An effective complex for training arms. The most effective exercises for men's and women's hands. Effective exercises for pumping triceps and biceps

Have big and Strong arms every man wants, as this is one of the indicators of masculinity. Women want their hands to be in good shape, have pleasant outlines and a relief pleasing to the male eye.

This contributes to the fact that arm exercises are very popular. This fact is obvious - if you come to the gym at any time, then in any case there will be someone who will pump their arms at that moment.

What muscles are there in the arms?

The main muscle groups that can be worked by doing arm exercises are the biceps and triceps. Also, when talking about the arms, they include the deltoid and forearm muscles.

The biceps are represented by two muscle heads on each arm. Also, exercises aimed at developing this part of the arm involve the brachialis, which helps push the biceps further, which helps visual increase such a muscle group.

Using certain arm exercises, you can use the triceps, which consists of three bundles. Both boys and girls should train this muscle group. In the first case, it affects the strength and visual volume of the arms, and in the second, it helps to cope with a common female problem, in which triceps sagging is observed.

The forearms are the muscles that are responsible for grip strength. Basically, only men develop it.

Located on the shoulders trapezius muscles, consist of three bundles, like the triceps. The stronger sex strives to make them incredibly wide in order to emphasize their strength and power. Girls do arm exercises that work their shoulders just to make them look slim and toned.

Bicep pull-ups

There are not many good exercises for developing biceps. But why train one muscle if you can train several groups at once? You can combine pumping up the biceps with the latissimus muscles. Try it the following exercises on your arms and back.

You can do pull-ups with a reverse grip shoulder-width apart, or use a narrow grip, but in this case your palms should face outward. In addition to the biceps, the lower parts of your muscles will be involved. latissimus muscles, and the forearms will also be well strengthened.

The Ubiquitous Press

When considering exercises for the arms and chest, one cannot help but mention the regular bench press with dumbbells on an incline bench. Depending on the angle taken, the load will move between the chest, shoulders and triceps - the smaller the angle, the more the arms and upper arms will work. shoulder girdle.

In addition, the forearms are trained quite well, since the working weights in this exercise can be used quite heavy.

So, lie down on a bench, first picking up dumbbells if you are training alone. If you have a partner or trainer nearby, ask them to hand you dumbbells when you lie down.

Lie on a bench with your back down, arms straight up. As you inhale, lower your arms, and as you exhale, press the dumbbells up to fully raise the barbell.

Performing this arm exercise with dumbbells will allow you to pump up not only the shoulder girdle, but also the pectoral muscles. But, of course, if you want to concentrate the load on one muscle group, then you should change the angle of the bench.

Do four sets of 10-12 reps.

Arnold press

This way of swinging was invented by Arnold Schwarzenegger himself. Without similar exercise on his arms and shoulders, he would not have achieved his expressive triceps and shoulder muscles.

It is very effective and works well deltoids, as well as triceps.

To perform it you will need a bench and dumbbells. Sit straight on the bench; you can lean on its back if you raise it to an angle of 70-90 degrees. Raise the dumbbells to shoulder level, with your palms facing your body. Place your feet well on the floor. This will be the starting position.

As you exhale, begin to lift the dumbbells up while twisting your palms 180 degrees. At the peak of the lift, you should sit with your arms straight up and your palms facing forward.

There is no need to straighten your arms 100%, closing the elbow joint - do not slightly bring your arms to full straightening.

This is a fairly effective arm exercise that allows you to develop your shoulders and also work your triceps. To see consistent progress, perform four sets. Try to do 8-12 repetitions in each of them, constantly increasing the weight of the shells.

An effective set of hand exercises

If your goal is not to increase overall strength and endurance of the whole body, then complex exercises, given above in this program, will not suit you. It is necessary to perform isolated exercises that will specifically load only your arms.

This complex is dedicated to the recruitment muscle mass and lasts about 9-10 weeks. Exercises for the arm muscles should be done in such a way as to cause the maximum anabolic effect in the body.

