Arm training in the gym for girls: types of exercises, rules for conducting classes, technique and advice from trainers

Developed arm muscles are an integral part of a girl’s athletic, fit figure. Therefore, in any training it is necessary to devote time to exercises with weights on the muscles of the shoulder girdle and forearm. Don't believe in myths about big, masculine hands! It is impossible for women and girls to pump up their biceps and triceps for a number of physiological reasons. You shouldn’t be intimidated by dumbbells and barbells: in the fight for a beautiful figure, sports equipment simply must become part of your training. Let's look at the features and practical recommendations for women's training of arms and shoulders.

• Main muscle groups of the arms
• Physiological characteristics of the female body
• Arm training in the gym for girls
• Exercises using sports equipment
• Dumbbell (barbell) rows to the chin for women
• Arm curls with a projectile for a beautiful relief
• Arm extensions from behind the head
• Lateral raises with dumbbells
• Lifting dumbbells with a turn
• Effective bodyweight exercises at home
• Pushups
• Pull-ups on the bar and parallel bars to work your arms and shoulders
• Hand training program for girls

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.

Where to begin?

As in any business, starting with setting goals and objectives. When choosing exercises for beautiful hands, each girl will proceed from her own situation: some will need to get rid of excess, others will need to gain volume.

But beautiful relief is desired by everyone, and the set of muscles is universal: regardless of the appearance of the arms, everyone has them functioning thanks to the biceps-triceps, deltas and forearms.

Both skinny and fat people will have to train all this. The only difference is the number of approaches and repetitions.

The training stages are also the same:

• Warm-up: necessary to warm up the muscles, which minimizes the risk of injury, and switch the heart to exercise mode.
• Main part: This accounts for the majority of the complex.
• Cool down aimed at gradually reducing the load.

The total duration of the workout is about forty-five minutes. Three lessons a week are enough. A larger number of them will not leave the body time to recover.

It is necessary to monitor the pulse: if it exceeds 130 beats per minute, the intensity should be reduced.

Specially equipped places are ideal for training. But it is also possible to study at home if the gym is unavailable for some reason.

In any case, the most effective exercises for the arms involve the use of weights, and this is shown for girls, as well as for young people. The whole question is choosing the right weight.

There are two opinions on this matter:

1. You need to take smaller dumbbells and repeat the movements with them more often. Ideal at home and if you need to burn excess fat tissue. It is important not to overdo the load so that you have enough strength for the recommended number of repetitions. Having gotten used to the load, increase not the weight of the dumbbells, but the number of repetitions.
2. You need to work with heavy weights: the result will be visible when the weight of the dumbbells reaches seven to eight kg. Maybe. But it’s better not to practice without a coach. Most likely, he will first give out five-kilogram dumbbells. Fatigue after the third approach signals that the weight of the equipment has been correctly selected.

Well-being is the main criterion when determining the number of approaches and repetitions.

Based on your feelings, it is advisable to schedule a training program for the week. Critical days are a reason to make amendments!

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.

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:

1. 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.
2. 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.
3. Swing your arms.
4. 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.

Basic Tips

So that you can experience changes for the better as quickly as possible, we advise you to additionally adhere to the following tips:

• be sure to perform the exercises comprehensively, following a specific plan, even if you are lazy, do not skip classes;
• do a warm-up, get your body ready for work;
• perform basic exercises, and only then move on to more complex ones;
• follow the technique;
• Even if you work out in the gym every day, this will not be enough, so in addition, it is better to take care of your diet.

If you follow proper nutrition, you can achieve excellent results in just two months. If you want to be healthy and beautiful, you will have to give up large amounts of sugar and fast carbohydrates for a while and replace them with slow carbohydrates. Try to eat as many foods as possible that contain protein and fiber.

The body should receive equal amounts of fats, proteins, and carbohydrates.

The body quickly adapts to the load, addiction occurs and progress stops. Experts say that you need to change the program once every 3 months, that is, add a few kilograms of weight and load. In addition, you should change some exercises to similar ones.

If you want to track your changes, then keep a diary where you will write down your daily routine and the exercises that helped you achieve greater results.

If progress has stopped, we use 2 methods, increase the number of repetitions, or increase the weight if the number cannot be increased.

So that you can understand how to properly build a training plan and how to perform tasks, you need to watch the video and later check it in practice. For your convenience, we have prepared an interesting video for viewing on how to start exercising productively without a trainer:

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:

1. Hands with an expander are placed back behind the back, then returned to the starting position
2. 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.
3. 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
4. Standing with your feet on the expander, you should bend forward, straightening your arms in different directions.
5. 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.

