How to pump up a girl's arms? Proper training and exercises

Many women want to know how to pump up a girl’s arms? To have beautiful and toned arms. And it’s no secret that in order to lose weight, you need to follow certain diets and play sports and do certain exercises.

The arms are the topic of losing weight and pumping up muscles, because they cannot be pulled in in any way, like the stomach, and they are more often than other parts open. And besides, to pump up your arms, you should perform a completely separate and specific list of exercises, which will be discussed.

Every person should know their correct weight! Therefore, we have created a special calculator that shows what weight a person is considered normal and what is considered excessive. You can check your weight HERE.

Many people ask how to pump up a girl’s arms?

It is very important for a girl to be beautiful, because this is the only way she can meet a handsome and muscular guy, which many people dream of, but one of the most important parts, as it turned out, are hands, because a girl with beautiful and elegant feminine hands will always attract attention men.

In order to achieve her goal, namely to pump up her arms, a girl needs to understand that she definitely needs to lose weight (if she is overweight), take care of her diet, and monitor it so that it is healthy.

Girls often pay very little attention to their hands, due to the fact that they are afraid that their hands will become pumped up and masculine.

This will never happen, because in order to build muscles like bodybuilders, you need to take the male hormone (testosterone) and lift heavy weights. And to achieve slight toned arms, you don’t need heavy weights. But first things first.

Ways to pump up your arms

So how to pump up a girl's arms? Where? How? And how long does it take? It's simple, there are several options for girls.

The most effective way to pump up your arms is, of course, regular hikes and exercise (respectively) in the gym.

They are more effective in the fact that, usually, in gyms there is a trainer who can help and suggest “how to” so that the training is more productive. There is also more functionality and more opportunities to achieve your goal faster.

If it is not possible to visit gyms and fitness clubs, then there is always the opportunity to exercise at home or on the street, which is in no way worse than the previous method, and in some cases even better, because any girl can find half an hour to spend it with for the benefit of your loved one and for the sake of beautiful and pumped up arms.

Number of repetitions and approaches

If your goal is weight loss, it is best to perform 12-15 repetitions in 3 sets

for each exercise. Beginners are also advised to do at least 12 repetitions to remember the technique. Start with the lightest dumbbells and try to do more reps each workout than the last. When you can easily do all 15 repetitions, you need to take heavier dumbbells.

If the main goal of the training is to increase muscle mass, then the recommended number of repetitions for girls is 10-12 repetitions / 3 sets

.

Technique:

• sit on a bench with a backrest (to reduce the load on your back);
• starting position - arms bent at the elbows, shoulders slightly below parallel with the floor;
• press the dumbbells up, but do not bring them together, and do not straighten your arms to the end (they remain slightly bent at the elbows);
• do not perform the exercise abruptly - lift for 2 counts, return to the starting position for 2-3 counts;
• do not bring your elbows forward, they always look to the sides.

Technique:

• take the dumbbells in your hands with your palms facing you;
• bend your elbows and press your shoulders towards your body (do not spread your elbows to the sides);
• press the dumbbells upward, rotating your wrists at the moment when your elbows are at chin level;
• lower the dumbbells down, rotating your wrists in the reverse order.

Technique:

• starting position - standing, hands with dumbbells should be on the front of the thighs;
• raise your arms to the sides, lower them;
• raise your hands in front of you, lower them;
• dumbbells need to be lifted until the shoulders are parallel to the floor or slightly higher;
• You should not lift the dumbbells with a jerk or help yourself with the help of your torso - this will reduce the load on the deltoids.

Technique:

• take dumbbells, arms slightly bent at the elbows;
• Pull the dumbbells up using your shoulder muscles, trying to involve your biceps and triceps as little as possible;
• The shoulders are always higher than the forearms, the goal of the exercise is to raise the shoulders to parallel with the floor or slightly higher, and not to touch the dumbbells to the chin.

Technique:

• lie on an incline bench face down;
• slightly bend your arms with dumbbells at your elbows;
• raise your arms up through your sides until your shoulders are parallel to the floor;
• do not throw your arms down, maintain muscle tension.

Regular strength training is great for improving self-esteem, strength and muscle tone, strengthening the immune system, reducing the risk of diabetes and helping fight the aging process.

But many women try to avoid them because they either don’t know how to use exercise equipment correctly or are afraid to “pump up.” Let us hasten to reassure you - since women have a different hormonal picture, this does not allow them to build bulky “male” muscles.

For every woman, beautiful ones are of great importance, helping to increase self-confidence. And in order to properly pump up a girl’s arms, it is necessary to use less weight and more repetitions.

In this article we will look at several simple exercises that use dumbbells or your own weight as a load. So, let's begin!

Workout in the gym

To quickly achieve the desired result, you need a serious approach to business, otherwise nothing will come of it. Therefore, going to the gym will be a great impetus to start and a good incentive to continue moving towards your goal.

It is clear that it will be difficult, lazy and in general there will be a lot of arguments in order to quit this business, but you need to overcome everything and force yourself for the first month, after which it will become a habit.

