Arm exercises without dumbbells at home for women

Arm rotations

Rotations are aimed at toning and warming up the shoulder girdle. It allows you to increase joint mobility and strengthen tendons.

Instructions:

Your feet should be positioned shoulder-width apart, with your knees slightly bent.
Arms should be extended to the sides, they should be on the same line.
Now you should start spinning. Only the arms should move; the body and legs remain motionless.
In total, you need to make 20 rotations in one direction and the other.

Important. You need to take short breaks between exercises. A couple of minutes is enough to catch your breath. There should be rest intervals between approaches.

Raising your arms in prayer pose

The load goes to the biceps and triceps. Additionally, the large and small round, rhomboid, and infraspinatus muscles of the back are pumped.

Instructions:

Get down on your knees, legs should be together. Moreover, the back should remain straight. The thighs are located on the legs, and the buttocks are on the feet.
The palms need to be joined, they should be at chest level.
Now the closed palms should be raised up, almost until the arms are fully straightened. Number of lifts: 15-20.

Raising the forearms with bent arms

The biceps and triceps are pumped, the muscles are warmed up and strengthened.

Instructions:

You need to sit on your knees, your thighs should touch your shins.
Now you need to bend your elbows and raise them to shoulder level. Brushes should be pointing down.
The arms bent at the elbows should be turned up and then lowered. Number of lifts: 15-20.

How to pump up your biceps at home using improvised means

Let's look at how to pump up your biceps at home without dumbbells, using things at hand. There are many options, it all depends on your imagination. The main task is to simulate lifting dumbbells onto a muscle. As a substitute for a classic projectile, the simplest plastic bottles filled with sand or stones are perfect. The technique for performing bottle lifts is practically no different from the technique for the same exercise with dumbbells. Another option that can be used is a backpack or bag filled with something heavy, just like bottles.

Pulsating arm raises

Used to increase the tone of the muscles of the upper shoulder girdle. Thanks to their short amplitude, fast lifts activate muscles from the biceps and triceps to the forearms and hands.

Instructions:

You need to kneel down, placing them shoulder-width apart. Moreover, the pelvis should not be lowered onto the legs, and the back should be straight.
Your arms should be extended so that they are at shoulder level.
Now you should lower and raise your arms. Moreover, the amplitude should be small and the tempo very fast. Number of repetitions: 30-35.

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An effective set of 5 exercises for hands

A training complex for arms at home should be performed regularly and each exercise should be approached responsibly. Strength training should be performed no more than three times a week; if the emphasis is on stretching the arm muscles, then it is allowed to do it every day.
Excessive stress on the muscles of the hands, especially those who are physically unprepared, can cause pain , which will not allow further exercise and will cause significant discomfort. The load should be increased gradually, and the exercises should move from simple to more complex.

So, training for arms without dumbbells is presented in the form of a set of 5 exercises.

Important! There is no need to be wary of the appearance of huge “male” hands. Without heavy weight training equipment, special sports supplements and patient work, this will not happen.

Narrow push-ups

Push-ups are the most effective arm exercise without using dumbbells. For people just starting to exercise, it is better to perform the exercise from a bed or sofa. To make it easier, you can also rest your knees on the floor. Among other things, this movement is excellent for removing fat from the underarm area.

1. Starting position - lying down. Straight legs together with the body create one line, with the toes resting on the floor. Place your hands on the floor so that your fingers do not leave the imaginary shoulder line;

2. The distance between the palms is equal to the shoulder girdle, the arms are almost perpendicular to the floor. Smoothly bend your elbows, lowering yourself down; Immediately rise up, without spreading your elbows to the sides and keeping them along your body.

Reverse push-ups

A simple and effective exercise that strengthens weak triceps muscles and makes the area behind the shoulders toned and elastic. also develops biceps and forearms, muscles of the upper chest and deltoid muscles, and perfectly tightens loose skin on the inside of the arm.

