher the load on the muscles.

Number of repetitions: for beginners, it is enough to perform one approach 20-25 times. For those who exercise regularly in the gym, it is recommended to perform two approaches. In between push-ups, lie on the floor, stretch your entire body, tense your muscles, pull in your stomach and stay in this position for 20-25 seconds.

2.5. "Reverse" push-ups from a bench

During the execution, the entire triceps is perfectly worked out.

IP: hands shoulder-width apart, legs slightly bent, back straight.

Slowly inhale and lower yourself down, bending your arms to a right angle. As you exhale, push up from the bench and return to the starting position. When performing the exercise, do not spread your elbows to the sides. The torso should move almost close to the bench.

2.6. Arm extension from chest

Another effective exercise for triceps. Performed alternately with each hand.

IP: lie on the floor, bend your knees, feet parallel to each other. Take a dumbbell in your right hand. The elbow should be turned outward. As you exhale, bend your elbow and bring the weight to your left shoulder. As you exhale, straighten it.

Number of repetitions: 15-20 times.

Then repeat the same with your left hand.

2.7. Concentrated biceps curl

This exercise can be performed in various modifications. One option is seated IP, when the elbow rests on the knee or on the opposite hand. In another variation, it is performed with a barbell and both elbows rest on the knees. Its peculiarity lies in the extraordinary amplitude of movement during lifting of the projectile and a very powerful peak contraction at the top point. Those. When the projectile is lifted upward, the load reaches its maximum and is not removed. This means that when you hold the projectile at the peak point, you work your biceps as effectively as possible. This exercise can be performed both with supination (rotational movement) and without it. When rotating the hand, the dumbbell should be closer to the thumb.

It is important that when working with the apparatus, the shoulder is strictly perpendicular to the floor. As you exhale, the arm bends and lifts the weight, and as you inhale, it extends.

Method "21"

Experienced bodybuilders note that over time, isotonic programs become less effective. A “plateau” effect occurs when the muscles get tired, get used to the load, the growth of muscle tissue slows down sharply and the effectiveness of training is reduced to zero. David Carfagno (founder of the Institute of Sports Medicine in Scottsdale, Arizona, USA) proposed an innovative technique that allows you to literally “shake” the muscles and launch active processes in the body. The essence of the method is that during the same exercise it is necessary to alternate three different amplitudes of movement (AM): lower, upper and full. For any BP, 7 repetitions are performed in each approach.

This program is a real test even for endurance bodybuilders, so trainers recommend working with lighter weights than usual.

Basics

Programs for swinging arms consist of three supersets and are performed at a fairly fast pace.
A one-minute break is required between sets.
The first workouts using the “21” system should consist of one exercise and only for one muscle. Gradually you can diversify the sets and increase the load.
Any program can be adapted to the Carfagno system.

Training scheme according to the David Carfagno system.

1. French bench press

IP: lying on a bench, feet on the floor, parallel to each other, stomach retracted. Hold the dumbbells with your palms facing each other (neutral grip). Straighten your arms and place the weights above your shoulders.

1.1. Lower amplitude: Smoothly lower the dumbbells to head level. Pause for two counts. Extend your elbows until you reach a 45-degree angle.

1.2. Upper range: Smoothly lower the dumbbells until your arms form a 45-degree angle. Pause for two counts. Straighten them out.

1.3. Full range: Lower the dumbbells to head height and then extend your arms fully.

2. Standing biceps curl

Performed with a straight crossbar.

IP: feet shoulder-width apart, feet parallel, knees slightly bent, back straight. The crossbar is taken with an “underhand” grip.

2.1. Lower BP: Using your biceps, lift the bar up until your arms form a right angle. Pause for one or two counts, return the bar to IP.

