We train hands for women. What exercises to do for the hands so that the skin does not hang? Exercises to strengthen the muscles of the hands with dumbbells

Are you used to buying dresses with sleeves at least to the elbow? Are you afraid of open sundresses like fire? Let's try to guess: you are not satisfied with the way your hands look. More precisely, their upper part is where, with age or due to sudden weight loss, the skin treacherously sags.

We propose to declare a fight with this problem area right now! Our article contains the most useful exercises for an arm lift at home, which we could find on the Internet. Your task is to learn and put into practice!

Immediately, before they forget - a few important nuances on how to perform exercises from sagging hands:

Work smoothly, without sudden movements and jerks. This is important: in this way, the muscle will not only be pumped, but also stretched, thanks to which the hands will acquire a beautiful shape.
Follow your breath: exhale - at the moment of muscle effort.
Train three to four times a week.
Repeat each exercise fifteen times, do two sets with a minute break.

Saggy Arm Exercises - For Women Ready to Work on Themselves

An excellent workout that will help in a fairly short time to tighten the triceps. To see the first results, it is enough to practice regularly for just a couple of weeks.

The complex consists of five exercises for the inside of the hands. You can perform them in any order, but always in full force!

We spread our hands

The exercise is very simple, but incredibly useful. And its main advantage is that you can do it almost anywhere, the main thing is to have dumbbells with you. Or any other items that can be used as dumbbells. For example, bottles of sand or water.

It's easy to do, like all great things. You need to stand straight and steady, with your legs slightly apart. In each hand - an impromptu or real dumbbell. It is necessary to take out straight arms first forward, then to the side and then down. All this is done slowly, on two counts. You need to repeat at least fifteen times. The load can and should be gradually increased.

Push-ups next to a chair

What equipment is required to perform this arm lift exercise is clear from the name itself. By the way, at first, the chair can be placed close to the wall so that it does not move.

The execution scheme is as follows. You need to turn your back to the projectile, put your hands back and put on the seat. Shoulders - straight, buttocks - as close to the chair as possible. Take one or two steps forward with your feet.

Inhaling, you need to sit down as deeply as possible. Exhaling - return to the starting position. To complicate the exercise, the legs can be straightened.

Push up on the side

This version of the exercise from sagging arms is difficult, but really effective. Therefore, you will have to sweat a lot if you want your hands to be beautiful.

How to do? It's simple: you need to sit on the floor, but not with the whole booty, but only on one side. Bend your legs at the knees so that they are perpendicular to the rest of the body. One hand is on the back of the head, the other is used as a fulcrum. The back is as flat as possible.

We do push-ups lying down

What are push-ups and how to perform them correctly, all our readers probably know. And those who are not experienced in this matter can draw useful information.

You need to perform classic push-ups on socks or knees, with one condition - the elbows are not bred to the side, but are pressed as tightly as possible to the body. You need to repeat, according to tradition, at least a dozen times.

Push-ups on the side on the other hand

An excellent exercise for women: for beautiful arms and for a perfect tummy at the same time. The meaning is the same as with the previous side push-up, only this time the opposite hand is used. Lie on your side, legs in line, the lower hand hugs the stomach, the upper one rests on the floor. It is she who needs to be bent when doing push-ups. If possible, do fifteen repetitions.

A couple more great exercises for the hands so that the skin does not hang

A cool exercise for flabby arms is for women who love working with dumbbells. More precisely, in this case, with one. Yes, yes, we need one dumbbell with a relatively large weight. It must be held with both hands. When performing the exercise, it is necessary to put a dumbbell behind your head, bending your elbows so that they look at the ceiling. And then - straighten your arms, while keeping your forearms perpendicular to the floor. Important: hands should be kept close to the head, and movements should be performed along the same trajectory all the time.
Simple and well-known to everyone, but no less effective exercise. All you need is dumbbells weighing up to three kilograms. They need to be taken with a reverse grip, palms up, arms slightly forward, back straight. The next task is to direct the dumbbells to the chest, bending the arms at the elbows.