1. Starting position - sit on the edge of the bed or sofa and place your hands at the sides of your hips, elbows slightly bent;

2. Move your body forward and lower your buttocks down, while your gaze is directed in front of you and your chest is straightened;

3. Bend your elbows and push up until your shoulders are parallel to the floor (the angle between the forearm and shoulders is 90 degrees);

4. Return to starting position.

Reverse push-ups are recommended to be performed with a large number of repetitions - from 15 to 20 times in 3-4 approaches.

Carefully! When performing the exercise, you should not spread your elbows and round your back, otherwise the load will transfer to the shoulder joints, which can lead to dislocation.

It is also forbidden to go too low - this can cause damage to the capsule of the shoulder joint.

Burpee

The most effective exercise for burning fat, using all muscles at once and extremely loading the upper body . It works the entire muscle group of the arms, including both superficial muscles (biceps, triceps, wrist extensor, brachyradialis) and deep muscles. Effectively reduces the volume of girls' hands.

1. Starting position - take a squat position, with your palms in front of you;

2. Jump your legs back and take a push-up position;

3. Push up and jump back to the squat position;

4. Jump as high as possible and take the starting position.

The exercise should be performed at an accelerated pace, as far as physical fitness allows. It is recommended to perform 12-15 repetitions.

Thanks to its high intensity, the exercise perfectly burns excess fat in the arm area, develops strength and gives the arms a firm, athletic appearance. Working out improves your metabolism, which helps in the process of actively getting rid of unnecessary calories.

Carefully! Burpees are a very difficult exercise and can be very difficult for a beginner to perform. Even for an athletic person, after 5-6 times the oxygen supply is cut off, the legs begin to burn.

Plank

This is a universal exercise that works all muscle groups, including the hands. When performing a handstand, the muscles begin to contract, activating processes in the vessels, cells and lymphatic ducts.

Holding a plank involves transferring half of your body weight to your arms, which allows you to perfectly work your biceps and triceps. This rather difficult exercise will not give your arms definition, but will make them more graceful and stronger.

1. Starting position - palms folded into fists, hands resting on the floor with forearms, legs and back are straight and form a straight line, stomach is tucked, buttocks are tense;

2. Feet are at shoulder level and pointing toes on the floor. The hands are located strictly under the shoulder joints;

3. The lower back is straight without rounding during the entire exercise. To figure out what position your lower back should be, you need to lie on your back and press your lower back to the floor. This is exactly the state it should be in when doing the plank.

4. The whole body is pulled back with the heels.

It is recommended to stay in the plank pose for one minute or as long as each body can handle. When first performed, beginners experience tremors in the upper and lower extremities, which is a consequence of weak muscles. Over time, the muscles will become stronger, and the shaking will decrease significantly or disappear completely.

Palm squeezing

The exercise, which comes from the practice of yoga, involves not only the muscles of the arms (biceps, triceps), but also improves the shape of the chest. Palm squeezing is easy to do and can be done even by a beginner.

1. It is necessary to raise your arms and connect your palms with each other so that your elbows are bent at right angles and look to the sides;

2. Start pressing on your palms with all your strength for about one to two minutes;

3. Release the pressure and take a break for 10 seconds;

4. Repeat the exercise, changing the position of your arms, extending them above your head.

Raising your arms back on your stomach

Performing this allows you to pump up the back of your arm and triceps. At the same time, the muscles of the back and thoracic region are involved.

Instructions:

Lie on your stomach, your body should be extended and your legs should be brought together. Your arms should be extended along your body, with your palms facing up.
Now you need to raise your upper body until a slight arch appears in your back.
Now your arms should be raised up and down. The amplitude should be small. Number of repetitions: 30-35.

Exercise No. 3: Semi-circular arm swings

This middle school exercise is a surprisingly good upper body workout. However, monotonously repeating movements easily lead to boredom, so it makes sense to diversify them a little: for example, do not circular, but semicircular swings, changing the direction each time. The semicircle makes the work generally more active, allowing you to pump, among other things, the deep muscles of the arms. Important note: During the exercise, try to keep your elbows in a fixed position to maximize muscle interaction. As for speed, Jasmine Graham advises choosing a fast enough, but at the same time, comfortable pace for you.

