Any girl and woman dreams of a toned, beautiful figure, and in order to achieve this goal, many visit the gym or train at home. But very often, trying to achieve the perfect press, buttocks or legs, we completely forget about the hands. But if they are not given due attention, then they can very quickly turn into a problem area.

Doing exercises for the muscles of the hands (or rather, including them in the general complex of physical activity) is recommended for all women, regardless of build and type of figure: plump girls often complain that the muscles in their arms look flabby, and many slender ones notice that their arms look too skinny.

With the onset of spring, the “question of the beauty of hands” is becoming more and more relevant for many women: after all, the time for open dresses, T-shirts and sundresses will come very soon. So, in this article we will talk about effective exercises for various arm muscle groups that you can perform at home on your own. With regular training, the first effect is usually noticeable after a month.

Basic hand exercises

Let's start with a fairly simple exercise program for women that can be done during morning exercises or warm-ups throughout the day. If you have never worked on the muscles of the hands and did not pay special attention to them, then you need to start with such simple workouts, doing exercises for 5-10 minutes a day. Gradually, you need to increase the load and include more complex exercises for the muscles of the hands in the complex.

Clench your hands into a fist and rotate them in different directions, making circular motions. For example, 20 rotations clockwise and 20 against. This exercise trains the muscles of the wrist.
Also, to strengthen your wrists, you can wiggle your palm (as if you were waving goodbye to someone). You can perform several approaches 15-20 times.
Exercise "snake movements". Try to repeat the trajectory of the snake with your hand. All muscles from the wrist to the shoulder should be involved.
We draw circles with our hands. To do this, stretch your arms in different directions and make circular movements from the shoulder. It is enough to repeat 1 minute in each direction.
Wall push-ups. This is a fairly simple, but at the same time effective way to give a load on the muscles of the shoulders and forearms. Stand against the wall at arm's length, lean on your palms and do 10-20 push-ups with a straight line back.
Push-ups from the knees. Get down on the floor and lean on your knees and palms: your knees should be at a distance of 20-30 centimeters from each other, and your palms should be parallel to your shoulders. Slowly bend your arms until your chest touches the floor, then slowly unbend. Try to keep your back straight. It is enough to repeat 8 times.
Starting position: lying on the stomach. Spread your legs slightly to the sides, rest your palms on the floor and slowly lift your body off the floor until your arms are fully extended. Freeze in this position for 5-10 seconds, and then slowly lower yourself. It is enough to repeat 5 times.
Castle exercise. Place your bent arms behind your back (one from below, the other over your shoulder) and connect your fingers, clasping them into a lock. Now pull your arms in opposite directions, overcoming the resistance. After doing the "lock" for a minute, change hands.
Raising the arms to the sides. Stand straight, feet shoulder-width apart, arms relaxed and lowered along the body. Raise your arms to chest level so that they are parallel to the floor, then lower. You can perform this exercise in two ways: dynamically (raising and lowering your hands) and statically (raising your hands, hold for 2-3 minutes in this position).
Most women forget that during training, as with any other exercise, you need to breathe properly: exhalation is done with effort. So your classes will become more productive.

Hand exercises with dumbbells for women

Now let's move on to more difficult activities that require some physical fitness. You can choose for yourself several suitable options from those that will be described, and perform them several times a week - as part of the main workout or separately. A large number of arm exercises are performed with dumbbells, as they help increase the load on the muscles.

Stretching your arms with dumbbells to the sides, bend and unbend them to your shoulders. You can perform movements simultaneously with both hands, you can alternately right and left. For starters, 20 times is enough.
Lying on the floor, bend your arms with dumbbells at the elbows (at an angle of 90 degrees above the chest) and spread them apart, touching the floor if possible. This option is quite difficult for women, so you can start with 10 times, gradually increasing the load.
Stand up straight and lower your arms with dumbbells along the body. To account "One" bend your elbows, "two" - spread apart, "three" - bend and "four" lower. Perform 5-8 times.
Stand straight, stretch your arms with dumbbells forward. Then raise your arms up above your head and try to slowly bring them as far back as possible. Then gradually lower your arms from the starting position. You can start with 5 times.
Lie down on the floor, bend your knees, and arms with dumbbells at your elbows and press them to your chest. To account «раз» разгибайте руки, как бы толкая гантели вверх, на счет «два» — опускайте. Make an effort on inhalation, and on exhalation lower your hands. Repeat 10 times.
Connect your hands with dumbbells, stretching over your head (you can take one dumbbell in two hands). Bend your arms so that the dumbbells are behind your back, then straighten them again. Repeat up to 20 times.
For all the exercises described, dumbbells weighing 1.5 kilograms are best suited, since on the one hand they are not too light and provide sufficient load, but at the same time not too heavy, which will prevent muscle spasm.

Strength exercises for the muscles of the hands

Above, we have given exercises that will help women in an effort to get their hands in shape and keep them in good shape. However, some of the fair sex want not only to make their arms fit and slender, but also to give them a beautiful muscular relief. To do this, you need to perform more complex options that give more load on the muscles, in particular, on the triceps. So here are some strength exercises.

Push ups
To perform this exercise, a lying emphasis is taken: put your hands shoulder-width apart, fingers look forward, and not to the sides. Gradually bend your arms, pressing your hands to your body. When your chest touches the floor, extend your arms. To begin with, you can do 3-4 push-ups, gradually increase the number of times to 10.

Dumbbell exercises
For them, you can take dumbbells weighing more than 1.5 kilograms. Basic exercise: standing, bend your legs slightly at the knees, lower your arms with dumbbells along the body. Slowly raise your arms to shoulder level, then slowly lower. Repeat 10 times.

To make the muscles of the shoulders more elastic and embossed, this exercise is well suited: arms bent at the elbows at an angle of 90 degrees, stretch forward in front of the chest
Then, without unbending your arms, raise them one by one. It is enough to do 10 repetitions for each hand. As you lift, you will feel your shoulder muscles and triceps tense up.

"Pushing" the ball

If you have a football (a large fitness ball), then you can perform this exercise: put your hands on the ball, keep your legs straight, spread your feet slightly and try to push it. This complex involves all the muscles of the hands from the shoulder to the wrist.

Turns on the crossbar
If you have a crossbar or horizontal bar at home, then you can do the following several times a week: hanging on the crossbar, turn your torso to the right and left. To begin with, 10 times in each direction will be enough. In addition to strengthening the arm muscles, twists are good for the spine and posture.

Effective exercises for breast beauty

Useful advice for women who do not have much time left to create the perfect body: exercises for the arms are also effective for the muscles of the chest, so you can include them in your complex, thereby killing "two birds with one stone."

Bend your elbows at chest level so that your palms rest against each other (while the fingers should be pointing up). Tighten your arms, resting your palm on your palm, then freeze in this position - and gradually relax your arms. Do 20-30 sets.
You can complicate the exercise with squeezing the palms by raising your arms above your head.
Exercise with dumbbells: lift your arms with dumbbells vertically up and alternately bend your elbows, putting your hands behind your back. You can perform it both standing and sitting. Try to keep your arms straight and spread your elbows out to the sides. Repeat 10 to 20 times.
The hand exercises we have presented are designed specifically for women, taking into account physiological characteristics and based on long-term observations. These training programs will not take much time, but the effect will be visible pretty soon. When performing any of the described complexes, follow your feelings, both in the muscles and in the joints. If any action causes pain, then you should stop performing it.

Also remember that if you haven’t played sports before and didn’t even do exercises in the morning, then you don’t need to start doing everything