Forget what sagging skin on your hands is - the exercises that we have selected will help solve this problem once and for all. And run to the store, for a sundress with bare shoulders!

Every woman dreams of having beautiful toned arms.

And in this case we are not talking about an increase in the volume of the biceps, as happens in men. Girls tend to get rid of excessive roundness, friability, to make their hands more defined and elastic.

Arm exercises for women are selected taking into account the fact that the purpose of the training is not to build up muscle mass, but relief and general tone. For home study of the muscles of the hands, exercises with dumbbells are ideal. In particular, since the back surface of the shoulder is the problem area for most ladies, it is advisable to include the triceps in the program. In the article we will consider a selection of exercises that are suitable for independent performance by girls.

For arm training, it is desirable to have dumbbells

It is preferable for girls to perform exercises for the muscles of the hands with dumbbells, and not on simulators. In the case of a simulator, exercises are performed in isolation - this loads the target muscle as much as possible, which is very good when training for mass. In the case of using dumbbells, in addition to the target muscles, stabilizing muscles are included in the work. This partially relieves the load from the main muscle, but it allows you to work out your hands in a complex and harmonious way.

To train your arms, you will need light weight dumbbells with which you can perform 15-20 repetitions. As a rule, dumbbells of 2-5 kg are enough for girls. It all depends on your level of preparation. Ideally, have at your disposal several pairs of dumbbells of different weights. It is better to alternate exercises for the muscles of the hands. While you are working on the biceps, the triceps are resting (and vice versa).

Biceps exercises

Starting to train your arms, do not be afraid that you will pump up huge biceps and become like a man. Hand exercises for women are very similar to men's, but there are some differences.

Bending the arm with dumbbells while sitting
Sit on a bench or chair. Spread your legs apart, bend the body slightly forward. Place the hand of one hand on your thigh, and take a dumbbell in the other hand. In the starting position (the arm with the dumbbell is extended down), a few centimeters should remain to the floor.

As you exhale, bend your arm with the dumbbell so that the hand is at shoulder level. The elbow rests on the thigh. At the end point, slightly twist the brush inward. As you exhale, straighten your arm. Make sure you don't have any looseness in your shoulders. Make all movements clearly, controlling each muscle. Perform 15-20 repetitions on one and the other hand.

When performing this exercise for the biceps, keep the body motionless, do not sharply unbend the arm at the elbow to the end.

Bending both arms while standing
Stand straight, feet shoulder-width apart, hands with dumbbells down, slightly bent at the elbows and pressed to the body. The wrists are turned forward. Bend your arms with dumbbells, trying to twist your hands so that the little fingers are higher than the thumbs.

As you inhale, unbend your arms, but not completely. This exercise is also worth doing 15-20 times.

Bending the arms while lying on the bench
Lie down on a flat bench or set up a few stools if you're exercising at home. Take dumbbells and lower your arms slightly bent at the elbows on either side of you parallel to the body as low as you can. You do not need to spread your arms to the sides - they go along the body, the wrists are directed to the body.

As you exhale, bend your elbows without raising your shoulders. Rotate your wrists upward while performing the movement. At the end point of the exercise, the dumbbells should be at the level of the shoulder joints. On an inhale, return to the starting position. Do not extend your elbows to the end. The number of repetitions is the same as in the previous exercise for the arm muscles.

Triceps exercises

The back surface of the shoulder in many women is the so-called "problem area", in particular, due to the fact that fat tends to be deposited there. Therefore, doing exercises triceps muscle shoulder is a necessary aspect of women's training.
Exercises with dumbbells for triceps allow you to work out rear surface hands

However, if you are also working on the development of the pectoral muscles, it is worth bearing in mind that many chest exercises additionally involve the triceps. If you download pectoral muscles- the number of approaches for triceps is better to reduce.

