Sagging skin on women's arms is a problem that experts say can be solved with simple exercises. In fact, to tighten the skin on your hands, in addition to exercise, giving up bad habits and leading a correct, healthy lifestyle will be useful.
Exercises for sagging arms for women should be performed taking into account the recommendations of trainers - this will make it possible to increase the effectiveness of the exercises.
The recovery process will not be quick, but strict adherence to the recommendations described in this article is guaranteed to help correct the current situation.
Athletic arms are an indicator of a beautiful body
A girl's beautiful figure is usually associated with a thin waist, prominent bust and voluminous hips. But, why, athletes with a toned and sculpted body always win against the background of ladies with curvaceous figures. Modern fashion dictates its own standards of beauty, and accordingly, society tries to adapt to them.
Nowadays, every girl strives to make her body look athletic, but in order for the figure to really become attractive and the body to be healthy and strong, you need to pay attention to working out all the muscles. Hands are no exception. With age, they, like other parts of the body, lose elasticity and shape. Hands are also an indicator of youth and to keep them in good shape you need to train. There is a whole range of exercises for the upper limbs. Let's look at how arm training works in the gym for girls below.
Proper nutrition
During training, girls should adhere to proper nutrition, which will help quickly break down fat and build muscle mass. It is recommended to consume large amounts of protein. It is found in meat and fish, dairy and some other products. At the same time, it is necessary to limit the consumption of fats and foods high in “bad” carbohydrates. In this regard, it is undesirable to consume a lot of sweets, flour products and other things.
It is recommended to steam or boil food in water. Fried, spicy and smoked foods are not recommended. It is important to drink plenty of water throughout the day.
You need to eat often, but use small portions for this. It is not recommended to eat two hours before training and the same amount of time after training.
What to work on
A good study of the relief of the arms helps prevent sagging, sagging, weakness in the limbs and other age-related changes that begin after 25 years. At this age, the aging process begins, the performance of collagen and elastic fibers decreases, “skin respiration” and cell renewal slow down. Thus, the body gradually loses its former elasticity and youth, although until the age of 27-30 this can be an almost unnoticeable phenomenon.
Arm training in the gym for girls includes working on:
- shoulder;
- forearms;
- biceps;
- triceps;
- flexion and extension of the upper limbs.
Inventory that may be needed:
- push-up mat;
- expander;
- dumbbells;
- weights;
- barbell;
- crossbar.
When can I expect results?
A girl will be able to pump up her arms at home within a month after starting training . If, of course, you train well, eat right, get enough sleep and maintain a sleep schedule, and your life does not consist of stress.
But this does not mean that in a month your hands will miraculously turn into the hands of an athlete who spent 10 years transforming his body.
No, the result will be, but not so enchanting. Everything is gradual, you will need to be patient.
Warm-up
It is a mistake to think that warming up is optional. Absolutely before every workout, it is necessary to warm up the parts of the body that will be under load. This reduces the risk of injury, improves technique, and increases the body’s strength and endurance. Accordingly, warming up is an important part of the training process, which should not be neglected.
Hand exercises for girls in the gym should also begin with the following warm-up exercises:
- General warming up of the body. 2-3 minutes of easy running and jumping. You can replace it by running up and down the stairs or doing a cardio machine. This warm-up accelerates blood through the vessels and quickens breathing.
- Approximately 10 minutes should be spent warming up your elbows. It is performed using hand rotations. Place your palms on your shoulders and begin circular movements, first in one direction, then in the other.
- Swing your arms.
- Stretching your arms and shoulders increases strength. You need to pull your arms to the sides until you feel tension, then return them to the opposite position.
Thus, key warm-up exercises will make your workout more effective. Let's look at how to pump up a girl's arms in the gym below.
Cool down: mountain climbers
20 reps
Can I congratulate you on completing this workout and on the fact that you have already pumped up your arms? Of course yes!
Exercises in the gym
We pump our arms in the gym. For girls, there are several effective exercises that will help get your hands in order in the fastest possible time with regular training.
- One of the simplest and most effective exercises with dumbbells is alternate rises. It gives relief to the upper delts and pumps up this area.
