Why should a woman train her biceps?
Unlike the stronger sex, for whom the biceps is an adornment and pride, in women this muscle is considered one of the most problematic areas.
The arms above the elbows become flabby even in young girls if they neglect training.
Therefore, to maintain an attractive appearance, you need to regularly train your biceps.
For many women, the arms above the elbow become fat very quickly - fatty tissue is deposited in this area.
Alas, the areas that gain weight first are genetically programmed.
All that remains is to fight the appearance of cellulite and sagging.
If you have this problem and your arms are getting fat catastrophically quickly, you need to get used to doing biceps exercises at least several times a week.
Pumping up a girl's biceps is not the easiest task. Exercises should not be aimed at building muscle mass, but at relief and maintaining tone.
Regular training will restore skin elasticity and speed up blood circulation, which will have a beneficial effect on the condition of the entire upper limb girdle.
Despite stereotypes, the optimal weight of dumbbells for such training is at least three to four kilograms, and not one or two.
For the relief to become more pronounced, the muscles must work well.
In this case, lifting a small weight will not bring any effect, and your time will simply be wasted.
How to properly pump triceps for a woman: video
Tags: exercises
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How and how much to train
The most important thing is to always start with a warm-up. Well-warmed muscles are more susceptible to stress, and the effect will appear faster.
Gymnastics for joints and stretching of arm muscles will speed up blood circulation and reduce the risk of possible injuries, the most unpleasant of which is spraining.
However, it makes no sense to spend more than five or six minutes warming up. The key to successful training is the correct choice of equipment.
The following can be used as weighting agents:
- dumbbells – for starters, it is not recommended to lift weights of more than two kilograms;
- plastic bottles filled with sand or water.
Exercises with an elastic expander will be no less effective. At first, you need to perform 2-3 approaches 10-15 times.
Breaks are recommended to be short, no more than two minutes. N
the load and weight of sports equipment should be increased gradually.
Muscles need time to recover after exercise, so daily exercise is ineffective and even harmful - damaged muscle fibers do not have time to increase volume and begin to deplete.
Depending on the desired result, the following sets of exercises are distinguished:
- To increase volume and rapid growth of muscle mass (which is more important for professional athletes), you need to lift heavier dumbbells and do fewer repetitions. Each muscle group should be worked on a specific day.
- For relief, it is necessary to alternate the load using the biceps-triceps system without a break, 3-4 sets of at least 20 times. You can especially effectively “draw” your arms with light weight dumbbells.
In all cases, the muscles must be loaded consistently and carefully to avoid injury.
Lifting dumbbells with different grips
Lifting dumbbells is both the base and the most effective exercise for pumping up your arms.
In this case, other types of muscles are also well worked out: the brachialis and brachioradialis, so separate training for them is not required.
Starting position: standing, dumbbells can be grabbed with different types of grip - neutral (with palms facing each other) or regular (palms facing up).
Depending on the grip, the features of performing the exercise change greatly.
You can pump up your biceps with dumbbells using any grip - your preferences depend on the desired result and comfort.
Technique:
- Neutral grip. As you exhale, raise your arms, turning your hands toward your chest at the top point. The bending must be complete. As you inhale, straighten your arms and return to the starting position.
- Regular grip. Palms face up. You need to lift the dumbbells quickly, while exhaling. As you inhale, return to the starting position with your arms down.
- Hammer grip. Take dumbbells with a neutral grip, alternately move your right and left hands to the center of your chest, and return to the starting position while inhaling.
You can lift dumbbells and perform arm curls simultaneously and alternately.
The second option is more preferable under dynamic load.
The required number of repetitions is 3-4 sets of 12-16 times.
French bench press
The most popular exercise for strengthening and hypertrophy of the triceps. The lateral segment of the muscular system is maximally involved. It is recommended to perform the exercise by choosing an EZ-type bar, which slightly turns the forearms.
The largest head of the triceps muscle is located there. This exercise quickly develops your forearms. From time to time you can use a version of the French press with a regular bar. Changing the angle and vector of the load will allow you to specifically work out different parts of the muscular system.
When working with a standard bar, the main load falls on the medial head, located on the inside of the forearm. To perform the exercise, you need to stretch vertically on a bench, completely straightening your arms vertically upward. The barbell is lowered towards the head and returned to the starting position.
Parterre
This exercise allows you to quickly pump up a woman’s biceps without using any equipment.
Muscle pumping is done by lifting your own body weight.