2.2. Upper AD: The bar is compressed to chest level and lowered to 90 degrees.

2.3. Full BP: connect the upper and lower BP.

3. Standing cable extension (triceps)

IP: standing, knees slightly bent, torso slightly tilted forward with a bend at the waist, elbows pressed to the sides. The bar is held with an overhand grip, the back is straight, the stomach is pulled in. The exercise is performed with the following amplitudes:

3.1. Lower: the bar is “squeezed” downwards using the force of the triceps until the arms are fully straightened, then raised to 90 degrees.

3.2. Upper: the crossbar is squeezed to 90 degrees and returns to the IP.

3.3. Full: the bar is squeezed towards the floor and then the hands return to the IP.

4. Push-ups

IP: emphasis on toes. The body is straight (parallel to the floor), the stomach does not “sag”. Hands shoulder-width apart, fingers pointing forward.

4.1. Lower BP: holding the body in upright position, lower your chest to the floor and slowly return to IP.

4.2. Upper BP: Lower yourself to the floor to the middle of the amplitude.

4.3. Full AP: Fully bend and straighten your elbows, lowering all the way to the floor and rising almost to the level of your fully extended elbows.

5. Biceps Curl with Rope Handle

IP: legs together, knees slightly bent, shoulders relaxed, stomach pulled in, arms down.

5.1. Lower amplitude: hold the handle so that the wrists look at each other. Bend your elbows to a right angle and straighten them until they are completely straight.

5.2. Upper AD: bend your arms to the top point, lower to 90 degrees.

5.3. The projectile moves throughout its entire amplitude - from bottom to top and lowers until the elbows are completely straightened.

Drying hands

“Drying” means getting rid of subcutaneous fat and giving your hands a beautiful texture. However, good muscle shape is achieved not only by proper nutrition, but also by physical exercise. Drying is only suitable for those who have already built up good muscles. This procedure is strictly contraindicated for beginners.

During drying, it is necessary to adhere to the correct proportions of nutrients in the diet. During this period, preference is given to protein foods, and carbohydrates are limited.

In order to dry your hands you need to know the basic rules

The main emphasis is on aerobic short-term exercise (treadmill, etc.).
The program should also include strength training aimed at the target muscle group.
Exercises for drying your hands are best done in the gym under the guidance of an instructor.
In addition to dumbbells, during exercises with additional weight, you can use a block machine, light “pancakes” or a barbell.

Contraindications

Despite the apparent harmlessness, hand exercises also have their contraindications. It is imperative to consult a doctor if you have the following health problems:

unstable blood pressure;
problems with the spine;
diseases of the cardiovascular system;
asthma and respiratory diseases;
obesity;
osteoporosis, osteochondrosis, etc.;
diseases of the endocrine system.

The famous Coco Chanel believed that only hands can reveal a woman’s true age, because we begin to take care of our face early, and for some reason we constantly forget about our hands, which equally need our care. How to keep your hands beautiful for a long time?

To keep your hands elastic and smooth, you can completely simple exercises Houses. Such easy exercises will be useful for any woman.

Biceps

You will need dumbbells. Stand straight, feet shoulder-width apart, back straight. Taking dumbbells in your hands, alternately raise your arms bent at the elbows, almost touching the dumbbells to your shoulder. 20 times for each hand.

Triceps

If a woman has loose skin on her arms, this exercise will help tighten it. Sit on the edge of a low sofa or bench, placing your arms slightly bent at the elbows on your sides. Leaning on your hands, rise from the sofa, but instead of sitting back, go around the edge of the sofa and “hang” just below the level of the furniture, hold only on bent arms and linger in this position for a few seconds. Control your breathing. 20 times.

Push ups

Standing on the carpet, using your bent legs (crossed at the ankles) and outstretched arms as support, lower your chest towards the floor, keeping your back straight. Then bend your elbows, lowering yourself slightly, hold in this position and repeat the exercise again.

How to deal with rough elbows?

Mix salt and soda in equal proportions, adding a little water. Apply the resulting mask to your elbows (although it can also be applied to your face, the main thing is to not have too dry skin). After waiting 10 minutes, rinse off. This is an ideal peeling for elbows that will brighten them and make them more tender. Then lubricate your elbows with moisturizer, and at night you can lubricate your elbows with Vaseline.

