Slimness is great.But much better than a slim figure looks smart. And this is achieved not only by exercises for the press or buttocks. The rest of the muscles also need training, and above all - the muscles of the arms. With age, they begin to sag and very quickly lose their shape. As a result - flabby arms, which with the head indicate the age of a woman, no matter how slim she is. However, the girl does not have to build muscle mass, as bodybuilders do, just keep yourself in good shape.
What do you need for exercise?
If for any reason there is no going to the hallopportunities, do not despair. The answer to the question of how to pump up a girl's hands without a gym is on the surface. Everything can be achieved at home. Moreover, the apartment is a unique place where, if desired, you can find all the necessary equipment for training. No dumbbells? But there are bottles of water.
There is no simulator for the press and hands? But there is a chair! The most important thing is the desire and willpower. Below we will explain how to pump up a girl's hands.
And if the desire is more or less clear, thenlack of willpower can become a serious problem on the way to achieving beautiful hand shape. So, to perform the following exercises you will need:
- mat;
- dumbbells or any weighting, even a bottle of water;
- crossbar;
- chair;
- floor.
Most of the above can be easily found in any apartment, so to study at home is not only possible, but necessary.
How to pump up the girl's hands and stay at the same womanly?
The main rule - to train often and gradually.The regularity of classes is an indispensable condition for the formation of beautiful, but not siphoned muscles. An important role is played by the load. It is better to leave heavy dumbbells for the stronger sex, replacing them with light ones weighing up to 1.5 kg. For those who do not know how to pump up the hands of a girl, a bottle of water can be the best substitute for simulators. They perfectly fulfill the role of dumbbells and save the family budget. But more on that later. There are many other equally effective exercises that will answer the question of how beautifully to pump up the hands of a girl.
Exercise 1. Classic pushups
This exercise works not only hands, but alsoother muscle groups. In particular, an excellent load goes to the abdominal muscles and back. In addition, they train the pectoral muscles, which help to maintain the beautiful shape of the bust.
So, the original position - laying down, feet onsocks, hands shoulder width. The body goes down until the chest touches the floor. Another option is not to touch the ground, thus increasing the static load. Sometimes you can find recommendations for the implementation of "female" push-ups. In this case, the legs do not stand on their toes, and crossed and the emphasis falls on the knees, which means that the load on the hands is less. Naturally, this is not suitable for those who want to learn how to quickly pump up the hands of a girl.
Exercise 2. Dips, or reverse pushups
Starting position - sitting on a bench or onthe stool. The arms are shoulder-width apart and rest against the seat, and the legs are extended and barely touch the floor with the heels. Hands should be bent until the elbows are parallel to the floor and slowly return to the starting position. Perform 10-15 approaches. With this exercise you need to be careful, as there is a chance of stretching the muscles.
Exercise 3. Extending arms with dumbbells
How to pump up the hands of dumbbells girl and avoidbuild muscle? The answer lies on the surface - you need to take a small dumbbell. But often, in pursuit of a quick result, girls try to give their muscles as much load as possible. However, the training must be approached with the mind.
So, consider the first exercise with dumbbells. Take them in hand and lift them parallel to the floor. Now inhale, lift above your head, and as you exhale, return to the starting position. Do 10-12 approaches.
Exercise 4. Elaboration of the biceps
Do not be afraid of the name of this exercise,since the muscles of girls grow very, very reluctantly, and pumping is almost impossible. The starting position for the exercise is standing, feet shoulder-width apart. Raise the arm with dumbbells to chest level, and then press it to yourself, making sure that the elbow remains parallel to the ground. Lower the arm while raising the other and repeating the exercise. To do 10-12 approaches.
Exercise 5. Pulling up with reverse grip
Думая над тем, как накачать руки девушке, нельзя forget about pull-ups. This is not a bar, so harm to the figure will not bring. Moreover, vis, like pull-ups, is one of the standards that children pass in school before the 11th grade inclusive. By doing this simplest exercise, you make an effort to bend your arms. At this time there is a triceps training, and this, as you know, is one of the most problematic areas. It is these muscles that begin to sag with age.
Exercise 6. Vis on the bar
When starting to shape hands, many erroneouslyIt is believed that the greater the load on the biceps, the better. But this is not the answer to the question of how to pump up the muscles of the hands of a girl or boyfriend. Biceps is just one of many muscles. Triceps deserves much more attention. To work it out, a simple hang on the crossbar is used. This is the case when the more you hang, the better.
Exercise 7. Elaboration of the shoulder joint and ligaments
The shoulder is the place most vulnerable and traumatic.In addition, he was never given proper attention during training. Meanwhile, it is a beautiful shoulder line that will allow you to wear open dresses and seductive T-shirts. The easiest way to work this part of the muscles with dumbbells or other weights.
To do this, slightly bend the legs and tiltcase so that it is parallel to the floor. When inhaling, the arms go down, parallel to the legs, and on the exhale, they are pulled backwards. In this position, it is recommended to linger for 5-10 seconds so that the muscles receive the necessary static load.
Precautionary measures for those who are interested in how to pump up their hands with dumbbells for a girl
Weak sex often sins by falling intoextremes. Therefore, any fitness activity, especially at home, can end in a hospital bed. To prevent this from happening, the most important thing is to gradually increase the load, and in the case of dumbbells, not to extend the arm completely so that the elbow joint is not injured. The above set of exercises is not a complete answer to the question of how to pump a girl up. It is best to select the program individually with a good coach.
