Hand exercises for girls at home. Training with and without dumbbells, own weight for biceps, triceps. How to build muscle

Hand exercises make it possible to get rid of saggy skin and make them inflated. Such training can be carried out at home and in the gym with the help of additional devices and without them.

Arm muscle anatomy

The muscles of the arms make up only about 6% of the muscles of the whole body. There are 2 groups of arm muscles:

1. The muscles of the shoulder.

To the front group, which is responsible for bending the arms, belong:

• biceps or biceps muscle (performs the function of bending the arm in the shoulder and elbow joints);
• brachial muscle;
• coraco-humeral.

The back muscles that help to extend the upper limbs include:

• triceps or triceps muscle (responsible for the movement of the arms relative to the body and flexion at the elbow);
• ulnar muscle.

2. The muscles of the forearm.

• brachialis (responsible for bending the elbows);
• brachiradialis (helps bend the elbow and move the arm up and down);
• the coracoid muscle (responsible for putting the arm in a bent state to the body);
• long radial wrist flexor (responsible for the work of the brush).

Knowledge in the anatomy of the hands will help you choose the right exercises for a particular group and make the workout more productive.

The benefits and harms of hand exercises

Hand exercises at home have both advantages and disadvantages:

Pros for Hand Exercises	Cons of exercise for the hands
With the help of classes, you can pump up the muscles of the hands, make them strong and hardy.	For a more effective workout, it is advisable to buy additional devices (weights or dumbbells). And this entails expenses.
Hand exercises will help to remove saggy and sagging skin.	Most of the load falls on the shoulder joint, which can lead to injury.
Such training is productive not only for the hands, but also for the muscles of the whole body. This allows you to make the body slim and bold, remove excess weight.	With intense training, girls can pump muscles.
Hand exercises can be done at home.	With improper execution technique, it is likely to injure joints and ligaments.
Any exercise burns calories and remove fat in the training zone.
Training is good for joints and bones.

Rules for doing hand exercises

Strong and pumped up hands always attract attention.

Some tips for conducting classes:

• When training hands, you need to choose exercises for different muscle groups.
• When using various weighting agents, you need to start with a smaller shell mass.
• The number of repetitions for beginners should be small.
• For classes, you need to choose comfortable clothes and comfortable sports shoes.
• For a more effective training session, classes should be carried out every other day so that the muscles have time to recover.
• During training, you must remember to take the liquid. This is necessary to restore the water-salt balance.
• After each exercise, you need to take a break and rest.
• There is no need to rush when doing exercises. It is important to do them smoothly and without jerking.
• For efficiency, it is better to alternate the grip when pulling up or when lifting the bar.
• It’s better to start training with a larger mass of the projectile, as the muscles are not tired yet. Toward the end of the lesson, the weight of the inventory decreases.
• Training should take from 25 to 40 minutes.

Warm up before training

Before any exercise, you need to warm up. It allows you to warm up muscles and joints and tone them up, which will help avoid injuries. During warm-up, blood circulation improves, which leads to an influx of oxygen to the muscles.

The warm-up should be aimed at the development of different muscle groups. It is worth paying attention to stretching exercises.

1. Rotation by hand.

• Take a comfortable position.
• Straight arms are extended to the sides.
• It is necessary to make rotational movements with both hands in one direction, then in the other.
• Exercise should be performed at a moderate pace.

  

2. Rotation of the arms with bent elbows.

• Bend your arms at the elbows and touch the shoulder with your hands.
• Elbow to perform rotational movements in one and the other direction alternately.

3. Tilts of the head.

• Getting up is comfortable.
• Head slowly tilted to the right, then to the left.
• The same thing to do back and forth.
• Slopes are done carefully.

4. Stretching the biceps.

• Get up straight, fasten your hands behind your back to the castle.
• Stretch back, feeling the tension in the hands.
• Relax and repeat the action again.

5. Stretching the arms.

• Raise your hands up and hook into the lock. Turn palms out.
• Start reaching up.

Biceps Exercises

Exercises on the hands allow you to pump up your biceps. But not always such a training can take place at home. Sometimes additional equipment and shells are required.

1. Pull-up pull-ups.

• On the crossbar, tightly grasp the bar with a reverse grip. Cross your legs and bend at the knees.
• Slowly pulling up, chin reaching the crossbar.
• Hang 2-3 seconds.
• Slowly move to the original position.

2. Bending the arm with a dumbbell behind the head.

• Sit on a bench or chair. Legs spread wide.
• Take the dumbbell in your right hand and straighten it.
• As you exhale, bend your hand behind your head.
• On inhalation, straighten again.
• Perform the exercise a couple of times and repeat with the left hand.

3. Lifting dumbbells while lying on an inclined surface.

• Lie down on an inclined bench. Hands with a shell down.
• Slowly bend your elbows. Dumbbells should be at chest level.
• Lower your arms back.