Increasing arm muscle mass

If it is not possible to practice daily, then you can include this complex in training days when other muscle groups are loaded. For example, biceps and forearms can be trained together with pectoral muscles, triceps and shoulders - along with the legs. It is possible vice versa or in other combinations.

Day 1. Biceps.

Barbell curls for biceps. Performed standing, the grip should be at shoulder width or slightly narrower. Do four sets of 8-12 reps. Can be done on straight fingerboard or W-bar, as you wish.

Hammers. Take dumbbells and stand straight. Start lifting the dumbbells one at a time using your biceps to shoulder level. Perform three or four sets of 10-12 reps.

Bent over arm curls. Set the bench at an angle of about 60 degrees. Bend your arms alternately onto your biceps. When lifting, your elbows should remain in place and perpendicular to the floor. It will be enough to perform three approaches 10-12 times.

Day 2. Triceps.

Dips. If you can do more than 15 times, then you need to do it with additional weights. Put on an athletic belt and attach a weight plate to it with a chain. Try to go as low as possible. Do four sets of 8-10 reps.

Seated dumbbell French press. Sit on horizontal bench. Take one dumbbell with both hands and lift it above your head. Bend your elbows so that the dumbbell falls behind the back of your head. At the point of maximum triceps stretch, stop and begin to lift it up. Do three or four sets of 10-12 reps. It’s better to do it with a partner who will insure you.

Bent over dumbbell straightening arms. Hold the dumbbell with your right hand. Find a place of support, for example, a wall or a dumbbell stand. Lean your left hand on it. Bend the body at an obtuse angle, but close to 90-100 degrees. Press the hand with the dumbbell to your ribs and place it in a position so that it is parallel to your body. Bend it at an angle of 90 degrees - this is the starting position. Then, as you exhale, straighten it as high as possible along the body. Hold for 1 second and return to the starting position. Do this three or four sets of 10-12 times.

The exercises listed above for hand development can be performed not only in this complex, but also when compiling your own individual program. The main thing is that when performing each of them you feel the work of the target muscle groups.

Day 3. Shoulders and forearms.

Army press. Proceed in the same way as described above.
Lifting dumbbells with straight arms in front of you. Take two dumbbells in your hands and stand straight. Place your feet shoulder-width apart. Begin to raise your arms one by one, without bending them at the elbow, in front of you to eye level. Do three sets of 10-12 reps.
Arnold press. You can add more if you feel you have a lot of strength left. Follow the instructions given earlier.

You can use this complex to increase the volume of the muscles in your arms. You should rest no more than two minutes between sets. There's no need to rush.

Hand exercises for girls

It is best for girls to focus their attention on the triceps. Perfect Exercise, which will help tone this muscle group, is extension of the arms in a block.

This isolated exercise which only works the triceps. It will help to give targeted load to the muscles, which will allow you to work only the necessary areas of the arms.

Extension of arms in block

Attach horizontal handle to the top carabiner and set the appropriate weight. It should be such that you can perform 25-30 repetitions of this exercise.

Grab the handle with a regular grip slightly narrower than shoulder-width apart, keeping your elbows close to your ribs. Straighten your back, lower yourself slightly, bending your knees. In the starting position, your arms should be bent at an angle of 90 degrees or less.

Begin to bend your arms downwards, thereby straightening them. But do not bring it to the point where the elbow joints close when fully straightened, but leave them slightly bent. This way you can avoid unwanted injuries.

Perform three or four sets of 20-25 reps.

Standing dumbbell lateral raises

Speaking about effective arm exercises for girls, it is worth mentioning the dumbbell lateral raise.

It will help make your shoulders beautiful. You need to do this exercise with dumbbells. Take a light weight, about 1-2 kilograms for each hand.

Lower your arms down and press the dumbbells together at a level just below your stomach. As you exhale, begin to lift the dumbbells, spreading your arms out to the sides as if you were a bird. The elbows should always be higher than the hands.

The top point of the movement is the moment when the parts of the arms that start from the elbow and end at the shoulder become parallel to the floor. Hold for 1-2 seconds and return to the starting position along the same trajectory in which they were raised.