This complex has been known to most people since kindergarten, because it is suitable for everyone without exception: men, women, children.
Parter includes:
- Push ups. It is necessary to take a lying position, with your hands shoulder-width apart. Keeping your body straight, you need to lower yourself to the floor, bending your elbows. Minimum repetitions – 10 times. If your physical capabilities do not yet allow you to do push-ups so many times, you can perform a lighter version of the exercise - resting on your knees.
- Reverse push-ups (face up). Emphasis is placed at the back, palms are shoulder-width apart on a hill. You need to bend your elbows, lowering your lower body. Number of movements – 10-12 times.
It is advisable to alternate different types of push-ups, performing at least 4-5 approaches.
We bend our arms until the angle between the shoulder and forearm is 110° or less.
Arm training in the gym for girls
Exercises using sports equipment
Dumbbell (barbell) rows to the chin for women
The exercise is aimed at working out the most problematic area of the forearm - the inner part of the arms (triceps). It is this place that girls most often want to change: restore elasticity to the skin, remove sagging muscles. To perform the exercise you will need two dumbbells, a barbell or a bar.
Exercise option using dumbbells: deadlift technique
- Stand straight with your feet shoulder-width apart.
- Take dumbbells (barbell) with an overhand grip.
- Bending your arms at the elbow joint, bring the dumbbells to your chin, trying not to change the position of the dumbbells in space.
- As you exhale, lower the projectile to the starting position.
- If you are working with dumbbells, it is appropriate to alternate hands or perform the exercise with both hands at the same time.
Number of approaches and repetitions: 3×12.
Complicated version: performing an exercise with a barbell
Video note: correct execution of the exercise
Arm curls with a projectile for a beautiful relief
For this exercise, you can use both dumbbells and a barbell (barbell) as a working apparatus. Curls are primarily aimed at training the beautiful biceps muscles.
Performing arm curls in two versions: with a bar (straight and wavy) and dumbbells
Technique for doing it at home:
- Place your feet shoulder-width apart and straighten your body.
- Take the projectile in your hands so that your fingers point in the opposite direction from you.
- Straighten your shoulders, look straight or slightly upward.
- Raise the dumbbells (bar) to your chest, do not spread your elbows to the sides.
- Then slowly lower them to the starting position.
- Number of approaches and repetitions: 3×12–15 times.
Video instructions for the exercise:
Arm extensions from behind the head
Arm extensions behind the head can be performed while standing or sitting. The main goal of the exercise is to work the triceps.
Correct technique for performing the exercise: stages of arm extensions
Having chosen a comfortable starting position, follow these steps:
- Take one dumbbell in your hands and lift it above your head.
- Slowly lower the apparatus behind your head, bending your elbows.
- At the same speed, lift the dumbbell to the starting position.
Number of approaches and repetitions: 2×10.
IMPORTANT! Don't use too heavy weights. Try to maintain balance throughout the entire approach. Number of approaches and repetitions: 2×20.
Video instruction:
Lateral raises with dumbbells
Raising your arms can be done in two ways: in a straight stance and in a bent position. The peculiarity of the second option is that it provides isolated pumping of the rear delta bundles. Taken together, the exercise is aimed at training the shoulder girdle.
Options for performing arm raises with dumbbells: with
- Stand up straight (or bend forward, keeping your back straight and creating a slight arch in your lower back). Hold dumbbells in both hands.
- Slowly raise your arms to the sides without bending your elbows.
- Keep the body static.
- Pause for 1-2 seconds and slowly bring your hands back to the starting position.
Perform 2 sets of 15 repetitions.
Video instructions for the exercise:
Lifting dumbbells with a turn
Another exercise using dumbbells and working up. The main feature: the rotation of the hands when lifting the projectile. Target muscles: biceps and brachialis. This exercise allows you to tone your arm muscles using light weights.
The correct position of the hands when performing dumbbell raises with a turn
Technique:
- Stand straight (legs in a free stance), take the shells in both hands and lower them along the body.
- Alternately raise your arms with dumbbells to your shoulders, turning your hands outward.
- Do not press your hands too tightly to your shoulders; a light touch is enough.
- Raise and lower dumbbells at the same speed.
Number of approaches: from 2 to 3.
Number of repetitions: from 10 to 15.
Video instructions for performing the exercise:
Effective bodyweight exercises at home
The advantage of such training is that you practically do not risk overloading your spine and joints. In addition, they do not contribute to a significant increase in muscle mass, so they are great for girls who, as a rule, strive for an athletic, but graceful figure.
