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Gym Arm Workout: Top 5 Exercises
Gym Arm Workout: Top 5 Exercises

Tight and firm arms are the dream of many girls. In this resource, you will find several effective exercises that will help you transform. You can wear sleeveless clothes with more confidence and your body will thank you!

Gym Arm Workout: Top 5 Exercises

Hands, especially their upper part, often become the very problem area for which you need an eye and an eye. Even in very thin girls, the skin can begin to sag and flab due to weak muscles that need regular training. If you do not know where to start the path to strong and slender hands, then this article will help you figure it out. By the way, some exercises can be performed not only in the gym, but also at home. There would be a desire and motivation to move towards your goal!

Workout for the muscles of the arms in the gym with a load on the shoulders and back

A comprehensive workout involves working out all muscle groups of the shoulder girdle and back. The fact is that the structure of the human body is designed in such a way that almost all exercises involve not only one particular muscle, but also nearby ones. By training biceps and triceps, you can get not only a beautiful relief of the arms themselves, but also tighten your chest, visually correct your posture, and improve the condition of the neck and shoulder girdle.

There are many advantages of hand training, the most basic of which are:

  • The relief of the hands is visually highlighted.
  • The layer of fat on the hands decreases, they become thinner and thinner.
  • Posture is leveled.
  • The general condition of the body improves, endurance increases.
  • The chest is lifted.
  • The "rollers" in the armpit area are removed.
  • The firmness and elasticity of the skin increases.
  • Pain in the cervical spine and back disappears.

The arm workout program includes back and shoulder exercises, some of which can be done without additional resistance or use the minimum weight for beginners. The main advantage of this set of exercises is that almost all movements are quite simple and do not require specific skills or training. And yes, there is absolutely no need to be afraid of "glands": dumbbells and a barbell are safe for girls. Simply put, a slanting fathom in the shoulders and back, like Schwarzenegger's, does not threaten you: in order to "swing", you need a certain approach and enhanced sports nutrition.

A training program for arms, back and shoulders in the gym for girls: rules for implementation

  • Hand training should begin with a joint warm-up: turning the neck and head to the sides, bending, stretching, rubbing the forearms. Warm-up time is 5-10 minutes.
  • Cardio - 5-10 minutes before starting strength training. A treadmill, a bicycle, a jump rope, an ellipse can be found in almost every gym.
  • Before starting strength exercises, warm up with a little weight. You should not take on a 50 kg barbell if you can hardly lift 30. Start with a small weight and only after moving on to the load with which you plan to continue working. Pause for 60-90 seconds between sets so as not to overextend your muscles.
  • To lose weight in the arms, do 3 strength workouts per week and 2 cardio, 30-60 minutes each, or half an hour circuit. For weight loss, do 5 sets of 6-12 reps for each exercise.
  • To build muscle, exercise 3 times a week at 2-day intervals. Emphasis on strength training with extra weight.
  • To tone and maintain shape, do 3 times a week with an emphasis on strength, at the end of your workouts add cardio for 10-20 minutes. Exercise in 3 sets of 12 reps.

Standing dumbbell breeding

  1. Stand up straight with feet shoulder-width apart.
  2. Spread outstretched arms with their dumbbells to the sides.
  3. Raise your arms with dumbbells to shoulder level, slightly bending your elbows.

Barbell press

  1. Lie on a bench with your feet flat on the floor.
  2. Take the bar with a straight grip.
  3. Lower the barbell to your chest and squeeze it back, lingering at the top point.

Dumbbell lunges

  1. Take dumbbells, keep your arms outstretched.
  2. Lunge with your knee forward.
  3. Alternate the lunge leg.
  4. For an increased load, raise your arms with dumbbells over your head.

Push-ups on the bench

  1. Turn your back to the sports bench, put your hands, straighten your knees.
  2. Do a reverse push-up so that your shoulders are parallel to the floor line, but not lower.
  3. Return to the starting point and repeat the exercise several times.

Bent over row

  1. Place your left hand and left knee on the gym bench.
  2. Straighten your back, bring your shoulder blades together, but lower your shoulders and arm with weights (use dumbbells or water bottles if exercising at home).
  3. Pull the weight to the waist, hold for 30 seconds and lower it down.
  4. Do not raise your hand higher and do not spread your shoulder blades.

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