How to strengthen your arm muscles at home

With a baby, a woman trains her arms every day, without even thinking about it. Raising the child, lowering it, grabbing it with one hand, holding it with the other is the best set of exercises with a regular load on the muscles. Therefore, all mothers of one-year-olds can boast of a beautiful relief, which other ladies stubbornly achieve in the gym. However, from about one and a half years, the "manual" period of the baby's life ends, and the muscles of the mother's arms begin to rapidly lose their shape. To reverse this process, it is enough to perform a simple set of exercises daily. Just 10-15 minutes a day, and by summer your arms will be beautiful and fit again.

Many women are afraid to train their arms in order not to get the bodybuilding effect. Therefore, they often resign themselves to sagging muscles, choosing "the lesser of two evils." Actually "pump" muscle hands are difficult for a woman. The muscle mass of the fair sex is 10% less than that of men. Therefore, to pump muscles, ladies need persistent many hours of training with power loads and lifting a lot of weight. So it is almost impossible to get an unaesthetic "hilly relief" at home.

Sagging and sagging muscles in the arms bother many women

To correct problem areas, tighten sagging muscles and form a beautiful clear line of the arms and shoulder girdle, follow simple rules in training. You always need to start with the minimum number of approaches and the smallest weight.

The optimal starting amount is to repeat the exercise three to four times. After a week, the number of repetitions can be increased to ten. And only after you feel that your muscles have strengthened, you can (optionally) do the exercises more times or increase the weight of the projectile. By the way, for these exercises it is not at all necessary to buy dumbbells. Two half liter plastic water bottles will do. In the future, the weight should be increased gradually - first, take bottles with a volume of 0.75 liters, and only then raise the liter "shell".

Instead of dumbbells for home workouts, you can use water bottles

Push-up from the wall

The best way to work out your biceps and triceps Are push-ups. They do not need any shells, and the load is optimally regulated by the weight of their own body. Push-ups from the floor are most effective for forming a beautiful line of arms and shoulders. But not all women are given this technique easily and the first time. To prepare your muscles for this exercise, start with wall push-ups.

Stand directly in front of a wall at arm's length. Place your hands directly in front of your chest, resting your palms against the wall. Bending and unbending your elbows, move towards the wall and move away from it. At the same time, the legs should remain in place. Keep your head straight and make sure that your back is straight during the lead (without rounding in the lower back).

Push-ups from the floor are very effective, but not everyone will master them the first time

Projectile pull to the chin

This exercise is aimed at creating a beautiful triceps - this is the part of the forearm where fat deposits can accumulate, and where the skin most often sags. Also, pulling the projectile to the chin corrects the muscles of the shoulder girdle and strengthens the back.

Take the dumbbells (water bottles) with your palms inward. The arms are lowered and hang freely along the body. Without changing the position of your hands, raise the shells to your chin, while bending your elbows. Lower your arms to the starting position.

Flexion of arms with a projectile behind the head

This is a very effective exercise for working out a beautiful relief in the forearms, deltoid muscles of the shoulder, as well as in the inner part of the arms.

Take one dumbbell (water bottle), wrap both hands around it and lift it over your head. Stretch up so that your body forms a straight line (but do not stand on your toes). With your arms bent at the elbows, bring the projectile behind your head as low as possible. Try to keep your shoulders still. Return to starting position.

Flexion of arms with a projectile to the chest

The exercise is aimed at working out the biceps (the outer part of the forearms) and the formation of a beautiful, neat "ball" of muscles when bending the arm at the elbow.

Take the dumbbells (water bottles) with your palms outward. The back is straight, the shoulders are straightened, the arms are lowered and hang freely along the body. Without changing the position of your hands, bend your elbows, lifting the shells to chest level. Lower your arms to the starting position. Initially, you may find it difficult to raise two arms at the same time. In this case, bend your elbows in turn, keeping the required number of repetitions for each arm separately.

Plank

The plank not only strengthens the arms, but also the muscles of the lower back, hips and buttocks

This is a very effective exercise that many women enjoy. Correctly performed plank gives a good load not only on the muscles of the arms, but also tightens the muscles of the abdomen, hips and buttocks. In addition, the plank strengthens the muscles in the lower back and helps shape a beautiful posture.

Lie on the floor with your elbows bent and your open palms just below your shoulders. Straighten your arms, bending them at the elbows and raising your body off the floor. In this case, the feet should rest on the toes. Try to keep your body line straight. The most common plaka mistake is sagging or lifting the buttocks and thighs. To start, hold the bar for 30 seconds, gradually increasing the time to a minute.

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