Author of the article
Andrey Belozertsev
Drawing up programs for effective muscle mass gain.
Slender, toned arms are the main decoration of a girl.
To keep your muscles toned, you need to exercise regularly.
So, sculpted biceps are a sign of a real athlete.
Unlike other muscles, quickly getting your biceps in shape is not difficult even for a person who is very far from sports and physical activity.
In this article you will learn how to pump up a girl’s biceps in the shortest possible time.
Why should a woman train her biceps?
Unlike the stronger sex, for whom the biceps is an adornment and pride, in women this muscle is considered one of the most problematic areas.
The arms above the elbows become flabby even in young girls if they neglect training.
Therefore, to maintain an attractive appearance, you need to regularly train your biceps.
For many women, the arms above the elbow become fat very quickly - fatty tissue is deposited in this area.
Alas, the areas that gain weight first are genetically programmed.
All that remains is to fight the appearance of cellulite and sagging.
If you have this problem and your arms are getting fat catastrophically quickly, you need to get used to doing biceps exercises at least several times a week.
Pumping up a girl's biceps is not the easiest task. Exercises should not be aimed at building muscle mass, but at relief and maintaining tone.
Regular training will restore skin elasticity and speed up blood circulation, which will have a beneficial effect on the condition of the entire upper limb girdle.
Despite stereotypes, the optimal weight of dumbbells for such training is at least three to four kilograms, and not one or two.
For the relief to become more pronounced, the muscles must work well.
In this case, lifting a small weight will not bring any effect, and your time will simply be wasted.
Push-ups between chairs
Let's look at this in more detail. This is another very good triceps exercise for girls at home, which can completely replace parallel bars. But be prepared for the fact that it won’t work out for you right away. This push-up method will provide excellent results, but it is quite complex.
To perform the exercise you will need two chairs or stools of the same height. Place them at a distance of 50 centimeters from each other, then follow the following instructions:
- Stand between the chairs and place your palms on the seats. Legs should be straight and feet pressed to the floor.
- Start doing push-ups, trying to bend your elbows as much as possible. Ideally, it should be 90 degrees.
Do the exercises slowly. The movements must be smooth, otherwise you may pull a muscle or suffer another injury. If the workouts seem too difficult, then do only one approach. As muscle tone increases, gradually increase the load.
How and how much to train
The most important thing is to always start with a warm-up. Well-warmed muscles are more susceptible to stress, and the effect will appear faster.
Gymnastics for joints and stretching of arm muscles will speed up blood circulation and reduce the risk of possible injuries, the most unpleasant of which is spraining.
However, it makes no sense to spend more than five or six minutes warming up. The key to successful training is the correct choice of equipment.
The following can be used as weighting agents:
- dumbbells – for starters, it is not recommended to lift weights of more than two kilograms;
- plastic bottles filled with sand or water.
Exercises with an elastic expander will be no less effective. At first, you need to perform 2-3 approaches 10-15 times.
Breaks are recommended to be short, no more than two minutes. N
the load and weight of sports equipment should be increased gradually.
Muscles need time to recover after exercise, so daily exercise is ineffective and even harmful - damaged muscle fibers do not have time to increase volume and begin to deplete.
Depending on the desired result, the following sets of exercises are distinguished:
- To increase volume and rapid growth of muscle mass (which is more important for professional athletes), you need to lift heavier dumbbells and do fewer repetitions. Each muscle group should be worked on a specific day.
- For relief, it is necessary to alternate the load using the biceps-triceps system without a break, 3-4 sets of at least 20 times. You can especially effectively “draw” your arms with light weight dumbbells.
In all cases, the muscles must be loaded consistently and carefully to avoid injury.
Anatomy of arm muscles
Knowledge of the anatomy and principles of operation of the muscular frame and joints of the arms allows you to more effectively and quickly tighten a girl’s sagging arms at home. Of the total muscle volume of the body, the arm zone makes up only 10-15%. The segment is divided into the following groups:
» Shoulder:
1. Anterior segment/flexors: (brachialis, coracobrachialis and biceps brachii)
2. Posterior segment/extensors: (triceps and ulnaris)
» Forearm:
1. Anterior segment (flexors and internal rotators)
2. Posterior segment (extensors and external rotators)
» Hand (the complex consists of about 33 muscles)
Thanks to the muscles, the following types of movements are carried out:
» Extension and flexion » Internal and external rotation » Adduction and abduction » Hand work
Arm training for girls is aimed at pumping the biceps and triceps muscles. The two muscles are the largest and have the most fibers. Often the brachialis (brachial muscle) is an auxiliary element that flexes the forearm.
Biceps
There are two heads in total: the long one is attached to the supraglenoid tubercle of the scapula and the short one, which begins on the coracoid process of the scapula. The abdomen is intertwined and fixed to the tuberosity of the ray. The main task is to flex the shoulder and forearm.
Triceps
There are 3 heads: the lateral one is attached to the shoulder from the outside, the medial one is fixed to the shoulder from the back, and the long one extends from the subarticular tubercle of the scapula. The three bellies merge, forming a powerful muscle that ends on the olecranon (olecranon) of the elbow. The main function is extension of the forearm, adduction of the arm and abduction of the limb back.
How to train your arms and remain feminine?
Strength training with dumbbells or your own weight will help pump up a girl’s arms. Home workouts will not create “banks”, but will help you achieve beautiful relief and ideal figure lines. Thanks to training, the muscles will become stronger, endurance will increase and volume will increase slightly.
