A slender and toned body always attracts the eye, because it is much more pleasant to look at a person in whom strength and health play. However, the modern world and the development of society has led to the fact that comfortable living conditions and the absence of any physical activity adversely affect the physical development and health of the nation.

Increasingly, one can meet overweight or, on the contrary, frail and skinny people who do nothing but complain about poor health. Any girl and woman who wants to be always in the center of attention is simply obliged to pay enough attention to her body, physical activity can not only lead you to an attractive appearance, but also improve your health, both physically and psychologically.

Hands are a part of the body that is always in sight, especially in the warm months when you want to wear clothes with short sleeves or no sleeves at all.

By the way, the arms have a peculiarity, especially the shoulder part, to recover first.

So, of course, it doesn’t happen to everyone, for some, excess fat goes to the stomach or sides, but for someone, it’s just in the back and in the arms. And if the stomach can still be hidden, then you can’t pull your hands in and disguise them, they immediately treacherously give out all the extra pounds.

By the way, the option with thin and shapeless hands is also not the best, it does not look much better than fullness. But beautiful and slightly embossed muscles will always be beneficial to emphasize your beauty, to say that you are “you” with sports, and men really appreciate this.

It turns out that you need to quickly pump up your arms and shoulders, but how can a girl who has never done this and absolutely has no idea where to start do it?

The easiest option is to sign up for a gym where an experienced trainer, having his own system of exercises, will help you in this matter. But there is a simpler, less costly and financially and time-consuming way – let’s pump up our hands at home!

Most often, it is women’s hands that are easier to create a beautiful relief shape than all other parts of the body. The most important thing is the presence of desire and perseverance, since it is quite possible that enthusiasm will evaporate in just 2-3 days, here it is important not to stop, but to continue training.

Those girls who are overweight, especially in the area of ​​​​the hands, of course, need to lose weight, otherwise all your activities will not bring visible results.

A layer of fat will simply cover your muscles, so you need to include a weight loss complex in your diet – aerobic exercise, running, swimming. As they say, patience and work to help, a beautiful body deserves to be fought for.

By the way, some girls try, on the contrary, to avoid exercises on their arms and shoulders, explaining that they can “pump” their muscles and turn into a “man”. These are not true, but rather excuses that should not be resorted to.

The female body can turn into a huge muscular colossus only if the woman starts taking the male hormone – testosterone. In any other case, the muscles in girls grow very reluctantly, so it is very, very difficult to make your body “pumped over”.

What do you need to exercise at home?
In order for hand exercises at home to bring visible results, you need to prepare a little for them. Firstly, set aside certain hours for yourself when you can do home workouts, 30-40 minutes are enough, the main thing is that they are unconditional.

Get a pair of dumbbells for 1-2.5 kg, it is this weight that contributes to the formation of a beautiful hand relief, no more. For unprepared ladies, it is better to start with a weight of 1 kg, and then increase it to 2-2.5 kg for each arm. Remember, higher reps are better than using heavy dumbbells or weights.

Before starting a set of exercises, be sure to do a ten-minute warm-up, which should include warm-up exercises for the cervical region, upper shoulder complex, back and legs. This is a necessary procedure that will allow you to protect yourself from sprains and ruptures of unheated ligaments.

At the end of the workout, you can do a little stretching. By the way, those who believe that it is necessary to exhaust themselves every day are also mistaken, it is enough to do the exercises 3-4 times a week, and, for example, replace the intermediate days with exercises on the back, because it also has an additional load, especially when you do exercises with extra weight.

Exercises for beautiful and embossed hands
The very first thing they usually start swinging their arms with is extension and flexion at the elbow joint. All exercises for the hands (except push-ups) are performed in 2-3 sets of 15-20 times, when this amount becomes small, then increase the number of repetitions to 30-40.

We stand straight, take dumbbells in our hands, bend our legs slightly at the knees, and bring the pelvic part forward a little, the back is even and we look forward, preferably, of course, in the mirror.

It is better to press your hands to the body, so the load on the muscles will be greater, after which we begin to alternately bend them at the elbows, each time trying to bring the palm with the dumbbell to chest level.

At the lowest point, it is necessary to unbend completely, but not completely, so as not to injure the elbow joint. Another option is to simultaneously bend your arms, in this way you will perfectly pump your biceps.

The next exercise is the abduction of the arms, which forms a beautiful line of the shoulder joint. We put our feet shoulder-width apart, and tilt the body forward until the shoulders become parallel to the floor. As you exhale, lower your arms to the bottom, and as you inhale, slowly bring them back.

In addition to exercises with dumbbells, you can pump up the muscles of the arms on the horizontal bar, of course, you won’t see much effect in a week or two, but in a few months you will definitely be delighted with beautiful and toned muscles. In addition to this exercise on the crossbar or horizontal bar, they give the necessary load to the back and abdominal muscles, which is also very good.

To begin with, you can simply hang on the horizontal bar, thus training the endurance of the hands and stretching the spine. The most effective is pull-ups, of course, only advanced girls in sports terms can do them correctly. 3-5 pull-ups are enough to start, then the number can be increased up to 7-10 times.

Another effective exercise – push-ups, commonplace and known to everyone since school, brings a tremendous effect on the muscles of the arms, back and chest, giving it a toned and beautiful shape.

Push-ups are performed from the “plank” position, the elbows should be bent to 90 °, the stomach is constantly in tension and drawn in, the back does not form a hill, and the line of the pelvis does not rise above the level of the back.

If you are not yet ready for this method, then you can do push-ups “from your knees”, this option is available to everyone, even very unprepared individuals. For the first time, 10 times is enough, then the amount can be increased up to 15-25 times.

In order to pump up the triceps (the reverse side of the shoulder part of the arm), you can do dips. To do this, you need to sit on a bench or a stable chair, place your palms behind you shoulder-width apart, while hugging the bench.

Now we move the pelvis and buttocks forward, stretch our legs a little in front of us, lower the pelvis down, while bending our elbows. You need to lower yourself until your shoulders are parallel to the floor, and then return to the starting position with muscle effort.