How to make your hands beautiful?

An important aspect in achieving beautiful hands is proper nutrition skin and its hydration. You need to devote enough time to these procedures and the effect will not be long in coming.

Nutrition

Nourishment for your hands should consist, first of all, of eating the “right” food and using nourishing creams suitable for your skin type.

Take a few strawberries and, after mashing them, mix them with a tablespoon of sour cream. Add some olive oil and apply to hands for 25 minutes. Rinse off with cool water.

Hydration

Hands, especially in winter, need to be moisturized. For this purpose, glycerin-based creams are used, essential oils, natural extracts. Apply the cream at least once a day. Don't forget to put on gloves before you start doing household chores.

Gymnastics for arms and hands

Light gymnastics is especially useful for tired hands and joints that lose flexibility. It should take 3 to 5 minutes to do.

Nail care

In 0.5 l warm water dissolve 1 tbsp sea salt. After holding your hands in salt water for 20 minutes, wipe them dry and lubricate them with hand cream. This bath will help prevent sweaty hands and brittle nails.

To avoid brittle nails, lubricate them with lemon juice. You can simply cut off a slice of lemon and thoroughly lubricate the nail plate with it.

Clench your fingers into a fist, then unclench
Simulate playing the piano
“Playing” an imaginary piano, first on the table, then on the wall
Squeeze and then unclench your hand 3 to 5 times
Raising your arms, make rotational movements with your hands.

With age or after sudden weight loss the skin of the hands may lose its former elastic appearance and sag. Sports and properly selected exercises for beautiful hands will help you return to your previous state. The muscles will become toned and, increasing, tighten the skin, as a result of which they appearance will be more attractive.

To achieve a beautiful arm line and elasticity of muscle tissue, you need to choose a set of exercises aimed at the forearms. Many girls have problems with this particular area, as they appear there. body fat and sagging skin due to weakening muscles. Thanks to strength training, the result will appear in two months in the form of a beautiful relief.

You need to start with the correct preparation of a training plan, which depends on the initial physical data and personal level of training.

When creating a training program, you should consider:

Features of metabolism in women. Eating more fat and less carbohydrates will increase your endurance and enable you to lose weight faster.
The volume of training is recommended with multiple repetitions.
Preference should be given to low-intensity cardio exercises.
You should not take long breaks between approaches, 1 minute is enough, since breathing and pulse in girls recover faster than in boys.
When working with dumbbells, do repetitions at a slow pace.
The number of workouts should be at least 4 per week.

The lesson should begin with a warm-up. If you experience muscle pain after exercise, you should take a warm shower, which will increase blood circulation in your arms and shoulders. A bath with the addition of sea salt and a few drops of essential oils. It could be lavender, rosemary or tea tree.

For training at home

There are many ways to effectively pump up your arms, make them more beautiful and stronger. Strength training can also be done at home. For such exercises, you will need dumbbells from the equipment. Strength fitness training will help correct figure flaws and work out problem areas.

To lose weight in your arms and strengthen their muscles, the following exercises will be effective:

Dumbbell row to the chin . Hold the dumbbells with your palms facing you, arms extended down, so that the weights are in the area of the front of the thigh. Bend your elbows and lift the dumbbells to your chin. You need to start with 10 repetitions, gradually increasing to 20 times. The exercise involves the triceps, this is the area in which fat is most deposited and skin sagging occurs. This training makes it possible to tighten the muscles of the upper limbs and back.
Dumbbell Curl . Stand straight, shoulders apart and chin raised. Hands with weights should be extended forward. Simultaneously or alternately bend the upper limbs at the elbows. Start with 10 repetitions. The emphasis should be on the elbow joints.
Curling your arms behind your head . The exercise is designed to form the muscle relief of the inner part of the arms. Take one dumbbell with both hands and lift it up as much as possible. The line must be straight. Bend your arms, placing the dumbbell behind your head. The load should fall only on the elbows, and the shoulders remain motionless.
Plank . Lay out a rug and lie down on it. Raise your body, resting your toes and palms on the floor. Stretch your body as much as possible, giving it a straight line. Hold this position for at least a minute. Start with 3 times. The exercise puts stress on all muscles, but especially strengthens the muscle tissue of the upper extremities. The plank allows you to form correct posture, while burning calories well.