Perform three sets of 15-20 reps.

Conclusion

Don't forget about proper nutrition And in a healthy way life. After all, without this, even the most complex and effective workouts will be unsuccessful.

For muscle growth It is necessary to consume a sufficient amount of protein, and for relief, reduce the amount of fat to almost 0 and reduce the level of carbohydrates consumed.

Hands are the part of the body that attracts attention first. Despite the fact that this is only a small part of the entire human body, there is no escape from the universal desire to pump up the “cans”. For most guys coming in Gym, increasing your arms in volume, making them sculpted is the main, and sometimes the only goal of training.

Without the right program training to reach maximum potential is impossible. First, let's look at the anatomical features of the arm muscles, and then move on to discussing how to pump up huge biceps and triceps using the maximum effective complex exercises.

Everyone knows what “biceps” and “triceps” are. However, in order to achieve maximum height, it is also important to understand how these muscles work.

Biceps

Biceps brachii

Tendons connect the biceps muscles to the arm bones.
Biceps The shoulder consists of two heads: long and short.
The long head is on outside arms and makes up most of the biceps brachii muscle.
The short head is on inside hands.
Forms the overall size of what is called the biceps. Most exercises are aimed at causing hypertrophy of this muscle.

Brachialis muscle

Located deeper than the biceps brachii muscle.
This muscle does not play big hands in functional movements, helping the biceps brachii muscle to bend the arm in elbow joint.
Although brachialis muscle not a significant part of the arm, it is still important in balancing muscle size. By adding exercises to your arm training program aimed at this muscle, you can further increase the volume of your hands, getting a more holistic and harmonious picture. Your arms will look as strong as those of professional bodybuilders.

Triceps brachii

Consists of two sections or heads which form the famous horseshoe shape and make up the entire back hands.
Important muscle to stabilize the shoulder joint.
The triceps makes up one third of the total arm size. If you want to build massive arms, then you should pay attention to exercises that cause maximum triceps hypertrophy.
Undertraining the triceps can lead to overuse of other muscles, increasing the risk of muscle strains and tears. It is very important to train the triceps with the same frequency and load as the biceps.

Forearm

Consists of several more small muscles, including:
Flexor carpi ulnaris ( outer part wrists)
Long palmaris muscle(not everyone has it. If so, it is located in the center of the wrist)
Flexor radialis wrists (middle part of the wrist)
Pronator teres(inside the wrist)
And a few more smaller muscles
The forearm is important for flexing the wrist and elbow.
The forearms also balance out the appearance of the arms. Large, inflated biceps and triceps, with poorly developed forearms, not only look unsightly, but also increase the risk of injury.

Hand muscle interaction

It would seem that lifting a water bottle or throwing a basketball is a fairly simple action, but each movement requires complex set actions and reactions from the arm muscles. In order to correctly perform a particular movement, the muscles must work harmoniously together.

When you push something, your triceps should tense and your biceps should relax. When you pull, the situation is reversed. When the biceps are active, the triceps are relaxed, and vice versa.

Before you begin training to bulk up your arms, it is important to understand these principles. Please pay Special attention on how your muscles work during each movement. Direct all the tension to the active muscle so you can stimulate muscle hypertrophy, which leads to an increase in muscle mass.

Basic principles of increasing arm muscle mass

There are many theories and techniques on how to make your arms bigger by using muscles, tendons and ligaments.

The two main training principles boil down to high repetitions at low intensity and low repetitions at high intensity. Which one is correct? Actually, both. To achieve maximum growth, you need to focus on compound movements during your workout, devoting the entire day to loading your arm muscles.

Let's find out what points would be good to observe during training

What's Important to Remember During the Best Arm Workout

Approaches

from 4 to 6
According to a study published in the American Journal of Sports Medicine, in order to achieve muscle hypertrophy, you need to perform 40 to 60 repetitions per muscle in one workout.
4-6 sets just allow you to complete those 40-60 reps needed for growth.