Technique: taking dumbbells, bend your elbows, keeping them in line with your chest, and lower them down as you exhale. The hand does not bend, keep the shoulders in a level position without lifting, the back is straight.
- Biceps pumping.
Technique: lower your hands with dumbbells down and press them tightly to your body. Alternately, the arms are raised to the shoulder, the elbows are extended to half strength.
- "Hammer". Can be performed in any body position (standing, sitting and lying down).
Technique: dumbbells in hands, arms down. Alternately, the left arm is raised parallel to the body (the hand is turned toward the body from the side) to shoulder level. It is important to maintain a straight body position without bending when working with your hand. The wrists should be firmly fixed in one position.
- Press behind your head. Triceps workout.
Technique: Sit comfortably on a bench or exercise machine. In a sitting position, take dumbbells in your hands, bend your elbows. Hands are held parallel to each other and rise up, lowering behind the head. Lower your forearms back until they reach the level of your biceps.
- Upper rod with spring expander. Trains the muscles of the shoulder girdle.
Techniques:
- Hands with an expander are placed back behind the back, then returned to the starting position
- The arms with the expander are extended forward. One arm is bent and pressed to the chest, the other goes behind the back. The simulator is pulled back.
- Step on the expander band with both feet, take the loops in your hands and pull them out to your chin as much as possible
- Standing with your feet on the expander, you should bend forward, straightening your arms in different directions.
- Arm training in the gym for girls is not complete without training with heavier sports equipment.
- Curling arms with a barbell. In this way, you can pump up the outer and inner parts of your arms.
Technique: with a wide grip in a standing position, take the barbell in your hands; to begin with, you can use a bare bar, you can even take a plastic one in the first stages of training. The bar smoothly rises to chest level, lingers for a few seconds and returns down.
- Bench press with a barbell.
Technique: in a lying position, grab a barbell with a narrow grip. The barbell must be held straight, slowly lowered down to chest level, then raised to the opposite position. Push-ups also strengthen your arms and can be done during every workout.
- Hanging on the bar.
Technique: grab the bar with your hands and hang in the air. If you can’t pull yourself up yet, you can just hang. It trains endurance and has a positive effect on the spine. Next, start doing pull-ups.
- Reverse push-ups on a bench.
Technique: Sit on the floor with your back to the bench. Stretch your arms back and grab it, bend your legs at the knees for comfort. The arms are stretched out on the bench so that the body rises up, then lower back down.
IV Superset
Seated dumbbell flyes and biceps curls
10 reps + 10 reps
Technique for performing dumbbell raises while sitting:
Dumbbell flyes strengthen your shoulders and arms and are great for straightening your posture.
Sit on a fitball, place your hands on your hips and hold dumbbells in them.
Raise the dumbbells off your hips until your arms are parallel to the ground. Bend your arms and shoulders, then slowly lower the dumbbells back toward the ball. Exhale as you lift the weight and inhale as you lower it.
Technique for performing biceps curls:
These lifts will work your biceps while still working your legs isometrically.
Hold dumbbells in your hands and lean your back against the ball (and the ball against the wall).
Begin lowering yourself toward the floor until your legs are bent 90° at the knees. Stretch your arms until you feel a stretch in your biceps.
Now bring the dumbbells up to your shoulders. Tighten your arms, then lower the dumbbells. Do not move your legs during the exercise.
Load levels and training times
- Basic arm training for girls in the gym. Exercises for beginners are designed for minimal stress, as the body needs to safely get used to regular training. To begin with, you can perform push-ups in combination with exercises with dumbbells and an expander. You shouldn't overexert yourself. Warm-up time should be at least 10-15 minutes. The duration of work with a weighting agent should be no more than 15 times, 3 approaches with short breaks. Dumbbells should be light in weight.
- With normal body preparation, you can devote 35-45 minutes to training, when exercising 1-2 times a week. Lifting dumbbells, barbells, push-ups, standing presses can be included in the intensive training program. Arm training in the gym for girls can include lifting with weights in the amount of 3-5 sets of 10 repetitions, 3-5 sets of 20 repetitions with a barbell, 15 push-ups of 2-3 sets.