Pushups
Goal: training the triceps muscles of the arms.
There are several typical push-up options: with emphasis on your toes, with emphasis on your knees, with clap, with narrow and wide arms.
If you are a beginner and have practically never done sports (athletics, gymnastics, aerobics), start with the simplest version of push-ups - with emphasis on your knees. To do this, you will need a gymnastics mat or any other soft surface.
Technique for performing push-ups from the floor with emphasis on the knees: correct positioning of the arms and legs
Exercise steps:
- Lie on your stomach, lift your body onto your outstretched arms, bend your legs at the knees.
- From this position, begin to slowly bend your elbows and lower yourself to the floor (as low as possible).
- As you exhale, slowly push your body back to the starting position.
Number of approaches and repetitions: 2×10 or 3×7.
Video instruction of push-up technique:
A more difficult version of push-ups is plank push-ups with emphasis on your toes and clap push-ups. In these types of exercises, much attention is paid to pumping the triceps. In addition, during the exercise, endurance and striking strength are trained, thanks to which you not only create relief in the muscles of your arms, but also improve your strength indicators.
Technique for performing push-ups from the floor with emphasis on the toes (in a plank) and push-ups with cotton
Technique for performing push-ups from the floor with emphasis on the toes (plank) and technique of push-ups with cotton
Push-up technique:
- Take a lying position: place your hands at a distance slightly wider than your shoulders, and your feet on your toes.
- Straighten your elbows and look down.
- From this position, slowly lower your body to the floor, trying to keep your shoulder blades, hips, and feet in one straight line.
- After a short pause (1-2 seconds), rise to the starting position.
- To complicate the classic push-up, from the peak point (elbows bent), jerk upward with a clap.
Number of sets and reps: 3×8–10.
IMPORTANT! The wider the position of the hands during push-ups, the more the pectoral muscles are involved in the work. The smaller the distance between the palms, the better the triceps muscles of the shoulders work. For an ideal workout, you need to combine and alternate different variations of push-ups.
Practical tips for the exercise:
Pull-ups on the bar and parallel bars to work your arms and shoulders
Another effective exercise in arm training is all kinds of pull-ups: on the crossbar, horizontal bar, uneven bars, with your own weight and with weights, in a free hang and with emphasis on your legs. Purpose of pull-ups: work on the triceps and deltoids. Within the fitness room or sports grounds, you can use any rigidly fixed crossbars, block exercise machines or special horizontal bars.
A
To perform free-hanging pull-ups, follow the following algorithm:
- Grab the bar with both hands and cross your legs.
- Starting position: straight arms and straight body.
- Begin to pull your body up, trying to touch your neck to the bar.
- After passing the peak point, slowly straighten your arms and lower your body down.
To complicate the exercise, you can use weights that are attached either to the legs (metal, sand bracelets) or to the waist.
Another version of pull-ups involves a low crossbar, which can be used as a classic bar.
A
The exercise technique has some features:
- Take a hanging position with your feet resting under the bar.
- With your arms straight, create a straight but inclined line of the body relative to the floor surface.
- Bend your elbows, pulling your body up (your head should go over the bar).
- Slowly lower yourself to the starting position, straightening your arms at the elbows.
Number of approaches and repetitions: 3×10.
Practical advice for girls:
Pull-ups are one of the most common exercises in training for various muscle groups: triceps, biceps, serratus and rhomboid muscles, pectoral muscles and abdominal muscles. Such pull-ups in gyms are performed on a special simulator; on sports grounds, classic parallel bars are used.
Muscles used when doing dips
Technique:
- Take a hanging position: lean on the bars with straight arms, bend your legs at the knees.
- Straighten your shoulders and slightly tilt your body forward.
- Bend your elbows and slowly lower your body.
- When the angle at the elbow joint is approximately 90°, return to the starting position.
- Control your movements: do not squeeze your shoulders and chest, work your triceps.
Number of approaches and repetitions: beginner level 2x7, professional 2x12 or 3x8.
Dips on the parallel bars:
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:
- 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.
- Overhand grip pull-ups. You need to start with 3-4 pull-ups, then the number is not limited.
- 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.
Pain after workout
Unpleasant sensations in the muscles - tingling, unnatural warmth and slight pain - are signs of good muscle function.
As a rule, muscles hurt the next day after training.
To make these sensations go away, you can take a warm bath with aromatic oil, do a short warm-up, thoroughly stretching your tired muscles.
The ideal option is to sign up for a massage session.