Rep plan

from 6 to 10
As mentioned above, 40-60 repetitions for each muscle group maximally stimulate the process of its growth. You can achieve these values by performing 5 to 10 repetitions in each approach.
For example, 4 sets of 5 reps with a heavy weight, followed by 4 sets of 10 reps with a lighter weight will get you to the target 60 reps.

75 to 85 percent of your rep max or 1RM ( Weight Limit which you can lift in one repetition).
This may be contrary to what you have been taught, but using a heavier load has been shown to cause maximum muscle hypertrophy during arm training.
In order to stay motivated and stay interested in training, variety is important. This way you can break up your training program: train at high intensity on one day, low on another, and so on. This will help you not to give up training and pump up your arms.

Selecting arm exercisesAnd

When it comes to increasing muscle growth, it is very important to choose suitable exercises. There is no need to invent something unimaginable. Many are great for simulating muscle hypertrophy. classic exercises for biceps and triceps. Next we will look at them in more detail.

It is also important to change your training program every 6-10 weeks, depending on your level. This will help avoid plateaus in training and simply relieve boredom.

Training frequency

According to a study by the American Journal of Sports Medicine, the most top scores can be obtained by training one part of the body every 5-7 days.
It is also important to remember that many compound exercises, such as push-ups and rows, involve several muscle groups at once, so objectively there is no point in 2 or more hands days per week. You will get results even if your training program only has an arm day every two weeks.

The best exercises for growing arm muscle mass

Not all arm exercises are created equal. Some use only certain areas of the hands, while others may simply look impressive, but in fact do not bring any significant benefit.

We have collected the best and most effective exercises for pumping up massive, muscular arms.

All of the exercises below are performed with free weights. This is because when you train with free weights, you have more room to move. For many muscle groups, exercise machines are completely unsuitable.

List of the best biceps exercises

Biceps curls with barbell

Hold the barbell reverse grip on outstretched arms, the core muscles should be tense and the back should be straight.

Biceps curls with EZ barbell

Hold the EZ bar with a reverse grip with your arms extended, your core muscles tight and your back straight.
Keeping your upper arms still, bend your elbows. Keep your wrists straight.
Bend your arms until the forestay is as close to your shoulders as possible.
Stop briefly at the top.
Slowly and smoothly lower your arms to the starting position.

Alternating biceps curls with dumbbells

Take a pair of dumbbells and hold them with an underhand grip. Stand straight with your core tense.
Palms should be facing forward.
Keeping your upper arms still, bend your elbows. Keep your wrist straight.
Concentrate on tension in your biceps, stopping briefly at the top.
Slowly and smoothly lower your hand to the starting position.

Biceps curls with Hammer dumbbells

Take dumbbells in your hands. Make sure your core is tight and your back is straight.
Palms facing the body.
Bend your elbows, keeping your shoulders motionless. The movement is similar to using a hammer.
Slowly and smoothly lower your arms to the starting position.

Pull-ups on the horizontal bar

Hold the horizontal bar with an underhand grip. Keep your hands approximately shoulder-width apart.
During the exercise, keep your core tense and your arms slightly bent at the elbows.
Pull yourself up until your chin is level with the horizontal bar.
Lower yourself slowly and repeat again.

List of the best triceps exercises

Close grip bench press

Lie down on the bench, grab the barbell with your palms narrower than your shoulders. Push the barbell straight up and over your chest.
Slowly lower the barbell towards your chest. Try to feel the tension in your triceps.
Keeping your elbows bent, lift the barbell to the starting position and repeat.

Dumbbell overhead press

The exercises can be performed both standing and sitting. Hold a dumbbell with both hands and lift it above your head.

The elbows should point up and the movement should come from the forearms. Elbows move minimally.
Lower the dumbbell behind your head, stop, then slowly raise the dumbbell to the starting position.

French bench press

Hold the EZ bar with an overhand grip. Sit on a flat bench and slowly lie down on your back.
Hold the barbell behind your head.
Throughout the entire exercise, elbows point upward.
Slowly and smoothly lower the barbell towards your face, stop, then return to the starting position.

