Exercises for losing weight on arms and shoulders at home for women without dumbbells, training programs, TOP exercises

Beautiful and graceful hands are not only a thin wrist, but also the absence of loose skin and fullness along the entire length or in the area from the elbow to the shoulders. Unfortunately, even fairly slender people with a good figure have full arms, which looks quite unattractive. It is possible to remove excess fat from the problem area with the help of special exercises, which can be performed at home without the use of special sports equipment, and a clear understanding of the reasons why it occurs will help prevent its reappearance and development.

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Where to begin

To achieve what you want, you need to be patient and do the exercises correctly. Regular exercise will provide you with the desired results. Experts advise doing gymnastics for 4 months, 2 times a week. By following this schedule, you will see how your skin has become tightened, elastic, and your arms have noticeably decreased in volume.

There are some sports recommendations that must be followed before each workout:

Talk to your doctor about exercise. For some diseases of the heart and respiratory system, sports exercises are prohibited.
Switch to proper and healthy eating. Diet plays a key role in losing weight. Eat more vegetables, fruits, berries and greens. Make it a rule to start your day with oatmeal or a glass of kefir. Avoid fast food, sweets, fatty foods and smoked foods. Experts advise eating fresh fruit or salad 2 hours before training to energize your body. Remember that eating right will help you achieve your goal.
Be sure to do warm-up exercises to avoid injuring your muscles with sudden movements.

Warm-up exercises

Before starting any complex, it is important to do a warm-up, which will help prevent injuries to unwarmed muscles. Warm-up should be smooth, leisurely and warming up. We offer the following methodology:

Shoulders. Stance: keep your back straight, legs free. Start rotating your shoulders in an improvised ellipse. You need to repeat the exercise 20 times.
Hands . Starting position: arms extended in front of you, fingers clenched into fists. Gently rotate your fists in different directions. Repeat 20 times.
Neck and shoulder muscles. The stance is the same as in the shoulder warm-up exercise. Tilt your head in different directions. Make sure to perform smoothly so as not to damage the cervical vertebrae. Repeat 10 times in each direction.
Mill. Stand: free. Bend forward and raise one arm up and the other down. Your figure should resemble a windmill. Touch your toes with your hands one at a time. Perform 30 times, 15 times on each leg.
Biceps and deltoid muscles. Starting position: arms extended in front of you, feet shoulder-width apart. Bend your limbs at the elbows and press them to your chest. Then straighten them and repeat the same. Total 20 repetitions.

Simple ways to increase muscle size

There are a lot of theories about how to build bigger biceps.

Some people say to focus on doing frequent repetitions and really feeling the burn in your muscles.

Others believe that it is enough to exercise only a few times a week.

There is also an opinion that there is no need to pump the biceps brachii muscles at all. Instead, it's better to focus on performing heavy compound exercises like deadlifts and bench presses.

Well, I've experienced all of the above, I've also worked with thousands of people, and here's what I've learned:

Many people need to train directly on their biceps in order to achieve the size and definition they want.

Performing complexes on the back muscles will help in the formation of strong arms, but it is unlikely that this will be enough to achieve the desired size and definition.

Barbell exercises and dumbbell curls are great for increasing the size and strength of the biceps muscle.

High-repetition and isolated exercises in a block machine can be included in the training complex, but they do not replace working with free weights.

One intensive pumping of the arms per week is enough.

An important part of what you need to do correctly and consistently is volume, that is, the total number of repetitions you do each week. This is especially important when you exercise with iron (especially when exercising with heavy weights), the main rule of which is:

This is especially important when you exercise with iron (especially when exercising with heavy weights), the main rule of which is:

The heavier your reps, the less you can do per week without experiencing symptoms of overtraining.

The heavier the weight in an exercise, the longer it takes your body to recover after performing it.

Now that I've tried many different split workouts and regimens, here's what works best for muscle growth.

If your workout involves heavy weight exercises (80-85% of one rep maximum weight (or 1RM) you can lift), the optimal volume should be on the order of 60-70 repetitions every 5-7 days.

This applies not only to the biceps, but also, as a rule, to any other groups of skeletal muscles.

