How a girl can pump up her inner arm: the best exercises

Author of the article

Andrey Belozertsev

Drawing up programs for effective muscle mass gain.

Very often, in women, excess weight accumulates on the arms above the elbows.

This is explained by genetic predisposition: some ladies first gain weight in the abdomen and hips, while others become plump in their arms and legs.

Especially loose skin appears in the inner part of the shoulder.

The reason for this is poor triceps tone, which, unlike the biceps, is almost not used when performing everyday activities.

Therefore, you cannot do without special training.

In this article you will learn how to pump up the inner part of a girl’s arm.

How and how much to train

To start exercising your arm muscles, you first need to prepare your equipment.

It is required to perform at least two or three sets of 12-15 repetitions; only in this case will the exercise be done in good faith.

The break between sets should be about a minute, and rest in one time period should not exceed ten seconds.

Only increased load will have a beneficial effect on the condition of the triceps. It is advisable to train at least three times a week.

More often, it makes no sense, because the muscles must be pumped up, but with daily exercise they will not have time to recover, and degenerative processes will begin.

Training once a week will be pointless, because such a rare load will not be able to effectively influence the muscle fibers.

Each lesson should include:

• warm-up;
• lifting dumbbells;
• bench press;
• push ups;
• final stretch.

A complex for tightening and pumping up the arms will be given in another section of the article.

Advice on how a woman can get rid of flabby arms as quickly as possible

Do more cardio

1. Do cardio exercise three to six days a week. To lose weight anywhere, you must do exercises that burn overall fat. If you lead a sedentary lifestyle, start with 30 minutes of walking a day.
2. If you're already in good shape, take it up a notch by increasing the intensity of your workouts. Run instead of walk, for example. Do high-intensity interval training, alternating periods of high and moderate effort. Any type of cardio is better than nothing, but the most effective are jumping rope, swimming, and running. This will help you prevent the skin from hanging on your hands.

Cut calories

1. Track your calories and look for ways to cut them. One way to do this is to use an app that will help you calculate how many calories you should eat to lose weight, and will also allow you to enter the names and amounts of foods you ate plus the exercise you did to get your net calorie intake for the day.
2. For example, you may find that by exercising just 10 minutes more or eating a little less at lunch, you can create a calorie deficit.

Do targeted exercises

1. Invest in a set of dumbbells and perform three to five arm-strengthening exercises at least two days a week. Variety is key to preventing muscle adaptation and fitness plateaus, so vary your routine from week to week.
2. For triceps, which are often the flabby part of women's arms, effective exercises are reverse push-ups and French presses.
3. Don't stop there. Perform bicep curls and bicep hammers, as well as flat or incline back presses for the chest and shoulders; add a dumbbell press on top for the shoulders.
4. Another great upper body exercise is pull-ups. If you cannot do them in the standard form, use a special machine in the gym.

Clue

Many women avoid strength training, thinking it will become too bulky and powerful. While you'll be building muscle, you're unlikely to get really "big" from your workouts, and sagging skin will be gone.

Necessary equipment

No need to purchase expensive equipment. This is an obvious plus.

Therefore, the reluctance to exercise can only be justified by laziness, because even the busiest person can devote 10-15 minutes a day to maintain their health.

The following can be used as projectiles:

• bottles filled with sand;
• dumbbells – weighing from 1 to 3 kilograms;
• universal expander.

Recommendations

In order for the result of your work on your body to be most pronounced, work on all muscle groups.

The production of testosterone, necessary for muscle growth, is activated by basic exercises. And isolated curls with a barbell without the support of testosterone will do little. You also need to pump up your legs, shoulder girdle, chest and back.

To work out the forearm, muscle training can be carried out on any day, regardless of the overall workload.

Warm-up

It is advisable to do push-ups and warm-ups not on the bare floor, but on a special anti-slip fitness mat.

This will reduce the risk of getting bruised or falling due to slipping.

Proper and high-quality warm-up is already half the success. Warming up the body should last at least 10 minutes. The ideal option is 12-15 minutes.