Extension of arms in the upper block for triceps

Make sure the handle on the crossover is in the correct position at the top.
Grasp the handle, make sure that top part hands were at the sides of the body throughout the entire exercise.
Pull the cable down, paying attention to the tension in your triceps.
Stay at lowest point, then slowly and smoothly lower your arms to the starting position.

Dips

Firmly grasp the bars in the overhead position. Straighten your arms all the way, keeping your core muscles tense.
Bend your elbows and slowly lower yourself down.
Pushing off from the bars, go back up. Watch your posture and technique of performing the exercise.
This exercise can also be performed by pushing off from a bench behind you.

List of the best exercises for the forearms

Reverse Curls

Stand up straight and hold the EZ bar with a reverse grip.
Without moving your shoulders, bend your elbows and lift the barbell up.
Stop at the top, then slowly and smoothly lower your arms to the starting position.

Training program

Close grip bench press:

3-4 sets of 4-6 reps

Barbell Curls:

2 warm-up approach 10-12 repetitions
3-4 working sets of 4-8 reps

Push-ups (optional: weights can be attached to your belt)

3-4 sets of 4-8 reps

Biceps curls with Hammer dumbbells:

3-4 sets of 4-8 reps

Alternating biceps curls with dumbbells:

2-3 sets of 6-8 reps

It is not enough to simply do the exercises listed. You need to constantly push yourself, increase the load, the number of approaches, and the weights used. Doing the same exercises without making any changes will lead to a plateau, where growth in both strength and muscle mass stops.

Try to increase your working weight by 0.5-2 kilograms each workout. At the same time, make sure that the execution technique is close to ideal.

When performing high-intensity sets, reduce the rest time between them. This will force the body to use the energy it receives more efficiently and will also increase endurance.

Include working to failure in your training. It is advisable to leave the approach to failure until the end of the exercise. Just do as many reps as you can on the last set without compromising your technique.

Remember to change your training program after 6-10 weeks, with different exercises, higher loads and more repetitions.
Focus on the muscle you are working on. this moment. Review the anatomy section to understand how this muscle works, which will help you visualize the effects of stress on it. This understanding will allow you to increase muscle tension and hypertrophy.

Both men and women perform a set of exercises for the arms during training, but their goals differ radically. The stronger sex wants to increase mass, and women, on the contrary, want to reduce volume. There are universal exercises for this muscle group, but the principle of execution is different for both sexes.

Top 5 arm exercises that are effective for men.

1. Standing biceps curl

How it works: The barbell lift stimulates the entire biceps and allows you to use heavy weights.

Starting position: With an underhand grip, grab the barbell, hands shoulder-width apart. Chest up, shoulders back, elbows tucked to your sides—keep them slightly bent. How to do it: Tighten your back muscles and, using your biceps, lift the barbell up. The body must remain motionless. As you inhale, return to the starting position.

Starting position: stand straight. Hold dumbbells neutral grip. The arms are located along the body - the elbows are slightly bent.

How to do it: straining your biceps, pull the projectile towards your shoulder. Make sure that your elbow does not change position. At the top point, hold your hand, then, gradually and slowly, return it to the starting position. Repeat the exercise with the other hand.

3. Incline Dumbbell Curls

How it works: develops the biceps from an extended position.

Starting position: sit on incline bench– angle 45-50 degrees. Hands with dumbbells are lowered - neutral grip.

Execution principle: lift the dumbbells to your shoulders, while turning your hands - palms up. The little fingers should be on top; it is in this position that the biceps contract as much as possible. Do not raise your elbows while moving. At the top point, contract your biceps and hold the position. Then return to the starting position.

4. Scott Bench Rise

How it works: The exercise uses the biceps as much as possible.

Starting position: rest your hands on the bench, elbows shoulder-width apart - do not make them a fulcrum. The legs are positioned behind the bench so that the body is fixed. How to do it: Raise the barbell as high as you can. But do not make a jerk for this, as this may result in injury. Maintain the position at the top point. Then lower the barbell and return to the starting position.

5. Pull-ups

How it works: The biceps flex as you pull your entire body toward your stationary forearms.

Starting position: grab the bar with an underhand grip - hands shoulder-width apart. Hang. How to do it: Bend your knees slightly and arch your back slightly. Pull your body towards the bar slowly. Don't swing. After touching the projectile with your chin, lower yourself to the starting position.

If you skip the stage of preparing the body for muscle growth, then we can say that a man, without help sports nutrition, will increase arm muscles in two or three months. And women will have to work to get rid of fullness in these parts of the body for almost six months. Moreover, a set of exercises must be actively performed several times a week.

Top 5 arm exercises that will help women reduce size.

To perform the complex you will need dumbbells weighing 1.5 kilograms.

How it works: Strengthens the biceps and triceps.

Starting position: stand straight, lower your arms with dumbbells along your body - elbows slightly bent. How to do it: Raise your arms up in front of you. Then spread them apart to shoulder level. Return to the starting position.

How it works: Emphasis on the biceps exercise.

Starting position: stand straight, arms extended forward. How to do it: Raise your hands with dumbbells up and behind your head. Then lift up and return to the starting position.

3. Push-ups

How it works: This exercise tightens and strengthens not only the muscles of the arms, but also the chest.

Starting position: take an emphasis lying on the floor. To make the exercise easier, you can lower your knees to the floor, but do not lift your feet off the floor while doing this. Place your hands wider than your shoulders, with your hands pointing forward. How to do it: bending your elbows, lower your chest so that it lightly touches the floor.

4. Circular rotation hands

How it works: this load helps keep muscles toned and burn subcutaneous fat in hand.

Starting position: stand straight, arms extended to the sides - at shoulder level. How to do it: Draw circles in one direction with your hands. After a minute, change direction.

5. Bench press

How it works: in this exercise, the load is distributed between the biceps, triceps, and the chest muscles are involved.

Starting position: lie on a bench with your back. Bend your arms at the elbows and spread them to the sides. How to do it: press your arms up, but don’t straighten them completely – your elbows are slightly bent. Pause a little at the top, then return to the starting position.

Before you start performing these sets of exercises, you need to warm up. Hands must be prepared for the load. To do this, you can rotate the body with arms out and rotate the hands.

Since men are constantly increasing the weight of dumbbells or barbells, they should pay special attention to the distribution of the load. If the muscles of the back, buttocks and abs are not strained, you can damage your lower back.

In the complex for women, the emphasis is on the number of repetitions, not weight. But gradually, to improve results, you can increase the weight, but it should not exceed four kilograms.

Natalia Govorova

Reading time: 14 minutes

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Every woman with age faces such a problem as sagging arms - and this is especially true for those who lead a sedentary lifestyle or have poor nutrition.

To get rid of this trouble, you need to spend only 20-30 minutes a day on exercises, and then you will simply admire the beautiful shape of your arms and shoulders, as well as your own perseverance in achieving your goal.

Many women are chasing results in order to lose as much weight as possible. short time without physical activity, choose strict diets with poor nutrition, which causes the skin of the body to become flabby and muscle atrophy develops.

In order for the muscles to be in good shape, in parallel with diets, it is necessary to increase the load and play sports.

Video: Exercises for sagging arms (with a weighted ball)

These exercises help develop biceps and triceps.

It should be remembered that before exercise it is necessary to stretch the muscles - especially those to which more attention will be paid during training.

Exercises for sagging arms for biceps

One arm concentrated curl:

To perform this type of exercise, you need to equip yourself with one dumbbell. Beginners are recommended to take dumbbells from 1.5 to 2 kg, gradually increasing the weight.

If you don’t have any dumbbells at home, you can take 1.5 liter bottles and fill them with water.

To perform a bench press, sit on a chair, bench or exercise ball and spread your legs with your knees bent.
Take a dumbbell or water bottle in one hand and place your elbow on inner part hips. Place your other hand on your thigh.
Extend and bend your arm with weights.