In the case of the biceps, we also have to take into account the fact that they are actively involved in all pulling exercises.

If you're doing, say, about 60 reps of weight lifting exercises per week for your back, then an additional 60 reps for your biceps will likely be too much of a load.

I've worked with thousands of people and have found that 30-40 reps per week for the biceps alone (in addition to other workouts for other muscle groups) is sufficient.

However, every day I meet people whose biceps do not want to grow even with the right training. In this case, I recommend that they do the following every week:

9 sets (4-6 reps) of weight lifting/latt rows, plus 3 sets of dumbbell lifts of 8-10 reps.
6 sets of dumbbell curls after a few days.

This small increase in weekly volume, of course, will not have an instant magical effect, but it will help overcome the “plateau” of muscle growth.

Now that we've covered the basics of theoretical training, let's look at the best exercises for training biceps.

A set of 7 exercises

This system allows you to work out the muscles of the arms and shoulder girdle, as well as the main muscle groups of the whole body, at home. Before training, do a little warm-up or exercise, which will also help you quickly lose weight and get rid of cellulite.

Knee push-ups

Involved - deltoids, triceps and pectoralis major muscles. Knee push-ups are a lighter version of floor push-ups. It is recommended to perform it to strengthen the muscles, followed by a transition to push-ups. You need to try to move your knees a little further during each lesson, straightening your legs. The position of the hands when doing push-ups can be normal or narrow.

Classic version

We rest our knees and hands, shoulder-width apart, on the floor;
We raise our feet and cross them;
We do push-ups, straightening our arms at the elbows;
Movements are smooth and leisurely. This pace promotes good muscle development.

With a narrow hand position

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By using a narrow arm position, you can increase the load on the triceps. We perform the exercise in the same way as in the first version, but we place our hands a little narrower than our shoulders.

You can also do push-ups against a wall or bench. For beginners, the optimal number is from five to ten push-ups. For those who are accustomed to loads - twelve with three repetitions.

Reverse push-ups

We work the triceps and remove fat from the armpits. There are several options for performing this movement at home:

Option 1

We install two benches parallel to each other. The distance between them should be equal to the outstretched legs;
We turn our back to one of the benches and place our palms on its edge shoulder-width apart;
We hold the edge of the bench with our palms;
We place our feet on the edge of another bench;
We perform push-ups, bending our elbows to a right angle.

Option 2

We use one bench;
We turn our backs to the bench and place our palms on its edge;
We stretch our legs and rest our heels on the floor;
We perform push-ups by pushing our arms, raising the body until a right angle is formed at the elbow joint.

Option 3

A more lightweight option compared to the previous two. It is performed in the same way as the second option, but we do not stretch our legs, but bend our knees at a right angle.

Push ups

How to increase biceps at home if you don’t have a horizontal bar? One of the good exercises is push-ups.

However, it is important to understand that with their help you will not be able to quickly pump up your arm muscles, since part of the load will be distributed on the abs, chest and back. The training scheme is quite simple: take a starting position with your hands at shoulder level and start doing push-ups

The number of approaches and repetitions depends on your physical capabilities. But you shouldn’t try to do heavy workloads from the very first day, because it won’t end well. They should be increased gradually.

Dumbbell Curl

Exercise for biceps. You can use several options for performing the exercise. When using light weights and a large number of approaches, it perfectly removes fat from the arms and shoulders.

With simultaneous bending

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It is performed standing and also sitting, leaning on the back. This makes it possible to better load the muscles, since the force of inertia cannot be used when lifting a dumbbell;
We take dumbbells and begin to bend our elbows, moving the apparatus up to our shoulders.

In an alternating version, you can use a lot of weight, since the muscles of one arm have the opportunity to rest.

Important! At the top point, the palm should be higher than the elbow. Otherwise, when you throw back, the load will go away from the target muscle.

Standing Dumbbell Press

The best dumbbell shoulder exercise. We work the triceps, trapezius and deltoid muscles. This movement helps to create a beautiful and toned shoulder line.

We stand so that our legs are slightly wider than our shoulders, and our forearms are turned out;
We bend our arms with dumbbells. A right angle is formed at the elbow;
We squeeze the dumbbells. At the top point, keep your arms parallel and hold for several counts.