The ideal option to pump up the arm muscles of a girl is considered to be a training program that devotes 1-2 days separately to the problem area. If the body is already pumped up and the muscles of the upper extremities are sufficiently developed, then you can switch to split training mode. Each day is dedicated to a specific segment. To avoid adaptation and overcome plateaus, it is worth changing combinations of exercises every 2-3 weeks.
To start, it is recommended to choose a light weight. The frequency of repetitions starts from 10 and is gradually increased to 35. If the projectile is not felt after completing the exercise and your arms are not tired, then you can increase the working weight.
How much to train and when to expect results?
It is impossible to quickly pump up a girl’s sculpted arms with dumbbells in a week. First you need to strengthen and develop the muscles of the whole body. At the start, it is recommended to devote one day a week to working out your hands. Depending on your strength and endurance, you can increase the frequency of training to 2-3. The duration of the workout should not exceed 20-30 minutes.
A positive result can be expected after 14 days of training: the triceps heads will no longer be flabby and sagging. However, for high-quality and effective development, at least 3 months of regular training are required with a gradual increase in working weight and training intensity.
What equipment will you need?
To work out muscles at home, a girl will need the following sports equipment:
» Mat » Stable chair or low bench » Set of dumbbells » Expander » Barbell » Horizontal bar
For beginners, a mat, dumbbells and a chair are enough. As an alternative to dumbbells, you can use bottles filled with water or sand, as well as thick, large books.
Lifting dumbbells with different grips
Lifting dumbbells is both the base and the most effective exercise for pumping up your arms.
In this case, other types of muscles are also well worked out: the brachialis and brachioradialis, so separate training for them is not required.
Starting position: standing, dumbbells can be grabbed with different types of grip - neutral (with palms facing each other) or regular (palms facing up).
Depending on the grip, the features of performing the exercise change greatly.
You can pump up your biceps with dumbbells using any grip - your preferences depend on the desired result and comfort.
Technique:
- Neutral grip. As you exhale, raise your arms, turning your hands toward your chest at the top point. The bending must be complete. As you inhale, straighten your arms and return to the starting position.
- Regular grip. Palms face up. You need to lift the dumbbells quickly, while exhaling. As you inhale, return to the starting position with your arms down.
- Hammer grip. Take dumbbells with a neutral grip, alternately move your right and left hands to the center of your chest, and return to the starting position while inhaling.
You can lift dumbbells and perform arm curls simultaneously and alternately.
The second option is more preferable under dynamic load.
The required number of repetitions is 3-4 sets of 12-16 times.
Warm-up: mountain climbers
20 reps
Assume a regular plank position with your arms straight. Your body should form one straight line.
Bend your legs, bringing your knees to your chest. Minimize bounce by keeping your core, shoulders and arms as tight as possible. Complete 20 reps, counting reps on both sides as one rep.
Parterre
This exercise allows you to quickly pump up a woman’s biceps without using any equipment.
Muscle pumping is done by lifting your own body weight.
This complex has been known to most people since kindergarten, because it is suitable for everyone without exception: men, women, children.
Parter includes:
- Push ups. It is necessary to take a lying position, with your hands shoulder-width apart. Keeping your body straight, you need to lower yourself to the floor, bending your elbows. Minimum repetitions – 10 times. If your physical capabilities do not yet allow you to do push-ups so many times, you can perform a lighter version of the exercise - resting on your knees.
- Reverse push-ups (face up). Emphasis is placed at the back, palms are shoulder-width apart on a hill. You need to bend your elbows, lowering your lower body. Number of movements – 10-12 times.
It is advisable to alternate different types of push-ups, performing at least 4-5 approaches.
We bend our arms until the angle between the shoulder and forearm is 110° or less.
Exercises on the horizontal bar
It is better to train on a not very high crossbar - 20-30 centimeters more than the athlete’s height.
To pump up your biceps, just a few exercises are enough.
These include:
- Hanging on the bar. In just 2-3 minutes a day, you can not only tone your arms, but also stretch your spine, restoring elasticity to the cartilage.
- Overhand grip pull-ups. You need to start with 3-4 pull-ups, then the number is not limited.
- Reverse grip pull-ups. This technique is much easier. Therefore, it is necessary to do at least 5 pull-ups for a visible effect to appear.
The crossbar must be chosen correctly - the pipe must fit completely in the palm of your hand.
Horizontal push-ups
Are these exercises effective? This technique is one of the most difficult not only for women, but also for men. For training, you will also need some kind of chair or stool with a height of at least 50 centimeters. They place it near the wall for good stability; they take the position while lying down, holding their hands along the edges of the seat. Next, the upper limbs bend at the elbows so that you seem to be diving under a chair. But you should be extremely careful, since there is a possibility of falling to the floor upside down.
It is worth noting that professional trainers do not recommend starting with this triceps exercise for girls who have never been involved in sports or fitness before. The best option in the initial stages would be simpler types of push-ups, and only then can you move on to complex techniques.
Pain after workout
Unpleasant sensations in the muscles - tingling, unnatural warmth and slight pain - are signs of good muscle function.
As a rule, muscles hurt the next day after training.
To make these sensations go away, you can take a warm bath with aromatic oil, do a short warm-up, thoroughly stretching your tired muscles.
The ideal option is to sign up for a massage session.