Transition to plank

The exercise allows you to evenly pump up the muscles of the body: core, triceps and biceps. At the same time, the muscles of the back and shoulders are involved.

Instructions:

It is necessary to take the starting position: straight back, feet shoulder-width apart, arms along the body.
Now you need to bend over with your knees bent and your palms on the floor.
The palms need to be rearranged until the body moves into the plank. Then, you need to return to the starting position. Number of repetitions: 10.

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Many people ask about how we pump up our biceps at home without dumbbells, what exercises we need to do, and how to do it correctly, even if you don’t have dumbbells.
Firstly, there are many other exercises for biceps, and secondly, dumbbells can be replaced with a backpack with books or bottles of water. In the article you will learn how we pump up biceps at home , what you need to do to pump up your biceps. What nutrition is needed, what exercises, techniques and rules. Anyone who trains without knowledge and without a coach will not be able to achieve results. But if there is no trainer found or there is no money, read our articles and watch photos and videos. Find out: how to pump up your biceps at home.

Set yourself a goal

For you to understand how we pump up biceps at home, you also need to set yourself a goal to pump up a certain amount of biceps. Cut out a picture of the biceps you want, glue the picture onto a piece of goal paper, and set a date by which you want to have the same biceps.

Make a plan to achieve your goal

In order not only to understand how we pump up biceps , but also to pump it up yourself, you need to draw up a clear training plan and schedule on another sheet of paper. Enter the exercises needed for biceps, nutrition, approaches, repetitions, time and training regimen. Find out: how to properly pump up your biceps at home with dumbbells.

Pushups

If there are no dumbbells, we train our biceps at home with push-ups. Therefore, do 3 approaches with a rest of 3 minutes and do 30 push-ups per approach, but correctly. Do push-ups with both a narrow and wide grip.

Pull-ups on the horizontal bar

To find out how we pump up the biceps, you need to start doing pull-ups on the horizontal bar at least 15 times for 5 sets with a rest of 2 minutes.

Dips

We also pump up the biceps on the parallel bars, this allows us to also pump up the triceps and chest, which is very useful. When your weight is low, take additional weight and pump your muscles on the uneven bars with it.

Replace dumbbells with a weighted backpack

If we do not have dumbbells and other hardware in the house, then we train biceps at home by simply taking a backpack and putting any additional heavy weight, such as books, in it. Find out: pump up your biceps at home with dumbbells and push-ups.

Nutrition for biceps

We pump up our biceps at home using a healthy diet, without chemicals and various drugs, since healthy, wholesome and natural foods contain much more of the protein and vitamins we need. Eat meat, fish, fruits, vegetables, cereals, cereals, dairy products, eggs, or consult a trainer or doctor. Drink 2 liters of water per day.

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Push ups

Push-ups work the triceps, biceps and shoulder girdle. It is quite difficult to perform, as it requires supporting your body weight.

Instructions:

You need to place your palms on the floor. Moreover, your hands should be shoulder-width apart.
The legs should be joined together, the chin should touch the floor.
The body must be raised above the floor, and the body must be straight.
As you exhale, you need to lower your body down.
In total, you need to do 3 sets of 10 repetitions.

Important. To complicate the exercise and engage the pectoral muscles, you need to position your arms wider.

You can restore slimness to your arms with the help of 7 exercises. They will get rid of fat deposits and restore mobility to joints.

Exercise #1: Wall push-ups

We agree, push-ups are not the easiest thing in the world. However, the good thing about wall push-ups is that they allow you to adjust the level of difficulty, which makes them significantly less energy-intensive than classic push-ups. To do them correctly, stand facing a wall (about 6 inches away), place your hands shoulder-width apart from the wall, and take a step back as far as you can. Now start doing push-ups, trying to keep your back straight and your buttocks tight.