And one more thing ... Before you start doing exercises, you need to learn one thing: if you want to increase muscle volume (which is unlikely for a woman), you need to stretch the muscle with weight, but if you only want to strengthen the muscle, you don’t need to do this, but stretch after a strength exercise, already without weight.
This will be illustrated using the following exercise as an example:

Extending the arms behind the head while sitting
Sitting on a chair with a straight back, raise right hand with dumbbells above your head, elbow near your ear, palm facing forward. We bend the arm at the elbow, winding the dumbbell behind the head towards the left shoulder. If we want to pump up a muscle, then we bend the arm at the elbow as much as possible (we stretch it under the influence of weight) and, during the reverse movement, bring it only to a right angle at the elbow, and then bend it again.

If we only want to strengthen the triceps, then we bend the arm only to a right angle at the elbow, no more, and then straighten it almost completely. We repeat the exercise for the left hand.

Extending the arms behind the head while standing
Stand up straight, feet shoulder-width apart. Take a dumbbell with both hands, lift it up and take it behind your head. Your elbows should be bent at a right angle and pressed to your head. The chest does not flex. As you exhale, straighten your arms with dumbbells. On an inhale, return to the starting position.

To perform this triceps exercise, you can take one heavier dumbbell or two lighter ones.
Repeat the exercise 15-20 times. Make sure that the elbows do not diverge to the sides.

The same exercise can be performed while sitting:

Bent over arms
Take dumbbells in your hands. Stand up straight, bend your knees slightly. Tilt the body forward, bend your elbows at a right angle and press your elbows to your waist. This is the starting position. As you exhale, bend your arms back without lifting your elbows from your waist. Straight arms should be completely parallel to the body.

On an inhale, return to the starting position. Perform 15-20 repetitions.

Back support push-ups
As a support, you can use a bench, chair, sofa or any other stable surface. Stand so that the support is behind you. Lean on it with your hands, straighten your legs forward. If it is very difficult to do with straight legs, the knees can be bent. The pelvis should be overhang slightly ahead of the support. Gently bend your arms, lowering your pelvis down in front of the support.

Do not sit on the floor, the pelvis is always on weight. As you exhale, extend your arms. Thus, you perform push-ups, but the hands are not in front of the body, but behind it.

Do as many push-ups as you can. Push-ups from the support can be done anywhere: at home, in the country or in the park.

How many arm exercises should you do?
In order to comprehensively work on your arms, you can alternately perform one exercise for biceps and triceps. While one muscle group is working, the other is resting. When you have completed all six exercises, rest for a few minutes and repeat the circle. The main thing to remember is that arm exercises for women are very important, they should not be neglected, even if the main focus of your workout is on working out other areas. Proper physical activity will help give your hands a beautiful shape and attractive appearance. Below I will give an example of a video workout for working out the muscles of the hands of girls.
just-fit.com

Here is a workout for men, but it is also suitable for women (only the weight of the dumbbells needs to be taken less: o)

The main thing in playing sports is not to get hung up on one, as it seems to you, problem area of \u200b\u200bthe muscles. For a harmonious silhouette, it is necessary to combine the study of both the muscles of the press, legs, back, and not forget about the hands. The last part of the body requires careful consideration many women!

Loose arms spoil the look of all short-sleeve looks and are no less a shame than flabby buttocks.

How to tighten the muscles on the inside of the arm? A well-designed training session should include: basic exercises, and isolating, dynamic and static. With this approach The first results will appear after 2-3 weeks regular lessons.

Complex of 4 exercises

Inner arm exercises for women should include high-quality body warming– . Next, you should strengthen the back surface of the arm - triceps. This will help various options presses. Then load the body with push-ups.

After the main muscles have been worked out, static exercises are performed to “squeeze” them. At the end of the workout, it is necessary to qualitatively stretch the trained area by performing a hitch.

Warm up

Warming up the body for the upcoming load:

it is better to start with circular movements with the hands, elbows and shoulders;
then connect jerks, performing them with a turn to the right and left sides, additionally preparing the spine;
Finally, add a little cardio warm-up by jumping in place or jump rope to get your heart pumping.

Now we can safely begin to perform exercises for the inside of the hands for women.