You can pump up your arms in the gym two to three times a week using:

• Sports equipment (especially for pumping up arms)
• Dumbbells and barbells (both solid and free weights)
• Sports and gymnastic equipment (horizontal bar, parallel bars, bench, etc.)

Entering the gym, you quickly find out what kind of exercise equipment you need to pump up your arms, and if you have any questions, and for more detailed information or advice, contact the trainer or the girls already training in the gym, who will explain what the training plan is will suit you.

Workout at home

In cases where a girl does not have the opportunity to go to the gym, but wants to have beautiful, toned arms, she can always work out right at home. You don’t need much for this, namely:

• Gymnastic mat or mat (optional)
• Dumbbells weighing from 1 to 5 kilograms (at first you can even handle 1-2.5 kg)
• Sports bench (which can be replaced with a regular bench in the park or a chair at home)
• Expanders
• Small barbell
• Desire and desire

Of course, if you don’t have something (except for the last one), then this is not scary at all, because there are a lot of exercises that can easily replace those that you are not able to do.

And also thirty to forty minutes of your time for training will be enough for the training to be productive. The whole principle of training at home is to take less, but more often.

This means that when taking small weights, you should perform twenty or thirty repetitions in three or four sets; if you perform more with the selected weight (minimum, for example), then it makes sense to increase the weight.

This applies to dumbbells and barbells, and if you do other exercises, like push-ups, then the number of repetitions is noticeably reduced, by about half.

Exercises on the horizontal bar and parallel bars will also be useful, and if you don’t have them at home, then it doesn’t matter, they are in almost any yard. The principle there is the same as doing push-ups from three to ten times (depending on your training).

Interesting Facts

If you have a large amount of fat on your arms, then doing just exercises with dumbbells and barbells will not be enough, since your arms will only increase in volume; add swimming and aerobic exercise to your list of exercises.

And in the case of gym and home training, and anywhere else, you should start with a warm-up, if they explain this to you in the gym, then at home you should always talk about it.

A short warm-up for your arms, and if you are working out not only your arms, then for all the other parts of the body that are being trained.

Simple and everyday tasks with even small weights will only benefit you.

They can also be used during training, and if this is not enough, then during warm-up, but the main thing is not to overexert yourself, because there is a possibility of complications and diseases that will definitely knock you out of tone. Approach your training wisely.

As in the case of the gym, three days a week, forty minutes each, will be enough; the remaining days, if desired, can be spent on the abs, legs, butt and back, which is also held in high esteem by men.

It doesn’t take much at all, the correct and regular execution of several exercises, but what a result, all the men will be in your hands.

The best exercises for arm muscles

Triceps exercises

Extension of arms from behind the head

IP: standing, feet in the projection of the shoulders. Holding the dumbbell with both hands behind your head, exhaling, lower the dumbbell smoothly and at a moderate pace towards your spine. Keep your elbows pressed to your ears, do not spread them to the sides. Inhale and return to IP. Do not fully extend your elbow joints.

Straightening your arms back while bending over

The exercise actively pumps up all 3 bellies of the triceps, but is most effective for pumping up the lower part of the arm. The isolating load develops the symmetry and relief of the triceps muscle.

IP: standing, heels in the projection of the shoulders, knee joints are soft, not fully straightened. The body is tilted as much as possible, ideally parallel to the floor. Hands with projectiles are bent at the elbow joints and pressed to the body.

Straighten your arm while exhaling, do not bend your hand. Inhale and return to IP.

Lying dumbbell triceps press

Starting position: lie on a gymnastic mat with your knees bent. Press your buttocks and lower back to the floor. Bend your forearms and rest your shoulders on the mat.

Straighten your arms and try to keep your hands opposite each other. At the top amplitude, hold the position for several moments. Inhale and return to IP.

Push ups

The exercise is the most effective and useful for working out and pumping the triceps brachii. Beginners are allowed to do push-ups from their knees, from a windowsill, wall or bench.

IP: rest on your knees and palms, which are located exactly under the shoulders. The distance between the thumbs should not exceed 20 cm. From the top of the head to the tailbone, the back remains straight, without bending in the lower back or protruding the butt.

As you exhale, bend your arms so that your elbows are pointing back and almost pressed to your body. You need to lower yourself to a level from which you can lift yourself without jerking. Gradually you need to lower yourself parallel to the floor. Do not place your stomach on the mat. Inhale and return to IP.

The following exercise variations will help a girl pump up her triceps:

» Reverse push-ups from the bench » Diamond push-ups from the knees » Finger push-ups » One-arm support » Fitball support

Biceps exercises

Dumbbell biceps curl

Alternating or simultaneous lifting of dumbbells will help a girl quickly pump up her biceps. The emphasis is on pumping both heads of the muscle and accelerating fiber growth and improving definition.

IP: standing or sitting on a horizontal bench, feet shoulder-width apart. Press your elbows close to your body.

As you exhale, bend your elbows, but do not bend your wrist. Keep your shoulders still and don't shorten your neck. Inhale and return to IP.