- Increased load includes a full complex with additional loads and increased time. Your body’s readiness for such a program should be checked carefully and gradually, and you should also listen to the trainer’s recommendations, and it is better to be under his careful supervision.
Correct selection of dumbbell weights for exercises
There is no universal dumbbell weight that suits everyone. But there is a simple trick by which it can be determined.
For those who are taking their first steps in sports, we recommend starting with the lightest ones – 1 kg. Take them and start doing any basic exercise (for example, bicep curls). do 2 sets of 15 reps with this weight comfortably and in a controlled manner
, and by the end you feel muscle tension - this is the right weight. If it was too easy, increase it.
But weight is not the only factor that will determine your comfort during exercise. This is also influenced by the shape and material of the dumbbells.
They are most often sold in metal, rubber and neoprene.
. If you plan to study at home, consider the last two options. They are softer and less likely to damage or scratch the floor.
It is also better to choose dumbbells with hexagonal ends
. They are more stable and less likely to roll away when lowered to the floor. You can lean on them steadily and perform some types of exercises.
Full program
An effective training program for girls on hands is developed by trainers based on the body’s strength capabilities and condition. What exercises can be included in the training complex?
Option 1:
- basic shoulder exercises;
- dumbbell row to the chin;
- bending your arms behind your head;
- bending with dumbbells;
- push-ups from the wall, from the knees, from the floor, with a bench;
- bar;
- pull-ups on the bar.
Option 2:
- barbell chest press;
- seated dumbbell press;
- swings with dumbbells to the sides;
- bench push-ups;
- extension and flexion of arms;
- Hammer exercise.
A little theory: how to train women?
Women's arms can be pumped up with strength training. There is an opinion that they cannot be practiced by the fair sex, as they will form too much muscle mass.
In fact, there is no need to be afraid of this - it is not at all easy to do, since it is necessary to use large weights, and this, given the characteristics of the female body, is almost impossible. Women's muscle mass is ten percent less than men's. For this reason, volume growth is much slower compared to representatives of the opposite sex.
The goal of training is not to increase muscle volume, but to correct and work out problem areas.
In particular, to strengthen arm muscles and burn fat deposits, instructors recommend choosing a minimum weight and repeating the exercise up to ten times. After the muscles have strengthened, you can gradually increase the weight of the projectile and the number of repetitions. But you must always start with minimal loads! Before giving loads, you need to prepare and strengthen the muscles.
If you have never exercised, it would be a good idea to consult your doctor.
Carefully! You should not use weights during menstruation or with certain diseases of the spine and joints.
Recommendations
Some useful tips will be useful for girls when training their arms in the gym:
- Exercises for the arms should be combined with the development of large muscle groups. Full body work will bring more benefits.
- The triceps take up more volume in the arm. Therefore, the main emphasis should be placed on it.
- In addition, the forearms need to be developed and the hands, since grip strength is very important in training.
What is needed for this?
It’s quite possible for a girl to pump up her arms at home. You won’t have to dance with a tambourine, and you won’t have to spend a lot of money on equipment either. You will be able to make do with small sacrifices - free time and the weight of your own body. If you have any dumbbells, weights or discs, then this will only be a big bonus.
I almost missed the most important thing. Training alone is not enough. If you train, but only eat buns and cakes, then you may not expect a good result.
The maximum that will change is that you will now have more strength in your hands and you will be able to spank someone else with your dangling aspic.
It is important to keep an eye on everything:
- workout;
- nutrition;
- drinking regime;
- sleeping mode;
- stress.
If you follow each of the points, there will be results. And if you don’t, then everything is a hoax, the coach is about nothing, proper nutrition is a myth. But Dasha went to her grandmother from the next door, she gave her a potion and she lost 107 kilograms, you need to try it.
By the way, I would also like to note that if your arms are larger in diameter than an adult, well-fed anaconda, then arm training will not help you in any way. You need to monitor your nutrition and train comprehensively, namely create a calorie deficit and account for proper nutrition and physical activity.