Warm-up consists of the following stages:

1. Cardio exercises - running, jumping in place, kangaroo or jump rope, leg swings, squats.
2. Stretching - first of all, you need to work out the muscles of the neck, arms, back and sides.
3. Joint gymnastics. The emphasis should be on the shoulder and elbow joints.

It is advisable to restore breathing after exercise.

Warming up before exercise can reduce the risk of injury, unexpected spikes in blood pressure, and poor circulation to the muscles, which can lead to pain or cramping.

What exercises will help you tighten your arms at home?

To remove sagging arms at home, you need a force load. “This can include bodyweight exercises, such as pull-ups and push-ups, as well as weighted exercises, either light or heavy, depending on your fitness level.”

Basic and isolating exercises aimed at strengthening almost the entire “upper” will help restore tone to the arms and armpits. “To do this, you need to include in the work the muscles of the arms, chest, back and back of the shoulder - triceps, rear delta,” comments Diana Ibragimova.

What exercises will be good for this? “I recommend paying special attention to static exercises with weight load on the arms: plank, push-ups, pull-ups,” says Anastasia Yurkova.

Basic exercises to strengthen this area:

• push-ups with narrow arms;
• reverse push-ups;
• pull-ups;
• upper block thrust;
• pocket rows and triceps extensions. “They can be performed in different variations: with dumbbells, with a cable handle, while resting on the knee,” says Diana Ibragimova.

When it comes to aerobic exercise, experts recommend adding elliptical training to your schedule.

It will also be useful to do Nordic walking: it involves cardio exercise (which will help remove excess volume in the arms, if any). It also uses the triceps (of course, if the technique is correct).

Stretching of this problem area should also be practiced. “This will speed up recovery and even out muscle tone if there is an imbalance on the right and left. It will also remove stiffness of movement that may occur after strength work,” recalls Diana Ibragimova.

An effective complex for lifting the arms from the inside

As mentioned above, sagging arms are caused by weak triceps.

Effective pumping of arms with dumbbells is inextricably linked with stretching the triceps.

Below are the basic exercises to help get your arms in perfect shape.

Lateral raises with dumbbells

Starting position: standing, legs narrower than shoulder width, shoulder blades pulled together.

At the exit, you need to lift the dumbbells to the sides without shifting your body weight. Your elbows should be slightly bent.

As you inhale, you need to slowly return to the starting position. Number of repetitions: 2-3 sets of 10 times.

Bent-over dumbbell raises

The exercise is similar to the previous one, only you need to slightly tilt your torso forward, straightening your back.

If the weight of the dumbbells is heavy, you can sit on a bench. When you inhale, the projectiles go down, and when you exhale, they go up.

Perform 2-3 approaches 10-12 times.

Previously, we told you how to remove your belly and sides.

Standing press

Starting position: feet are placed approximately shoulder-width apart.

The dumbbell should be lifted above your head while inhaling with one hand or two at the same time.

The minimum number of movements is 20 repetitions on both hands.

French press

Starting position: standing, back straight, feet hip-width apart.

The projectile must be held with both hands behind the head, lowered to the level of the shoulder blades or shoulders.

It is recommended to make small “springy” movements to increase the load on the triceps.

You need to do the exercise 20-25 times.

Bench press

You need to take a horizontal position on a sports bench.

The head should not hang down, and the hands should be at the same level with the bench.

The feet must be placed on the floor. As you exhale, push the dumbbells up, and as you inhale, lower them to the starting position.

The palms should be directed away from you. Do two approaches of 10-15 times.

Dumbbell biceps curl

The biceps-triceps muscles always work in pairs, so some biceps exercises are simply necessary to maintain skin elasticity.

You need to take the shells with a reverse grip (palm facing you). Elbows pressed to the body. You should bend your arms and lift the dumbbells to the level of your collarbones, without spreading your elbows to the sides.

Repeat the exercise 20 times.

Pushups

Take a lying position, place your palms shoulder-width apart. Lower yourself, bending your elbows at least 100°. Do 15-20 times.

If you don’t have enough physical endurance yet, you can perform a simplified version - resting on your knees. In this case, there should be at least 30 push-ups.

Reverse push-ups

The palms should be placed on a stable elevation - a bench or chair. Place your feet on the floor on your heels, pulling your socks towards you.

While remaining face up, bend your elbows, lowering your lower body as low as possible.

It is advisable to do 2-3 sets of 15 times. If such a load is no longer enough, you can place your palms very close to each other - at a distance of 3-5 centimeters.

In this case, the load on the triceps will increase many times over.

Basic Tips

When trying to get rid of flabby arms in a week, any girl and woman needs to take into account some points.

1. It is impossible to remove fat locally only in the arm area. So don't waste your time and money on such activities. Instead, try to lose weight overall as this will automatically help you lose fat. To do this, you must create a calorie deficit by consuming fewer calories than you burn. So, switch to low-calorie foods such as fruits and vegetables. Also consume lean protein and avoid high-calorie sugary foods, as well as drinks and processed foods. Drinking enough water will help you as it can speed up your body's metabolism and thus make you burn more calories. In addition, water will prolong your feeling of fullness and limit your appetite for high-calorie foods.
2. Secondly, when it comes to training, you should choose different types of exercises that will focus on quickly toning your entire body, not just your arms. Biceps and triceps training alone may leave you with good toned biceps and triceps, but they will all be hidden under layers of excess fat, and this will of course only make your arms look worse.
3. Third, try to train large muscle groups more often than small ones. Large muscles (back, legs) contain more muscle tissue, which is logical. Training larger muscles will boost your metabolism and cause you to burn more calories, thereby helping you easily achieve your desired calorie deficit. This is because muscles need a constant supply of calories to build and maintain themselves in proper shape.
4. The choice of exercises is quite a complex issue. You shouldn't train the same muscles every day. You should follow a well-structured exercise program that targets each muscle group in the body.
5. You have to stay motivated. Doing exercises on a regular basis is very important because without it you cannot get rid of saggy arms. If you expect quick results and lose motivation when you don't see them, it won't take long for you to give up.

We recommend reading: how to tighten a sagging belly by doing fitness at home.

Best Workouts for Women: Good Exercises, Great Results

With small changes in your diet and adding exercises for beautiful arms to your fitness program, you will see tangible results very quickly. The time has come to finally get rid of the “wings” and bring your muscles to ideal condition so that everyone will envy you! An arm lift will take time, but it will be worth it.

Feeling right after a workout

After exercise, some muscle fibers are destroyed. An incomplete breakdown product is lactic acid, which accumulates in the muscles and is the cause of pain the day after training.

It is impossible to get rid of this - this is a natural physiological process, you can only reduce the unpleasant consequences.

It must be remembered that slight pain, a feeling of puffiness and heating of the muscles from the inside are a sign of a conscientious athlete who trains with all his dedication.

On the contrary, if the muscles do not hurt at all, then the load needs to be increased.

To get rid of pain, professionals recommend taking a contrast shower, a warm bath, or booking a massage.

It is also advisable to do a short cardio workout and a cool-down with good stretching. how to pump up the inside of a girl’s arm.

Supporting measures

Now that you know the secret of beautiful hands, all that remains is to organize regular training and try to eliminate the factors that contribute to sagging skin in this part of the body. We would also like to note that to maintain good condition of the arm muscles, our diet plays an important role. Sagging skin under the arms appears primarily in those women who do not know the limits of sweets and abuse flour, fried and fatty foods. As additional measures to combat unattractive “sagging”, you can use all kinds of salon procedures - massages, mesotherapy, laser lifting, etc. Home measures, such as contrast showers, wraps (contraindicated in pregnancy, skin and cardiovascular diseases, bleeding tendency) and various masks are also quite effective. A course of home wraps includes 10-15 sessions with an interval of one day. Each procedure should be preceded by steaming and cleansing the skin with a scrub. There are a lot of recipes for mixtures for wraps. For example, you can mix 1 tbsp. any fat cream with 1 tbsp. corn oil and a few drops of grapefruit or orange essential oil. After slightly heating the mixture in a water bath, apply it to the problem areas in a thick layer, then wrap the skin with cling film and a warm scarf. After 20 minutes, the compress can be removed and the remaining cream can be removed with a napkin or dry cloth. A good tightening effect is achieved by massaging problem areas using a mixture of essential oils - for example, avocado, patchouli and juniper.