Hammer

IP: standing, feet in the projection of the shoulders. Hold the exercises in straight arms, with your thumb pointing toward your thigh.

Bend your arm at the elbow joint. At the top point, stay for a few moments. Inhale and return to IP. The arms can be bent either alternately or together.

Biceps curl with wrist twist

Auxiliary supination (rotating the wrist inward) increases the effectiveness of biceps training due to the strong contraction of the heads and the work of synergists.

IP: standing, feet shoulder-width apart. The fingers clasp the dumbbell tightly, arms are straightened, palms facing the body.

As you exhale, bend your arm and, at the final point, turn your hand inward toward your shoulder. Do not bend your hand, keeping your forearm straight. Inhale and return to IP.

Concentrated dumbbell raise with wrist rotation

The type of load is isolating, the emphasis is aimed at maximizing pumping of both heads of the biceps.

IP: sitting on a horizontal bench or chair, legs wide apart and bent at the knee joints. Rest your bent elbow on your thigh. Lean your body slightly forward.

Bend your forearm, but do not bend your hand. Hold the position for 1-2 seconds. As you inhale, return to IP.

Additional Load Types

To create sculpted and beautiful hands, girls are recommended to supplement their home workout with the following exercises:

» Plank » Jumping rope » Pull-ups » Push-ups

Nutrition

Training is training, but the most important thing is, of course, proper and healthy nutrition, without it a girl will not be able to pump up her arms or any other part of the body, or even lose weight, and we remember that this is the most important thing in pumping up arms for a girl.

Nutrition must be balanced so that it meets all the body's needs, namely proteins, carbohydrates and fats.

Proteins are necessary in order to build your wonderful body, carbohydrates so that you always have the strength to train and not only, fats are also necessary, like carbohydrates, but in much smaller quantities.

It is best if you give up all fatty and unhealthy foods that only clog your body, and switch to a healthy diet (fruits, vegetables, steamed fish and meat, and so on)

Interesting Facts

1. In the case of arms, it will be much easier to pump them up, unlike other muscle groups, because they are more responsive.
2. Due to the lack of male hormones and slow muscle growth, girls can lift weights without fear that their arms will become like those of athletes.
3. It is a myth that men look only at a girl’s legs, butt and face; they evaluate the whole figure as a whole, which is why it is worth paying attention to the hands.
4. When training with dumbbells and a barbell, as well as a horizontal bar, and so on, you should remember that when bending your arms, the load goes to the biceps, and when extending, directly to the triceps.
5. It is also worth remembering about the forearms, they are trained when holding weights or rotational exercises.
6. Also, the most important thing is to keep your hands in full readiness (strain your hands to the maximum when loading).
7. And don’t forget about breathing, proper breathing is the key to a successful workout.

Perseverance, perseverance, patience and the desire to look attractive, and then you will succeed. By following simple rules you can achieve incredible results. The main thing is to watch your diet and exercise regularly.

We also recommend reading a very useful book for girls and women - how to pump up your butt at home. 100% results and the best advice. Good luck pumping up the girl's arms. And see you soon in new articles...

Strengthening a woman's muscles by working out at home

Strength exercises for pumping up arm muscles, performed at home with dumbbells or your own weight, will help solve the problem of excessive fullness and sagging. Many women avoid strength training with an emphasis on the arms, as they believe that this will lead to an excessive increase in muscle volume. In fact, to build noticeable defined muscles, you need to train with heavy loads in a superset mode. Such workouts are usually practiced by men who want to build more muscle mass.

Training for women, which helps strengthen muscles and get rid of sagging areas, is organized according to the following rules:

1. Sports activities are always combined with proper nutrition . The diet of a woman who wants to form beautiful and toned arm muscles should not include foods that contribute to the appearance of excess fat deposits. These include sources of saturated fats, simple carbohydrates, all kinds of preservatives and dyes. A diet to build strong muscles should be rich in proteins, which can be obtained from meat, low-fat dairy products and fish. Food rich in complex carbohydrates and unsaturated fats is also added. To maintain a normal metabolic rate for fat burning, you need to eat smaller meals throughout the day and drink at least 1.5 liters of clean water without gas.
2. Local weight loss (in this case in the arm area) is a myth. If a person subjects his body to exercise and diet, fat deposits will be burned evenly throughout the body. Therefore, regularly performing fitness techniques to strengthen the muscles of the arms leads to burning fat in the back, shoulders and chest.
3. A woman can only pump up beautiful arms if there is no excess fatty tissue on her limbs . If they are full, then strength training will lead to an increase in the girth of the forearm, while the muscles cannot be seen. To form a beautiful muscle relief, you must first reduce the thickness of the fat layer. Proper nutrition combined with cardio exercise will help you do this.

An anatomical feature of human muscles is that its volume increases not during power loads, but during the period of rest. Therefore, you can pump up beautiful arms only if you practice regularly, but not daily. Training organized every day is not only useless in terms of results, but also potentially harmful to the health of the joints, spine and cardiovascular system.

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:

1. 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.
2. Overhand grip pull-ups. You need to start with 3-4 pull-ups, then the number is not limited.
3. 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.