1. Seated Dumbbell Raise

Do the following:

Sit in a Turkish position, stretch one arm forward, and put the other hand behind the elbow of the first. Press with a bent limb on a straightened one and feel how the shoulder area is stretched. After 8-10 seconds change hands.
Lift one limb up and bend at the elbow so that the hand tends to touch the shoulder blade. With the other hand, press down on the elbow of the first so that the fingers slide down the back. Freeze in this position for 8 accounts. Then follow the same steps for the other side.
Get one hand behind your back from above, the other from below. Try to connect them behind your back to the castle. If the distance between them is not surmountable, take a towel to help, grab it by the two ends. Stay in this position need 8-10 seconds, then switch hands.

You can also do a hitch shown in the video:

Training features

Don't overload yourself- the optimal number of classes per week is reduced to three;
To make sense of training, the last few repetitions of the exercise should be completed by force, it shouldn't be easy for you. If this is not the case, feel free to increase the weight of your weight or increase the number of repetitions;
Training should be carried out only on the muscle group of the arms. no more than once every 1-2 weeks. If you do this more often, the muscles will not have time to recover. And they grow just in a state of recovery and rest;
So that the muscle group does not get used to the load, it will be optimal once every 3-4 weeks change the set of exercises. If you are a beginner, then this figure can be increased to 6-7 weeks;
It is advisable to change the weight of the burden every 2-3 weeks, gradually increasing by 0.5-1 kilogram;

The main thing during training is to carefully monitor your condition and feelings during them. You should feel the work of the trained area well, feel the tension in these muscles and at the same time not be physically overloaded so that your well-being changes dramatically.

Loads should occur in pleasure, not harming, but helping the health of your body. Otherwise, there is no point in studying. Feel yourself, feel and you will definitely achieve your goal.

Some of the fair sex are faced with such a defect in appearance as sagging of the skin of the hands or the appearance of premature wrinkles on it. It looks rather unaesthetic, and dresses with bare shoulders or arms can no longer be worn, because the problem is immediately put on public display.

This situation causes a lot of unpleasant emotions in women, therefore it is important to start the fight against sagging skin of the hands in time.

Solving this problem is not too easy, but it is quite possible that it is enough to take care of delicate skin and do hand exercises so that the skin does not hang.

Why does the skin on the hands sag

You can get rid of sagging skin with the help of physical exercises.

A number of reasons can contribute to sagging skin of the hands:

Hand skin aging After about 27 years, the body begins to slow down the production of collagen and elastane, which are responsible for skin tone, especially as delicate as on the forearms. Skin cells are more slowly saturated with oxygen, as a result of which the skin is overstretched.
Reduction or complete rejection of physical activity: if a woman does not perform special physical exercises that are aimed at maintaining muscle tone, the skin begins to stretch and sag. Therefore, it is so important to conduct regular training, doing exercises for the hands, both in the gym and at home, so that the skin does not hang.
Prolonged exposure to ultraviolet rays: in this case, the skin of the hands loses the elasticity given to it by nature, as a result of which its appearance worsens.
Sudden weight loss: a person who was overweight, and then abruptly dropped it, is sure to face the problem of sagging skin.

It arises because the skin simply does not have time to transform, it is more accustomed to being in a stretched state, as it was when it covered a large fat volume.

Availability excess weight: this factor can also contribute to sagging of the skin of the hands, because the fat deposits do not have a shape and a clear relief, and the skin in this area is quite delicate.

Note! The skin, sagging as a result of sudden weight loss, not only does not look very aesthetically pleasing, it ages and dries out quite quickly, and therefore requires additional careful care.

Hand exercises

Many women, working out in the gym, mistakenly deprive the area of \u200b\u200bthe arms, believing, and unreasonably, that this way the biceps will take on a masculine shape.

In fact, to achieve the effect of pumped male shoulders is not so easy, it requires a lot of attention strength training with heavy weights.

What exercises for the hands so that the skin does not hang are recommended for performing by the fair sex?

There are a number of workouts that, under conditions of regular performance, even at home, will significantly improve the appearance of the skin and tighten it by strengthening the muscles of the hands.