For training in the gym

The main disadvantage of working out at home is the lack of sports equipment. Such training will allow a girl to quickly reach the limit in muscle growth. To get better results, you need to visit the gym.

An experienced trainer will offer a whole range of arm exercises for women:

Pull-up on the horizontal bar . It should be performed with a narrow regular grip and be sure to touch the bar with your chin. When performing this basic exercise, the entire shoulder girdle is strengthened. You can start with a minimum number of times.
Wide-grip barbell curl in a standing position . You need to start with training with the bar. Take it in straight arms, palms turned forward. Slowly raise the bar to your chest, without making sudden jerks. Pause and smoothly return to the starting position. Perform 3 sets of 10 times. When the training actions are performed without effort, you need to switch to the barbell.
Bench press . Requires a close grip to perform. The barbell should be held with straight arms above your head and lowered slowly. You can't spread your arms. When the bar touches your chest, pause for a couple of seconds and press the bar back up.
Arm extension with dumbbells in a lying position . You should lie down on an exercise bench with your feet on the floor. Raise your arms with weights up perpendicular to your torso. Palms should face up. Your arms should be bent smoothly at the elbows, lowering the dumbbells to your earlobes.

It is necessary to follow a diet during training. You should not eat food two hours before class and an hour after it. Products for the diet should be carefully selected. Preference is given to protein and slow carbohydrates. Such food is a source of energy.

The menu should be varied and balanced. It should contain complete proteins, fats and carbohydrates. Fasting is strictly not recommended. If you refuse to eat or go on a low-calorie diet, strength training will not be effective because it requires energy.

The following protein products should be a priority - chicken meat without fat and skin, fish, cottage cheese, kefir. Eating porridge will be beneficial.

A prerequisite is proper drinking regimen. Water is needed at every stage of training. In between exercises, you need to drink little by little so as not to cause a feeling of heaviness in your stomach. You should drink at least 2 liters of liquid per day.

Systematic implementation of a set of exercises for beautiful hands and exercises with dumbbells will give good results. Such a workout will not only help you lose weight, but also create a beautiful figure. Features of the female hormonal levels will not allow pumping this part of the body. The result of a complex of training in the gym and at home will be beautiful hands and a great figure.

Useful video about exercises for beautiful hands

Our hands are busy all the time, whatever we do in a day - we carry bags, clean, cook, work, but despite all these movements, our muscles are quite lazy. We will give you some tips to make your hands beautiful.

Removing lazy armpits

Muscles of the chest and armpitsthere are actually quite a lot of depressions lazy to make them workyou need to sweat a lot. Get on your knees Place your hands on the floor like this so that your palms are turned out inward, and the fingers looked at each other. Slowly, exclusively o due to the muscles of the arms, o launch yourself towards the floor and just as smoothly push yourself up o push yourself into the starting position without straining nothing but the muscles of the arms and chest.

Triceps push-up

Need to borrowthe same position as during the first push-up but this time your palms need to beparallel to each other, andfingers should lookforward. Just as slow lower yourself to the floor and push yourself out back usingonly the triceps muscles.Beginners need to do 7– 10, three approaches.

Standing press

You need to pick up dumbbells or several bottles of water (at first 500 grams each). Pull hands with dumbbells forward, bend your elbows, lift hands behind your head and slowly lower your hands behind your head very deeply. Straighten hands above your head and put another nine behind your head once, and so on for three approaches.

The easier you will be do exercises I, the more weight is needed and the more often the income is needed - 15–20 at a time.