Any girl wants to feel like a delicate and fragile flower, a creature with an ideal appearance and a rich inner world. And if the improvement of an intangible essence requires the concentration of spiritual forces, then to give charm to external features, you will have to work hard physically.

It would be great if the extra pounds stuck to the stomach and thighs during the long winter could be shed as easily as boring warm clothes. But to give elasticity to the stomach and buttocks, to return the relief of sagging arms, only regular active sports combined with proper nutrition can help. And if until now you have neglected even elementary charging, then do not hope for a successful solution to the issue in a short time.

How to practice

Too much work will not get you closer to your goal in one go, and the consequences can be dire. Muscle pain not only will not allow you to continue exercising – you will hardly be able to move around. Therefore, only a gradual increase in the load, the transition from simple to complex will make it possible to catch up with minimal losses. To achieve the best results, the load should be moderate, the exercises should be systematic, because the desire to have a sporty and fit figure is not enough.

It is very good if you decide to use the services of a fitness club to realize your ideas. In a sports institution, most likely, you will master programs to strengthen the muscles of the whole body, including the arms. If you are more concerned about the condition of your forearms than the condition of the rest of the body, do not forget to inform the instructor about this. He will develop for you special exercises aimed specifically at restoring these problem areas.

If you don’t have enough strength, money or time to visit a sports club, you can achieve the desired effect on your own by doing exercises at home. It is never too late to start classes, the main thing is to tune in in advance for a positive result. In addition, for such exercises you will not need any complex sports equipment. At first, you can even do without dumbbells. Don’t overdo your workouts. Before you start them, thoroughly warm up the whole body, including the muscles of the hands.

A set of exercises for the hands

The most effective arm exercises without dumbbells are push ups. For those who have not been engaged for a long time, it is better to start push-ups not from the floor, but from the sofa or even the windowsill. The only unconditional condition for such an exercise should be the simultaneous lowering and raising of the entire body, and not its individual parts. For clarity of execution, voice the score: once – lowered, two – rose. Repeat 5-6 times, eventually increase the number of repetitions to 10;
Sit on a chair, resting your palms on the seat. Tighten your triceps, slowly lift your torso off the chair with effort. Then slowly return to the starting position. Remember to keep your shoulders down. Do about 20 repetitions. This exercise will be most effective with a minimum speed of its implementation;
Stand straight, spread your arms to the sides, feet shoulder-width apart. Without bending your elbows, draw imaginary circles with your hands – one minute in each direction;
Get on all fours with your hands parallel to your shoulders, turn your fingers in opposite directions. Bend your arms until your chest touches the floor. Try to keep your back straight. Return to starting position. Repeat the exercise at least 8 times;
Lying on your stomach, spread your legs apart. Make sure your thighs are firmly pressed to the floor. Take emphasis on the palms. The direction of the fingers should be directed forward. Raise your upper body until your arms are fully extended. Hold the position for a few seconds, then return to the starting position. Repeat 8 times;
Very easy, but effective hand exercises can be performed several times a day. Sitting in the pose of the Turkish Sultan, straighten your shoulders and prayerfully fold your hands in front of you. Make sure your elbows are at a straight angle. Slowly start squeezing your palms together, freeze at the maximum squeezing point for 15-30 seconds. Relax your palms and repeat the exercise from the beginning. While resting, do not lower your elbows. Do at least 4-5 sets. Within a few weeks, not only the muscles of the arms, but also the chest will get stronger. For a change, hands can also be squeezed at the level of the abdomen or above the head;
Starting position – standing, feet shoulder-width apart. The body is slightly tilted. We cross our outstretched arms in front of us, alternately turn our palms up and down. Do 20-30 repetitions. Well most can be done without tilting, crossing your arms above your head. Do not forget to rotate your palms in different directions. Shake your hands vigorously after the exercise;
The body is slightly tilted forward, the legs are bent at the knees, the fingers are clenched into fists, stretched out in front of you. With a visible effort, alternately bring your hands back, then abruptly throw them to their original position. During the exercise, you can bend and unbend your fingers, rotate your fists. Repeat 10 times for each hand;
Standing straight, raise your arms up to shoulder level, palms forward. With an effort to lower the forearms down – the palms look back. Make at least 10 passes. Make sure that the tension of the biceps muscles is strong enough, do not relax. Freeze after each movement for a few seconds. After the exercise, relax your hands and shake them.

Hand exercises take very little time, they are simple and do not require excruciating effort. Performing them constantly, you will become the owner of beautiful biceps and embossed triceps. Their impeccable shape will allow you to proudly demonstrate to others the grace of smooth lines and the sexuality of curves. Open summer dresses and bright, airy sundresses will become your faithful companions for the whole summer, creating a festive mood and a cheerful carefree atmosphere around.