Strength exercises for hands

All exercises must be performed competently, regularly and gradually. only in this way you can achieve the desired result.

Important to remember! Any training must necessarily begin with a warm-up, which is designed to prepare the muscles for a future load and stretch them a little, warming up.

Warming up prevents injury during exercise.

This approach helps to eliminate the possibility of injury during training.

The warm-up should be carried out as follows:

For about 2 minutes, you need to twist your hands clockwise and counterclockwise.
Raise your hands and pull them up.
Stretch your arms in front of you, stretch, then spread them and stretch again with effort.
Within 1.5-2 minutes, quickly bend and unbend the elbow joints.

Now you can start the actual workout.

Biceps training goes like this:

you need to spread your legs approximately at shoulder level, bend them slightly at the knees;

shoulder blades should be brought to the center of the back;

pick up dumbbells and lower them along the body;

slowly raise your arms to the bend of the elbow and also slowly lower them down, do 15 repetitions.

To work out the triceps, you need:

leave the original position unchanged;
raise one hand, with the weighting agent clamped in it, to the upward position;
turn the palm away from you;
bend and unbend the elbow up, repeat 15 times for each arm.

Dumbbell exercises work great with the triceps muscles.

Such exercises for the hands help especially effectively so that the skin does not hang:

take a gymnastic elastic band and attach its end to the wall;
stand with your back to the wall, put your hands back and grab the attached elastic band;
stretching the elastic band, you need to straighten your arms up in front of you, repeat 10 times in 2 sets.

Exercise with a gymnastic elastic band works not only with the muscles of the hands, but also with the back.

Push ups

Enough effectively act in the fight against stretched skin of the hands, push-ups, allowing you to quickly give the missing tone to the muscles of the hands and everything shoulder girdle, resulting in the skin acquires the desired shape.

Note! The general rule for push-ups of various types is the following: you need to go down rather slowly, trying to make it lower than it seems possible.

Classic push-ups are performed like this:

you need to get down on the floor, rest your arms and legs apart on the floor;
slowly lower and rise, trying not to spread your legs (if the exercise is too difficult, you can put your legs bent at the knees on the floor);
repeat 15 times.

Scheme of the usual bench press.

French Press:

sit on a chair;
take a dumbbell and hold it with both hands;
put a dumbbell behind your head, press your elbows to your head;
perform alternately with each hand;
repeat 10 times.

Exercise for hands with dumbbells.

Bench press:

lie on a bench, put your feet on the floor;
bend arms with weighting agents and lift them up;
on the exhale, straighten the arms, on the inhale, return to the place;
do 15 reps.

In the fight against sagging skin of the hands, it is necessary to perform a bench press.

Reverse press:

put your hands back and grab the edge of the seat;
keep the pelvis at the level of the seat, and legs bent;
inhale and bend your arms and lower your torso to a position parallel to the bench;
linger for a moment;
exhale and slowly come back;
repeat 10 times.

Reverse press helps to eliminate sagging skin on the hands.

Performing exercises for the hands so that the skin does not hang, do not forget about the obligatory stretching after training.

You need to put your feet shoulder-width apart and lean to the right and left, while stretching your arm to the side with force, behind your head. Each slope must be done slowly. carefully feeling the tension and relaxation of each muscle.

Stretching after a workout enhances the effect of training.

You need to perform exercises regularly, giving training at least 30 minutes daily, this is the only way to achieve the desired effect.

Contraindications to exercise

Arm exercises that allow you to tighten the muscles and ensure that the skin does not hang will undoubtedly benefit.

However, before you start training, you need to familiarize yourself with the contraindications that such activities have:

the presence of hypertension or arrhythmias;
transferred heart attack;
various diseases of the spinal column;
diabetes mellitus and thyroid disease.

Even if a person suffers from one of the diseases listed above, do not be upset.

You can restore beautiful, toned skin on the forearms, you just need to use alternative methods.

There are many alternative methods that will help keep the skin of the hands toned and supple.

The main mistakes in training

Performing exercises that allow you to do a lot so that the skin of the hands does not hang, it is important to observe all the subtleties of training so that the process brings only positive results.