Watch your breathing: When bending your arm, you need to inhale, when extending, exhale.

There is one caveat to this exercise: if you extend your arm to the end, then the brachialis muscle also works.

The exercise should be performed 8 - 10 times 3 approaches for each hand.

Alternating arm curl in a sitting position

For alternating arm curls, you will need two dumbbells or bottles of the optimal weight for you.

Take a dumbbell in each hand and sit upright on a chair or bench with your back straight.
Begin to bend your right arm with dumbbells as you inhale and straighten it as you exhale, then your left.
When performing this exercise, the elbows of the arms should not move to the sides.
When bending, the hand with the dumbbell turns towards itself.

To do this exercise, take dumbbells or water bottles.

Stand up straight.
Raise your right hand with dumbbells or a bottle without turning your hand and lower
Lift up left hand and lower

Do the exercise in several approaches.

Simultaneous arm curl in a standing position

Take it in your hands dumbbells or water bottles.

You need to bend your arms in 3 sets of 10 times.

To make the exercise more difficult you can take heavier weights or increase the number of repetitions.

5 exercises for triceps against flabby arms

Video: Exercises for triceps against flabby arms

Arm extensions with dumbbells in a lying position

To extend your arms with dumbbells while lying down you will need bench or narrow bench.

Lie down on a bench and grab a dumbbell or water bottle.
Raise both hands with fillets or bottles up.
Then, while inhaling, bend your arms slowly so that your elbows do not go to the sides.
As you exhale, straighten your arms back.

Do the exercise in 3 sets several repetitions.

Attention: When performing the exercise, you should bend your arms carefully so as not to hit the dumbbells in the face.

Seated dumbbell extension

Sit upright on a chair or bench.
Hold a dumbbell or water bottle in one hand.
Raise your weighted arm up and straighten it.
As you inhale, bend your arm back so that the dumbbell or bottle is behind your head.
As you exhale, return your hand back.

Do this exercise 8-10 times in 3 approaches.

Attention: When curling your arms, be careful not to hit your head with the dumbbells.

Bent over arm extension

Take dumbbell or water bottle with optimal weight.

Step forward with one foot and bend your knees until you are in a stable position.
Lean your body forward slightly. The head is in line with the spine.
Place one hand in front standing knee, and bend the other 90 degrees.
When inhaling, straighten your arm back, when exhaling, bend it.

For good results you need to do the exercise until the muscles burn, in several approaches.

Triceps push-ups from a bench

Suitable for performing the exercise e to a bench or bench . If these devices are not available, you can use a sofa.

Stand with your back to the bench.
Place your palms on it and straighten your legs so that your pelvis remains in a hanging position
Begin to bend your arms and lower your pelvis without touching the floor. The back should be straight.

Do push-ups like this 8-10 times 3 approaches each.

To complicate the task you can put your feet on a second bench or stool

Pushups

This exercise does not require dumbbells or benches.

Place your palms on the floor and walk your legs back. Beginners can kneel.
Hands should be shoulder-width apart.
Begin to lower your torso down without moving your elbows to the sides.
Raise your torso back up.

Do push-ups without arching your back.

Lower your body deeply , but do not touch the floor.

Arm stretching - exercises to prevent sagging arms and shoulders

After all exercises, you should definitely stretch.

Stretching exercises will help relax muscles after exercise and make them more elastic..

Stretching the arm muscles while sitting cross-legged

Sit cross-legged on the floor cross-legged.
Extend your left arm towards your right shoulder.
Bend your right hand and position it so that it is behind your left hand.
By using right hand point your left hand towards your shoulder and relax as much as possible. You should feel the muscles in your left arm stretch.

Repeat same stretch with the other arm.

Pull one hand it takes up to 8 seconds.

Triceps stretch

This stretch can be performed both sitting and standing.

Extend your right arm up.
Begin to bend your right arm back so that your palm touches your shoulder blade. When stretching your right arm, help your left.

Repeat the same with the other hand.

Arm stretch with arm lock

Repeat stretch with the other hand.