The right pain

Unpleasant sensations in the muscles arise due to the decomposition of protein substances into lactic acid, which causes pain, burning and a feeling of inflammation inside the muscles.

Mild pain the day after training is inevitable and is even a sign of good muscle function.

To make the unpleasant sensations go away quickly, you can take a contrast shower, a warm bath with aromatic oils, or thoroughly stretch your muscles in a yoga or Pilates class.

It is also recommended to book a massage to relieve pain and remove muscle blocks.

Load levels and training times

1. 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.
2. 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.
3. 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.

A set of back exercises

It's no secret that exercises for women are noticeably different from general tasks for men. But why? The thing is that the muscles of female representatives are noticeably weaker. If you want to keep your back flexible, then we recommend learning 4 basic exercises that can be made more difficult over time by adding weights.

• Pull-ups with a simulator involve the use of a special gravitron simulator. However, here you need to do everything as carefully as possible. It is necessary to spread your arms slightly wider than the distance from your shoulders or leave them at the same width. Thanks to this, there will be a beneficial effect on the large back muscles, thanks to which your posture will become beautiful. This is necessary for those who often do not control the position of their back.

While working, you should also tense the muscles of your abs and buttocks, and start inhaling air only before the next approach. Do pull-ups smoothly, without unnecessary jolts or swaying.

Horizontal block connection

• Connecting a horizontal block is an essential part of complex exercises. It is very similar to standard rowing in its movements and actions that the girl will do. Because your arms are in a position that also works your pectoral muscles, you can get twice the effect.

You need to select the weight you need, grab the handles harder, inhale strongly and pull the block towards you. The back must be straight. Try to bring your shoulder blades closer to each other. The number of repetitions must be observed, since the level of your training depends on this.

Strengthening the pectoral muscles

• The vertical connection of the load to the chest will help to work even those muscles that were previously impossible to use in other workouts. Grab the part specially designed for this in the simulator and pull the handle towards you, while exhaling air. It should touch the middle of the chest. Make sure that the shoulder blades are connected to each other. The back should be kept straight at this moment, without tilting. Also select the amplitude in accordance with your capabilities, and remember, if you do not make an effort, the muscles will not be able to get into sports shape, which means that you will subsequently have to devote even more time to training.

Vertical connection of the load to the chest

• Hyperextension with additional weight will help strengthen the lower back. If you are starting to work for the first time, then try not to overload yourself, do not add extra load, as this will only harm your posture.

You need to take a weight that does not exceed 2.5 kg and, pressing it to your chest, bend over and return to the starting position. The back should be kept straight at this moment. No deflections should be allowed. 3-4 sets of 20 repetitions will be enough for the first time, later you can increase the number of times.

If you want to achieve a greater effect, then we recommend that you study the video below in detail:

Back muscle exercises for girls

The back is one of the largest muscle groups in our body, and the overall athletic appearance can depend on proper training of the back muscles. This video provides a back complex consisting of 5 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.

Drying Features

By drying we mean eliminating excess fat and gaining definition. You can get this result by combining proper nutrition (lots of protein – few carbohydrates) with physical exercise.

Attention: exercises for drying hands are not recommended for all girls! Contraindications include insufficiently developed strength of the muscular system (newcomers will have to wait!), problematic spine, fluctuating blood pressure, heart problems, asthma, and a faulty thyroid gland.

Those free from restrictions must learn simple rules:

• Aerobic exercise will dry you out most effectively. Let's jump on the treadmill and exercise bike!
• You will have to work on weight machines according to the principle of “localism” - with a specific muscle group.
• It’s worth making friends with “pancakes” and a barbell. A block simulator can also become a friend and assistant.

Of course, mastering such a program on your own is unrealistic. We are looking for a smart trainer!

Recommendations

Some useful tips will be useful for girls when training their arms in the gym:

1. Exercises for the arms should be combined with the development of large muscle groups. Full body work will bring more benefits.
2. The triceps take up more volume in the arm. Therefore, the main emphasis should be placed on it.
3. In addition, the forearms need to be developed and the hands, since grip strength is very important in training.

What muscles to pump

To get your arms in shape, you need to tone the muscles of your shoulder and forearm.

Main attention should be paid to:

• biceps – biceps flexor muscle;
• triceps - triceps extensor;
• small muscles of the forearm that allow you to bend the elbow, rotate the hand and shoulder.

The shoulder area above the elbow gains the most weight, so you need to concentrate mainly on the biceps and triceps.

Previously, we talked about gaining muscle mass for men.