Experienced coaches indicate the following list of mistakes made by beginners:

In order to replenish the lost adipose tissue or level its absence, you need to fill this space under the skin with muscle mass.

But to build muscle, you need to consistently load the triceps and biceps, and weight of dumbbells should be from 5 kilograms, or even more, if individual characteristics of a person allow.

The weight of dumbbells should be from 5 kg.

If you train with smaller weights, they may not bring the desired result.

In contrast to the above, it should be noted that too frequent training with big weights may not pump up, but only deplete and weaken the muscles of the hands.

Muscles that have not had time to recover will not grow qualitatively.

That is why it is important to practice not every day, but periodically, preferably every other day, ideally three times a week.

During training, and even after them, you should not adhere to strict diets. Nutrition should be clearly balanced in terms of the content of useful minerals and vitamins.

Otherwise physical activity will not benefit the body, but will become a kind of stressful situation. In this case, the problem can only get worse, the skin will lose its elasticity even more.

Achieving that the so that the skin of the hands does not hang, it is necessary to perform strength exercises for competent pumping of muscles.

Do not neglect muscle stretching exercises, which is both a good preparation for the start of classes, and an excellent end to a workout. It allows you to warm up the muscles before exercise and stretch them after exercise.

It is important to pay close attention to the diet in order to prevent weight gain, which will again stretch the delicate skin of the hands and nullify all the efforts made to restore it appearance.

Maintaining a proper diet helps beautiful figure and healthy state of the body.

Important! Must be observed correct mode supply:

forget about eating fried and salty foods;
among meat products, preference should be given to chicken meat and dietary turkey;
if possible, you need to eat as many fruits and vegetables as possible;
a prerequisite is increased water intake.

Prevention of sagging skin

To prevent sagging of the skin of the hands, the following preventive measures help very well:

dietary adjustment, in which foods that retain water in the body are excluded from the diet;
it is mandatory to consume daily fresh fruits, herbs and vegetables containing vitamin A and E, which are extremely beneficial for the skin;
you can apply the above vitamins in liquid form to the skin of the hands, adding them to the creams used for massage.

It is important that the skin receives the full range of vitamins, both through food and creams.

Additional procedures

You can give muscle tone by performing specially selected exercises for the hands so that the skin does not hang, combining them with various methods of strengthening the skin structure:

the use of creams;

This procedure will be especially useful when sagging skin is caused by a lack of collagen and elastane in the skin.

It is nourishing creams that can significantly reduce the external manifestations of this problem, it is enough just to apply them on an ongoing basis.

hand wraps;

They can work real miracles, they are able not only to moisturize the skin of the hands, giving it the necessary nutrients in the form of vitamins, but also to give the skin of the hands elasticity and firmness.

Wrapping can be done at home.

Moreover, not only expensive salon procedures, but also home wrapping methods will help to tighten your arms.

regular peeling of the skin of the hands;

This procedure allows you to remove dead skin particles, so that the skin becomes soft and velvety. The structure of the skin improves, its appearance changes for the better.

contrast shower aimed at the skin of the hands;

A contrast shower for hands promotes accelerated cell renewal.

He can work real miracles. The rapid change in temperature from icy to scorching hot allows you to significantly speed up blood circulation inside the skin, due to which there is a complete renewal of cells.

application of hand massage;

Massage helps to get rid of sagging skin.

This the procedure must be performed with the obligatory use of a fatty cream, or you can do a massage in the shower with a hard washcloth.

sometimes the skin sags due to dehydration;

In this case, you can get good results if you establish a drinking regimen during the day.

In the case when other methods do not give results, only plastic surgery can offer a way out, where skin tightening will be carried out by surgery.

Exercises for sagging skin on the hands, in detail in the video:

Do you want beautiful hands in two weeks? Watch video.

Hand massage against sagging skin. Watch in the video:

We offer to declare battle to this problem area right now! Our article contains the most useful exercises for lifting arms at home, which we could find on the Internet. Your task is to learn and put into practice!