This simple complex exercise does not take much time, it can be included in your daily routine.

Giving everything to exercise 15-20 minutes a day , you will prevent sagging arms and return your arms and shoulders to their former beautiful shape and elasticity.

What exercises do you prefer to prevent sagging arms? Share your feedback in the comments below!

Everyone dreams of being fit and beautiful hands. Exercises with dumbbells will help you achieve this goal.

You can have a slim figure without going to the gym, by exercising regularly and purposefully.

It is necessary to practice increasing loads gradually: ignoring this principle can lead to injury. Make a training plan and don’t put it off - the sooner you start implementing it, the faster you will notice the results!

A little anatomy

The target arm muscles that require loads are the biceps and triceps. These muscles are not strongly involved in Everyday life. Without receiving load, they acquire a jelly-like consistency. This applies to both men. If they are processed using effective strength exercises, you can increase the volume of muscle mass, create relief and get rid of both thick and too thin limbs. If you want to make your limbs smaller and thinner, you need to stick to.

Power training are at the forefront in terms 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.

A training set of 10 exercises

The presented complex will help to work out and strengthen 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. Execution on fresh air will provide double benefits!

1. Swing your arms

This exercise is also the 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.

2. Various types of push-ups

They are in first place among. Work out harmoniously muscle groups, making your shoulders and arms beautiful and thin. Varieties of this movement with own weight allow you to increase and decrease the load, as well as shift its emphasis to different areas of the muscles.

practiced most often 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.

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

Repeat as many times as possible.

4. Dumbbell Curls

Simple, but one of the... The biceps receive most of the load.

We perform it while standing, stretching our arms with dumbbells in front of our chest.
We make movements in the elbow, bending and unbending it.
We keep our hands parallel to the floor - Only the elbow works.

To begin, do as many repetitions as possible. This movement helps a lot.

5. 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.

6. 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. Many people perform this exact exercise at home to prevent the accumulation of fat deposits.

We lie down on the floor and rest on our toes and palms.
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 great.

7. Curls behind your head with one dumbbell

Works the triceps. The muscles in this area are usually those who exercise little physical exercise. This exercise also 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 at the elbow joint, the remaining parts and bodies are static.
We focus on how they stretch thoracic region and the inner surface of the forearm.

8. Bent-over dumbbell raises

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

We hold the dumbbells with our palms facing inward.
Bend your torso, bend your knees slightly for stability. We maintain the natural anatomical curve in the lower back!
We lower our arms with dumbbells freely.
With help shoulder joints we spread and bring our hands together. The body is motionless, only the shoulders work.

We repeat eight times.

Attention! Sudden movements can't be done. This may result in sprain or injury!

9. Jumping rope

This universal exercise on the main muscle groups. Jumping gives good load on the inner side of the forearm: usually it can be difficult to work out!

Let's jump into fast pace within ten minutes.

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

10. Arm rotation

You can complete the complex with this exercise, removing the load from your arms and relaxing your muscles. Such a hitch will allow you to avoid it the next day. Also used for stretching and developing flexibility.

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

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 pay attention to the fact that the wrists also help to properly hold the weights and increase the impact of strength exercises on the shoulders and forearms. Classes are conducted in several areas.

Compressive force is developed using expander and 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 strengthening the hand. 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.

Number of exercises. For beginners, the number of exercises performed should be minimal. You need to focus on your feelings. Muscles cannot be overloaded; loads must be added gradually.
Training mode. Only strengthened muscles can be trained in a regimen of twelve to fifteen exercises with three repetitions! This figure is average - it can be increased or decreased depending on your physical training, age, weight and other individual characteristics.
Time mode. To avoid overloading your muscles, you need to exercise every other day. Muscle must recover, so daily training cannot be practiced.
Proper diet- your first assistant. Availability of protein products slow carbohydrates will help build slim figure and a masculine silhouette.

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 fit and sculpted muscles, you need to make a training plan and constantly follow it. You can apply the complex with emphasis on the arms described above, and also consult with a sports doctor or trainer and develop individual training for myself personally. 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!