We start with minimal weights. After developing the muscles, we increase the weight and perform twelve exercises of three repetitions.

Horizontal pull-ups

This requires a crossbar at a low height of up to 1 m or the presence of TRX loops.

Execution technique

⇒ It is necessary to grab the bar with a reverse grip, and the bar itself, while hanging, should be at chest level;

⇒ Do not allow the body to sag; from head to toe it is as straight as a string;

⇒ When performing a pull-up, the upper chest at the top point should almost touch the bar;

⇒ At the top point, hold for a second and lower down again. Remember, at the bottom, don't let your hips sag down.

Standing flyes

We tighten and strengthen the inner part of the shoulder.

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Feet shoulder-width apart, back straight;
We bend our arms slightly at the elbows, the dumbbells are on the sides in the hip area;
Raise your arms with dumbbells above shoulder level;
We hold the dumbbells in such a way that the plates located in front are slightly tilted;
Raise the dumbbells smoothly. We work in the lateral plane.

We plan the number of repetitions in accordance with our level of physical fitness.

Carefully! The exercise can cause serious injury to the shoulder joint. It is recommended to start performing it with minimal weights and after a good warm-up.

Cable extensions.

Cable extensions are exactly the kind of exercise that cannot be done with just your own weight, and they will perfectly complement your TRAINING PROGRAM. It's simple, convenient and affordable. An ordinary car cable is quite inexpensive and can be easily attached at home.

Arm extension.

“Arm extension” is already an exercise for more advanced users, since it requires more physical preparation than others.

Without using a dumbbell, horizontal bar, cable or some other “device”, it is impossible to train biceps. In terms of the price/convenience/result ratio, the car cable is simply unbeatable: it’s cheap, can be attached to any pole, and works perfectly on the biceps.

Incline flyes

Bent-over flyes are a great exercise for women that work the back of the deltoid muscles and also help lose weight in the back and shoulders.

We lift dumbbells. We tilt the body and bend the legs slightly. The back retains its anatomical curve in the lumbar spine. We hold dumbbells at arm's length near the feet;
We spread our arms to the sides, making movements at the shoulders.

We perform 10-15 times in 3-4 approaches. Beginners should start with a minimum weight.

Attention! The exercise puts increased stress on the shoulder girdle and lumbar region!

Plank

A static exercise that gives a good load on all major muscles. It is carried out in two versions.

Option 1

We stand with emphasis on our knees and palms of our hands;
We stretch our legs, leaning on our toes. The body is a perfectly straight line - without deflection in the pelvic area;
We don’t raise our heads, our gaze is directed to the floor;
We hold the bar from several seconds to one minute. It depends on your fitness level;
Let's breathe freely.

Option 2

It is performed in the same way as the first option, but we focus not on the palms of the hands, but on the forearm area - from the palms to the elbows. This is a lightweight option that is suitable for untrained girls. Having worked the muscles well, after some time you can gradually begin to perform more complex options.

You can complete the complex with breathing exercises or stretching.

Remember! You cannot hold your breath, as this creates a strong load on the heart and blood vessels.

Contraindications

Any load can either have a positive effect on the body or have negative consequences.

You should avoid training in the gym and exercises to strengthen your arms:

for hypertension;
persons suffering from cardiovascular diseases;
women during menstruation;
after operations;
for problems with joints;
persons who are very overweight;
for problems with the musculoskeletal system;
for hernia and osteochondrosis;
women during pregnancy;

Exercises for arms and shoulders without dumbbells

First, we will look at exercises for losing weight in the arms and shoulders, which do not involve the use of dumbbells and other equipment, but are nevertheless effective.

Push ups

The simplest and most effective exercise for arms and shoulders for women and men. You need to rest your hands on the floor, place your palms clearly under your chest and do push-ups, lowering your body parallel to the floor by bending your arms. Repeat the exercise 10-15 times in 2 approaches .

Elevated push-ups

For this exercise you will need two chairs. With one hand you need to rest on the seat of one chair, with the other on the seat of the second chair. Your feet should rest your toes on the floor and keep your back straight. You need to do push-ups from chairs in 2 sets of 20-25 times .