4. Bending the arms with dumbbells while standing.

• Feet spread wide. Limbs with a projectile to be placed along the body.
• On inhaling, bend your elbows and pull to your chest.
• Hold them in this position for 1-2 seconds.
• On exhalation, return the hands.

5. Lifting the bar while standing with a reverse grip.

• Feet apart at shoulder distance.
• Take the barbell back grip at the hips.
• As you exhale, bend your elbows and pull the projectile to your chest.
• On inspiration, return the inventory to its place.

Triceps Exercises

Hand exercises at home will help to work out not only biceps, but also triceps.

1. Push-ups with a narrow grip.

• Take up the original stance.
• Hands, unlike ordinary push-ups, are located close to each other. The index finger of the left hand is connected to the index of the right hand, the same thing happens with the thumbs. As a result, a kind of rhombus forms between the fingers.
• The elbows are straight, not bent.
• As you exhale, slowly lower yourself until the chest reaches the palm of your hand.
• On inspiration, go back up. Muscles, in this case, must be tensed.

2. French bench press lying on a bench.

• Lie on the bench. Legs bent at the knees remain on the floor.
• Bend your arms with a barbell.
• As you exhale, carefully raise your hands up.
• With a sigh, return to the original rack.

3. Bend your arms with dumbbells behind your head.

• Legs apart at shoulder distance. In 2 hands, take 1 shell and lift the limbs from the dumbbell over your head.
• Breathing out, bend your arms behind your head.
• Inhaling, raise your hands up.

4. Lightweight push-ups from the wall.

• To stand against the wall, feet are from it at a distance of a step.
• Arms should be placed on a vertical surface at a distance of 2 palms.
• Bend your elbows and lean against the wall.
• Straighten back.

5. Push-ups with an emphasis on the back.

• Directly rest against any horizontal surface. Fingers should be below the surface, and a palm above it.
• Slowly lower until the elbow forms a right angle.
• Carefully go back.

On shoulders

The best are the following exercises:

1. Push-ups from the knees.

• Lie on the floor, straighten your arms. Bend your knees and raise your feet up.
• Hands spread wide.
• Push out until the elbow forms a right angle.
• Muscles must be tight.
• Straighten your arms again.

2. Lifting the bar from behind the head.

• Sit on the bench. The back should remain slightly arched.
• Take the barbell with a wide grip and lower it by the head onto the shoulders.
• When you exhale, lift the projectile upright with your arms straight.
• With a sigh, put the bar back in place.

3. Lifting dumbbells while sitting.

• Take a seat on a bench or horizontal surface.
• Hands with dumbbells are bent at the elbows and are in line with the shoulder.
• When exhaling, lift the limbs up and hold for 2-3 seconds.
• On inspiration, lower the dumbbells back.

4. Raising the bar to the chin.

• Stand up straight, grab a barbell with a direct grip.
• The limbs with the projectile should be at hip level.
• As you exhale, tighten your inventory to your chin.
• With a sigh, move to the original state.

5. Breeding hands with dumbbells in a sitting position.

• Take a seat on a bench or horizontal surface. The back is tilted.
• Dumbbell brushes are at the bottom.
• Exhaling, take your hands to the side, making a straight line with your shoulder.
• Inhaling, return the limbs back into place.

For forearm

The following exercises are suitable for training the forearm:

1. The side bar.

• Lie on one side, one foot should be on the other.
• The upper arm is on the hip. The emphasis is placed on the lower arm and forearm; it is bent at the elbow. The palm is located on the floor.
• Raise your hips and is in such a position as possible.
• After resting, switch sides.

2. Lifting dumbbells in an incline.

• Sit down a little and bend your legs a little at the knees.
• Hands with the shell down, the body is parallel to the floor.
• On inhaling, pull your hands to your chest.
• On exhalation, return to the initial stance.

3. Jumping rope.

• The back should be straight, the hand with the rope slightly bent at the elbow joint.
• Hands laid aside at a distance of 3’9 – 7’9 inch.
• Start jumping.

4. Walking with dumbbells.

• Dumbbells to pick up.
• Walk in small steps. The back should remain flat.
• Shoulders lean back a little.
• Muscles should remain tense.

5. Bending the arms with dumbbells in a sitting position.

• Sit on a chair or horizontal surface.
• The feet are located on the floor. Hands are on your knees.
• Reverse grip to take dumbbells.
• With a sigh, raise your hands to the chest, elbows, while not tearing off the body.
• As you exhale, return your hands to your knees.

Dumbbell hand exercises

Hand exercises at home with dumbbells will not require too much time for their performance.

1. For the development of arm muscles.

• The legs should be placed at a distance of the shoulders, and the hands with the shell take up space along the body.
• On inspiration, take the limbs to the sides so that they are parallel to the floor.
• Stand in this position for 2-3 seconds.
• Accept the initial state.

2. Arm curl.

• Legs at shoulder distance. To place brushes with dumbbells of the necessary mass along the body.
• On inhalation, the arms bend at the elbows and lean against the chest.
• In this position, stay for 2 seconds.
• On exhalation, return the hands to the place.
• Perform 2-3 approaches 13-15 times.

3. Exercises with dumbbells for biceps.

• Sit on a chair or bench. Take a dumbbell in your right hand. The working shoulder should be below the second.
• Legs should be apart, and the hand should be between them.
• Bend your hand while inhaling.
• On exhalation, return to the place.
• After a couple of repetitions, perform the exercise with the left hand.

4. Lead of dumbbells in an incline.

• The legs are slightly bent at the knees, the body is tilted (almost parallel to the floor), and the back remains straight.
• Take dumbbells in the brush.
• As you exhale, spread your arms to the sides, like wings. The thumb should always point down.
• Hold on and tighten the muscles for 2-3 seconds.
• Return to the original state.

5. Lifting dumbbells in a standing position.

• Feet at shoulder distance. Hands with clamped dumbbells at chest level. Hands are bent at the elbows.
• On inspiration, raise your hands up and lock.
• On exhalation, return the limbs into place.

In the gym

A group of exercises in the gym allows you to use not only weighting materials, but also various simulators and horizontal bars. Hand load options:

1. Pull-up pull-ups.

• Hands grab the crossbar with a reverse grip.
• On inspiration, slowly and without jerking, pull yourself up until the chin touches the bar. At the same time, do not throw your head back.
• Hold for 2-3 seconds.
• Lower to the original state.

2. Horizontal pull-up.

• Can be performed on rings, horizontal bar and uneven bars.
• It is necessary to grab the horizontal bar so that the inventory is at chest level and arms are extended. The heels are pressed to the floor, the body is straight.
• Type and width of grip as desired.
• On the exhale, pull up to the bar, reducing a little shoulder blade.
• In this position, stay 2-4 seconds.
• On inspiration, slowly lower back.

3. Raising the bar in a standing position.

• Legs at shoulder distance. The back is aligned.
• The bar must be taken with a direct grip and held in front of the hips.
• When you inhale your hands, bend your elbows, the bar should practically touch the chin.
• In this position, stand for 2-4 seconds.
• Go back.
• Take 3 sets of 11-15 times.

4. Push-ups on the uneven bars.

• Push-ups on the bars can be done face and back to the projectile.
• It is convenient to grasp the bars and raise the body. Hands should be straight and knees bent.
• On inspiration, go down until the bars are at a distance just below the chest. Lowering the body is slow.
• On exhalation, return to the initial state. Lift the body quickly.
• Make 2-3 repetitions of 12-15 times.

5. Extension using a block.

• First you need to set the right weight on the simulator.
• Take the bar with a direct grip, it should be at chest level. The elbows, in this case, are in a bent position.
• Feet put on a convenient location. Chest in front of the legs. The body is tilted.
• As you exhale, lower the bar with your arms straight. The elbows should remain pressed to the body.
• On inspiration, return the hands back.

Methodology “21”

Intensive training with the “21” method will cause the muscles to grow and gain mass. Its essence is that one exercise is done at 3 different points (different angle of bending of the arms) 7 times. As a result, it turns out 21 times per 1 exercise. This lesson is held both with dumbbells and with the lower block and barbell.

Training “21” is:

• 7 times the exercise is carried out until the middle (bending the arms with dumbbells to the center);
• 7 times from the center to the top (arms are bent from the center point to the end above);
• 7 times at full amplitude (hands with dumbbells work fully, bending from the initial position to the highest point).

How many hand exercises do you need to do

For effective training, you need to give the right load on the muscles.

The number of repetitions of the exercise depends on the purpose of the training and the level of the person.

• If a girl wants to reduce the volume of her hands and remove fat, it is best to perform exercises from 13 to 25 times.
• To develop muscles, a girl needs to do 2-3 sets of 10-12 times.
• To gain muscle m
  ass, you need to choose 4 types of exercises and perform 3 sets of 10-15 times.
• When working on strength, you should do more exercises, but fewer approaches.
• To develop stamina, it is best to choose supersets.
• In order to pump biceps, you need to perform 4 exercises (basic and auxiliary). The number of approaches should not exceed 4.

If a person does a large number of repetitions, this will not lead to a rapid increase in muscle. The body simply gets tired from the load and this will entail injury. As you know, muscles do not grow during exercise, but during the period of rest and recovery.

Contraindications

Any load can both positively affect the body and have negative consequences.

From training in the gym and exercises to strengthen the hands should be abandoned:

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

Precautionary measures

Hand exercises at home allow you to put them in order.

When conducting any workout, you need to be careful and follow all the recommendations:

• Do not play sports when a person feels unwell or pain.
• Classes must be alternated with rest.
• Each time it is advisable to work out different muscle groups.
• You should always follow the technique of the exercise.
• Choosing exercises and the number of repetitions is necessary based on your physical abilities.

Hand exercises involve training your biceps, triceps and shoulder muscles. At home, you can use elastic elastic, dumbbells and an expander for a more effective workout.

Hand exercise video

5 basic biceps exercises: