Strengthening your arms: exercises for girls

Hands are one of the areas of girls’ bodies that gain weight first. But you really want to have a slim, fit body without the slightest flaws. To do this, you need to regularly exercise, pumping up your muscles. It doesn't take much time to train beautiful hands. How to quickly pump up a girl’s arms will be discussed in this article.

What muscles to pump

To get your arms in shape, you need to tone the muscles of your shoulder and forearm.

Main attention should be paid to:

biceps – biceps flexor muscle;

triceps - triceps extensor;

small muscles of the forearm that allow you to bend the elbow, rotate the hand and forearm.

The shoulder area above the elbow gains the most weight, so you need to concentrate mainly on the biceps and triceps.

What you will need for the exercises

To pump up the muscles of a woman’s arms, she needs to purchase sports equipment: dumbbells, light weights, a universal expander. There are a number of exercises based on lifting your own body weight (forward and reverse push-ups) - in this case, no equipment is required.

For beginners, it is best to prepare the following equipment:

light dumbbells – weighing 1-2 kilograms;

expanders – universal and “donut” for pumping the brush.

You can pump up beautiful arms at home, without wasting time on expensive equipment and going to the gym.

How long can it take to pump up?

How long does it take to pump up a girl’s arms? Many people ask this question, hoping to achieve visible results in the shortest possible time. The biceps is one of the most active muscles in the human body, so it is quickly developed even in women who have not been involved in sports and are overweight. It only takes one month to get your biceps in shape.

The triceps are used much less in everyday life, so pumping them up is not the easiest task. However, if you follow the correct technique, this muscle will come into shape in one and a half to two months. The small muscles of the forearm, as a rule, do not need separate training and are trained in parallel with the large muscles of the shoulder. You can give them a more prominent and wiry look in one or two months - it all depends on the girl’s build.

Warm-up

Warm-up is the most important stage of any physical activity. Warm muscles work well and efficiently, pumping occurs faster, since blood flow ensures good tissue respiration and accelerates metabolism. Warming up will also help avoid minor injuries: joint dislocations, muscle strains and ligament ruptures.

A standard warm-up should last 10-15 minutes.

Cardio elements - running in place, jumping rope, lunges while lying down, squats, leg swings.

Joint gymnastics - the most important thing is to work out the belt of the upper limbs. Particular attention should be paid to the elbow and shoulder joints.

Stretching. You need to qualitatively stretch the muscles of the neck, upper arms, back, and sides.

After warming up, you need to rest for one or two minutes to restore your breathing.

Exercises with dumbbells

Dumbbells are the most popular exercise equipment for those looking to get into shape. How to pump up a girl’s arms with dumbbells? Many people mistakenly think that exercises for women are radically different from those for the stronger sex. However, it is not. The exercises for girls and boys are the same, it’s just that the fairer sex should choose light weight dumbbells.

If you have a goal to become a professional athlete, you can gradually increase the weight of the equipment and train on an equal basis with men. But, as a rule, without the use of male hormones it is impossible to pump up wide, very voluminous and prominent muscles. Below are the basic exercises with dumbbells.

Raising straight arms forward

Starting position: standing, feet shoulder-width apart, back straight, shoulder blades retracted, arms slightly bent at the elbows. It is necessary to raise straight limbs while inhaling to chest level, and return to the starting position when exiting. Such exercises give relief to the front deltas of the shoulder. During the exercise, it is forbidden to change the position of the shoulders and raise the hands with the implements forward. The minimum number of repetitions is 10-12 times on each hand.

Biceps curl

Starting position: lower your arms and press your elbows to your body. You need to alternately lift the dumbbell to your shoulder. At the lowest point, you cannot completely straighten the limb - the elbow should remain slightly bent. The exercise can be performed with a neutral grip (palms facing each other) or an underhand grip. It is necessary to perform 2-3 sets of 10-15 repetitions so that the load is noticeable.

Program for beautiful relief

To tighten the muscles of the arms and shoulders, you can use the following training complex:

• warm-up: cardio exercise (interval running, jumping rope) - at least 15-20 minutes;
• dumbbell press: 3 sets of 12 repetitions;
• push-ups: 2-3 sets of 8 times;
• arm raises with weights: 3 sets of 8 repetitions;
• Bent-over raises: 3 sets of 8 repetitions.

Remember ! It is necessary to concentrate on the muscle tension itself, and not on the number of repetitions in each exercise. Only proper breathing and the absence of movements by inertia will help pump up muscles better and faster.

Push ups

Bodyweight exercises are very effective because not only the biceps and triceps are worked, but also the muscles of the back, chest, buttocks and legs. The girl needs to pump her arms regularly, for this she needs to perform at least 2 sets of 10-15 push-ups 3-4 times a week.

The working muscles vary greatly depending on the width of the palms: push-ups with a narrow “grip” pump up the biceps well, while push-ups with a wide and medium grip work the anterior and posterior deltoids.

Another way to do push-ups is for the triceps - back forward, face up. It is advisable to place your palms on a hill and rest your feet against a wall or find other reliable support. You need to bend your elbows to an angle of 90°, stay in this position for a couple of seconds and return to the starting position. As with regular push-ups, you need to do 10-15 repetitions 2-3 times.

How many times a week should you pump your arms? To have a result

Most men who are passionate about strength training love to train their arm muscles. They are ready to download them almost every day. Some people believe that the more often the better. Some people even ignore training some other muscles.

So how often do you need to exercise your arm muscles to ensure maximum growth? The more often the better method is not suitable here. It should be remembered that growth does not occur during training, but during rest. Training only triggers this mechanism.

As for the arm muscles, as well as all the others, it all depends on your level of preparedness. For example, a program used by experienced athletes will not be suitable for a beginner. So, how often do you need to pump your arms in a weekly cycle in order to see results?

For beginner athletes

If you train with iron for less than a year, working all muscles 3 times a week, then you can train your arms the same number of times. While your working weights are still light, your arms will recover. Do 1-2 working sets for them. This is quite enough.

For intermediate levels of fitness and experienced athletes

If you have a certain amount of training experience (usually 12 months or more), when you have achieved certain results, switched to a split training program and your working weights have increased, you need to train your arms no more than once every 3-5 days. Perhaps even once a week. Given the increased workload, recovery time will be required. Do no more than four exercises (two for biceps, and the same for triceps). Remember also that your arms are actively working while working other upper body muscles.

Source

The right pain

Unpleasant sensations in the muscles arise due to the decomposition of protein substances into lactic acid, which causes pain, burning and a feeling of inflammation inside the muscles. Mild pain the day after training is inevitable and is even a sign of good muscle function.

To make the unpleasant sensations go away quickly, you can take a contrast shower, a warm bath with aromatic oils, or thoroughly stretch your muscles in a yoga or Pilates class. It is also recommended to book a massage to relieve pain and remove muscle blocks.

Video

In this video you will learn how to pump up beautiful arms for a girl.

Hormonal changes in the body of a forty-year-old woman, a slowdown in metabolism, and poor circulation inevitably lead to the rapid appearance of excess weight.

All this becomes a reason to think about changing your lifestyle, diet and intensity of physical activity. By the age of 40, a woman’s muscle mass loses about a third of its volume; we can say that the muscles simply begin to “dry out.” Muscle tissue is replaced by a lighter, but more voluminous fat layer. Perhaps this process of muscle atrophy is most noticeable on a woman’s hands. The skin very quickly begins to sag and become decrepit, the muscles lose tone, and you begin to feel the strength leaving your arms. Even if you diet and exercise, for example, swimming, this will not get rid of sagging skin or increase muscle mass in your arms. This requires a fundamentally new approach to training. Today you will learn how to pump up the arm muscles of a forty-year-old woman so as to maintain her feminine shape and feel toned again. Content

• Principles of home workouts for arms
• Let's start with a warm-up
• A set of arm exercises for women after 40

How to quickly build muscle

Girl under 30 years old

How to pump up a girl's arms:

1. Maintaining correct technique. There is no need to make movements by inertia. The more conscious your actions are, the better the result you can get (the risk of injury is reduced).
2. Optimal number of repetitions. Do each exercise no more than 12-15 times for 3-4 approaches. The first approach is always considered a warm-up, then use additional weight.
3. Work out about 3 times a week, the average workout duration for girls is 50-60 minutes.
4. Don't forget about stretching after strength training - it is extremely important for the formation of beautiful muscles.

Ages 30-45

The decrease in metabolic rate at this age is insignificant, so the intensity of basic training should occur in a standard mode to tighten muscles.

In addition to the correct menu, you need to organize the correct exercise regime (occasional exercise does not produce results):

1. Engage in regular strength training - mass exercises will tighten weakened muscles.
2. Train with free weights - such exercises will be more effective due to the strengthening of several muscle groups.
3. In the early stages, classic pull-ups and push-ups can be especially effective.
4. Don't forget about a sufficient recovery period (about 24-36 hours) and adequate sleep - about 8 hours a day.

After 45 years

Over the years, human muscles can atrophy if the level of exercise is insufficient. But you shouldn’t put off exercising for this reason - muscles quickly adapt to gradual loads, and their growth is activated:

1. Start loading your body as smoothly as possible, allowing your muscles to fully recover after the next workout (over the years, regeneration processes in muscles occur more slowly, so the break between workouts should be at least 36 hours).
2. Monitor the condition and sensations in areas where there have previously been sprains, muscle tears or bone damage. The load on such areas should be increased very slowly.
3. Spend plenty of time stretching. It wonderfully relaxes tense muscles and trains the ligamentous apparatus, which becomes quite vulnerable with age.

Be sure to check out:

We pump our arms and wrists correctly: intense loads We get rid of imbalances: exercises for arms with dumbbells We pump our arms with dumbbells: exercises for men for arm muscles and strong shoulders Effective arm exercises for women at home

Causes of sagging arms

• Excess weight. Against the background of hormonal changes and a slowdown in metabolism, many women begin to gain weight with age. The arms lose their former strength.
• Loss of elasticity. After 50 years, the body stops producing the required amount of collagen and elastin. Therefore, the framework necessary for tightened skin is destroyed.
• As a result of lack of exercise, muscle tissue weakens.
• After rapid weight loss, when it is possible to dramatically remove the fat layer, but the skin remains hanging.

Some women and girls are afraid of physical activity on their arms, believing that after this their shoulders will take on a masculine shape. This is why toned arms are overlooked. These fears are unfounded. For a woman to achieve this result, she needs regular hard training.

There are effective but simple exercises that are easy to perform at home, even for ladies over 50 years of age. But before you start making beautiful hands, you need to get rid of excess weight. Otherwise, it is impossible to achieve results. An inflated muscle covered with a layer of fat will still look flabby.

Drying Features

By drying we mean eliminating excess fat and gaining definition. You can get this result by combining proper nutrition (lots of protein – few carbohydrates) with physical exercise.

Attention: exercises for drying hands are not recommended for all girls! Contraindications include insufficiently developed strength of the muscular system (newcomers will have to wait!), problematic spine, fluctuating blood pressure, heart problems, asthma, and a faulty thyroid gland.

Those free from restrictions must learn simple rules:

• Aerobic exercise will dry you out most effectively. Let's jump on the treadmill and exercise bike!
• You will have to work on weight machines according to the principle of “localism” - with a specific muscle group.
• It’s worth making friends with “pancakes” and a barbell. A block simulator can also become a friend and assistant.

Of course, mastering such a program on your own is unrealistic. We are looking for a smart trainer!

How to balance training and nutrition?

To achieve the desired effect, it is important to find a balance between exercise and nutrition. The key to losing weight is to eat fewer calories and eat healthier. The diet should be based on the following rules:

• Forget about fried and fatty foods.
• Eat lean meat (turkey, chicken).
• Do not drastically reduce the number of servings or reduce their size. Replace them with fruits and vegetables.
• Eat more protein for breakfast.
• Drink plenty of water.

Healthy food is one of the steps to rejuvenation. Especially after 50 years, when the body is prone to slagging.

Push ups

With their help, not only the arms are pumped, but also the chest. You need to go as low as possible, keeping a slow pace.

• Classic push-up. Take a lying position, fingers apart, hands shoulder-width apart. On the count of “one” we lower ourselves as we exhale, on the count of “two” we rise and inhale. Elbows are located along the body, do not spread to the sides. If the exercise is difficult to perform, you can make the task easier by resting on the floor not with your toes, but with your knees. It is better to do push-ups at the beginning of the lesson and at the end.
• French press. We sit straight on a chair, bend our knees. We take a dumbbell with both hands. The arms are slightly bent. Bend your elbows, pointing the dumbbell behind your head. The bend at the elbow should reach 90°. Elbows pressed to ears. We take the starting position. To increase the load, you can perform the exercise with one hand.
• We lie down on a bench, feet on the floor. We take dumbbells, bend our arms at an angle of 90° and raise them so that they are at the head. As you exhale, straighten your arms, while inhaling, take the starting position.
• Reverse press. With our hands pulled back, we grab the edge of the bench. The pelvis is located at seat level. Legs are bent at the knees. As you inhale, gradually bend your arms and lower your body until your shoulders are parallel to the floor. Hold for a few seconds. As you exhale, straighten your arms. The elbows are always pressed to the body.

Raising dumbbells for biceps

Standing (straight legs shoulder width apart), lowering your arms with dumbbells (palms forward), exhale and slowly bend your arm until your forearm rests on your biceps. After holding for two seconds, we slowly return the hand to its place.

It is allowed to work while sitting. The arms can be bent either simultaneously or alternately (then a greater weight of the dumbbell is possible).

Simple movements of the base part will soon allow you to gain noticeable relief. Strength will also increase.

Exercises for the upper shoulder girdle

These exercises help not only remove sagging skin on your arms, but also strengthen your chest and shoulders. Each exercise should be done in three approaches. To begin with, you can take dumbbells weighing 1 kg, gradually increasing the load to at least 3 kg.

• Raise your arms, spread them to the sides. Palms face down. Draw small circles. Repeat 10 times. Then turn your palms up and do another 10 rotations.
• We stand on “soft” legs, arms extended along the body. Bring them together, and then slowly spread them apart, lifting them to shoulder level.
• Place your arms to the sides, palms up. Start bending your elbows towards your shoulders. Do it 10 times. In addition to the biceps, the back is also strengthened.
• Arms bent at the elbows, spread to the sides. Raise them up until your elbows are fully extended. Do 10 times, repeat two more approaches.
• Place your hands above your head with your palms facing each other. Slowly lower them behind your head.
• Standing on half-bent legs, slightly bend your elbows and spread them to the sides, raising them to shoulder height.

Extend your arms from your chest

We lie down on the floor with our knees bent. We take a dumbbell in our right hand, turning our elbow outward.

Inhaling, we bend our arm at the elbow, bringing the hand with the projectile to the left shoulder. Exhaling, we extend our arm. After repeating up to 20 times, change hands.

In the future, you will be able to master other exercises, but you should not forget about the ones given here: their effectiveness has been proven.

Stretching

Raise your right arm up, bend it at the elbow. The palm should be behind your back. Lightly press your elbow with your left hand, directing it toward your back. Stay in this position for 3 minutes. Repeat the same with the other hand.

While doing the exercises, try to feel every muscle in your body.

For women over 40, it is preferable to give a tensile load, so it is better to use a stretching machine (expander), which can be used at home, attached to the wall and gives a tensile load on the muscles. Such a load will be gentle with many contraindications (back, elbows), you just need to find your own exercises that do not cause complications, so it is better to consult with a specialist and observe your own sensations.

If you experience unpleasant, even mild pain, you must immediately stop those exercises that provoke pain!

Workouts for losing weight on your arms

Due to the increased estrogen content, women tend to become overweight. Therefore, training is necessary to maintain metabolism, muscle tone and create a proportional figure. Where to train? You decide. You can do simple exercises to keep your muscles toned at home. There are techniques that allow you to work without weights or with little weight (water bottles, small dumbbells, books), but by working out in the gym, you can achieve amazing results in less time.

During arm training, the following muscle groups are worked out:

• biceps (flexor);
• triceps (extensor);
• shoulder delta;
• forearm.

When developing a program, you must follow simple rules

Warm-up

Before any workout, you need to warm up your muscles to eliminate the possibility of injury. A couple of exercises will be enough.

Weight

There are two opinions about what weight you need to work with. The first is low weight and a high number of repetitions, the second is high weight and several small supersets in a row. The first option is ideal for home. Repeated repetitions make it possible to burn excess fat, so the weight should allow you to perform the exercise the recommended number of times. It is recommended to increase the number of repetitions as soon as you realize that you can easily cope with the load. The second option (working with weights and equipment) is possible exclusively in fitness centers.

To train your arms in the gym, it is recommended to choose heavy weights. This guarantees the greatest return. The result appears after the weight of the dumbbells reaches 7-8 kg. This does not mean that you need to immediately start with “explosive weights,” but it is also not recommended to “get the hang of it” with 1-2 kg dumbbells for a long time. According to instructors, the optimal weight for a beginner is 5 kg.

How to choose the right weight: start doing a set of exercises and if after the third set you feel tired, then this weight is right for you.

Program

Schedule a routine for yourself for the week. The number of sets and repetitions depends on how you feel. It is also necessary to make adjustments for the days of the cycle. To remove subcutaneous fat from your arms, 25-30 repetitions are enough.

The optimal training duration is 45 minutes. It is advisable to monitor your pulse (the norm is 130 beats per minute). If the norm is exceeded, it is better to stop doing the exercises.

Correct completion

You need to finish your workout with a so-called “cool-down.”

Do not train more than 3 times a week, otherwise it will be very difficult for your muscles to recover.

At home

We recommend several hand strengthening programs that you can do at home. When performing exercises, be sure to tense your buttocks and abdominal muscles.

1. Complex one

For this you will need dumbbells or bottles of sand (water). Start with 12 repetitions and gradually increase their number.

Warm-up

• Raise your hands up one at a time (starting with the right). Then, lower them down, bending your elbows, while clenching your fingers into a fist. We repeat, only now the left one starts.
• Extend your arms in front of you, clasp your fingers and stretch slightly. Feel how your back muscles stretch.
• Everyone knows the “mill”. The back is straight, the buttocks and stomach are “tight”, the legs are shoulder-width apart, the feet are parallel to each other. Take turns rotating your straight arms in a circle for 40 seconds.
• Jumps and swings. Feet together, arms hanging freely. Perform jumps (legs to the sides) and at the same time raise your arms up (they also spread to the sides). Jump at a fast pace for 40-45 seconds.

1.1 Exercise for arms and shoulder muscles

Starting position (IP) for all exercises: feet shoulder-width apart, knees slightly bent, back straight, stomach tucked in.

Take dumbbells, bend your arms at the elbow joint so that a right angle is formed. In this position, spread them apart (while your elbows rise to shoulder level), count to two and then slowly lower them, returning to IP. This is a great exercise for getting your ovens into the best shape possible. Exhale as you lift the dumbbells.

1.2. Working the biceps

Turn your palms forward, bend them, press your elbows to your sides and lift the dumbbells. Squeeze your hands as you lift and flex your biceps.

Bend your elbows as you lift the dumbbells in front of you. Raise dumbbells to shoulder level.

1.3. Triceps work

IP for this exercise: Bend your knees slightly and tilt your head forward. Keep your back straight.

Standing in IP, bend your arms and hold in this position. On the count of two, straighten them back and then bend them back. Don't forget to tighten your stomach. Be careful not to strain your neck.

After completing the exercise 12 times, straighten your arms and hold in this position for 8 counts.

1.4. Triceps relaxation

Performed without dumbbells. Bend your right arm at the elbow and bring it behind your head with the help of your left. Hold for three seconds and then switch sides. Feel your triceps relax.

1.5. Push ups

Focus on your knees and palms, tuck your stomach. Lower and rise for a count of two. We don’t strain the neck, the navel is pulled up. Do 12 push-ups. Keep your back straight and breathe evenly.

After completion, sit down on your heels, palms remain on the floor, stretch your back, relax.

1.6. For upper back and shoulders

Lie on your stomach, stretch your arms bent at the elbows in front of you so that they form a right angle. Slowly lift up, just above shoulder level, and slowly lower down. This perfectly corrects posture.

1.7. "Hitch"

Each exercise must be repeated 10 times.

Hands on the belt. On the count of “one” - turn to the right and spread your arms to the sides, on the count of “two” - return to the individual position. On the count of three, turn left.

Arms spread to the sides, make circular swings with both arms at the same time.

2. Complex two

2.1. Starting position (IP): feet shoulder-width apart, knees straight, back straight, stomach tucked in, arms down.

Raise your arms with dumbbells to the sides. Number of repetitions: 30.

2.2. IP: sitting on a chair, back straight, legs together.

Raise your arms with the dumbbells up, gently bend your arm, bringing the dumbbell behind your head, and then straighten it. Number of repetitions: 20.

2.3. IP: see exercise 2.1.

Spread your arms to the sides, lock in this position for two counts and lower. Number of repetitions: 30.

2.4. IP: see Exercise 2.1.

Raise your arms in front of you, hold this position for two counts, and slowly lower. Number of repetitions: 30.

In the gym

Girls are recommended to start working in the gym with basic exercises for their arms. For beginners, this is the basics. This is work with free weights (dumbbells or barbells), which is aimed at building muscle mass and is mandatory for both beginners and experienced bodybuilders.

1. Basic exercises (BA) for arms

1.1. Dips

One of the most complex but effective BUs. When performing it, not only the triceps are used, but also the pectoral muscles. Beginners train with their own weight; advanced athletes can use weight belts. Not every girl will be able to lift her weight, so if the parallel bars don’t give in to you, don’t despair. Strengthen your arms with other available exercise equipment, and return to parallel bars after a couple of months of regular training.

What is important in parallel bars: correct technique. If performed incorrectly, there is a risk of injury. To prevent this from happening, do not start the exercise from the bottom point. For unwarmed muscles, this is fraught with tears and sprains. Stand with your arms outstretched and slowly lower yourself down. Watch your elbows. Some should be laid back and as parallel as possible. This way the extensor muscles are worked out better.

A little trick: for maximum triceps work, don't bend over too much and keep your shoulders parallel to the bars and your elbows pulled back. To train the pectoral muscles, your elbows should look to the sides and your body should only lean forward slightly.

Number of repetitions: the maximum possible for you. When the next full ascent is impossible, slowly lower yourself to the bottom point and rise again to the highest possible height. Repeat two more times.

1.2. Pull-ups on a classic horizontal bar

Works both biceps and back. To use different muscle groups, you can change the grip (“from yourself” and “towards you”).

Number of repetitions: as many as you can do. And as usual, after reaching the “limit”, try to pull yourself up one more time or two.

Many modern gyms are equipped with a special simulator (gravitron), which makes it easier to perform push-ups and pull-ups. The load in the gravitron is reduced due to a counterweight, which starts working when a person needs help. Thus, there will be no risk of tearing the lower back, the muscles gradually get used to the load and become stronger.

1.3. Seated French press

With this technique, the triceps receive a noticeable load. It is important to do everything correctly and watch your neck. When working with heavy weights, it is better to ask a trainer for backup.

IP: The press is performed from a horizontal bench with a backrest. Grasp the dumbbell so that the disc is in your palm and your thumbs are on the handle. Lift it above your head, holding it with both hands. The forearm should be next to the head, perpendicular to the floor. Inhale and smoothly lower the dumbbell behind your head in a semicircular path. As you exhale, fully extend your arm and return the dumbbell to its original position.

When performing a seated press, it is very important to monitor the condition of your shoulders and elbow joints. They should be motionless, and the amplitude of their movement should be maximum.

1.4. Standing dumbbell curl

IP: feet shoulder-width apart, knees straight, elbows pressed to the body, arms with dumbbells down. The wrists need to be turned so that the palms “look” forward.

As you exhale, slowly bend your arm until your biceps contract completely. The dumbbells should be at shoulder level. Hold for a couple of seconds and, as you exhale, slowly return to IP.

Alternatively, this exercise can be performed while sitting or bending your arms alternately (this will make it possible to work with more weight).

1.5. Handle raise (biceps)

Performed on the lower block with a straight handle.

IP: feet shoulder-width apart, back straight, buttocks tense, stomach tucked in. Elbows pressed to the body. As you exhale, raise the handle to tension at the top point (the so-called “peak of the biceps”) and while inhaling, slowly lower it down. At the same time, we do not fully extend our arms in order to maintain static tension.

1.6. Lowering the handle from the upper block (triceps)

Helps the triceps muscles gain shape, tone and become more prominent.

IP: feet shoulder-width apart, knees slightly bent, elbows pressed to the sides. Bend your lower back, grab the handle of the upper block. As you exhale, pull it down until you get maximum tension in the extensor muscle and press your elbows to the sides of your body. Then lean your body forward slightly and fully extend your arms by contracting your triceps. Hold for a moment and, while inhaling, smoothly return to IP.

Concentrate on working your muscles.

Alternatively, lowering from the upper block can be done with a rope handle. In this case, when lowering your arms, you should slightly spread them to the sides at the bottom point of the movement.

2. Additional exercises

2.1. Arm extension using a rubber shock absorber (triceps)

IP: sit down, straighten your back. Take the elastic band so that one bent arm is behind your head and the other is behind your back. The elbow should be as close to the head as possible.

As you inhale, straighten your arm, stretching the rubber shock absorber, and as you exhale, return to IP. Perform 20-25 repetitions. When performing this exercise, try not to use inertia. Working with an expander is performed only with muscle effort. Watch your elbow and don't tilt it to the side. The shoulder should remain motionless.

2.2. Extension of arms with an expander behind the back, standing

This pressing exercise is performed standing and perfectly stabilizes the muscles of the shoulder blades, shoulder, and gluteal muscles.

IP: feet shoulder-width apart, slightly bent. Place the resistance band behind your back so that it is below your shoulder blades (approximately at chest level). Raise your arms to chest level, bend your elbows, keep your palms parallel to the floor. Brushes must be motionless.

From IP, as you exhale, slowly extend your arms in front of you, then return to IP. The main thing is to control muscle work as much as possible. Do not make your task easier by using the force of inertia, otherwise your work efficiency will be reduced to zero.

2.3. Bent over arm extension

During work, the triceps are effectively pumped. Performed with dumbbells of a comfortable weight for you or with an elastic band.

IP: feet shoulder-width apart, knees slightly bent, body tilted forward, eyes looking at the floor. The pelvis should be pulled back, slightly arching the lower back. The back should remain straight. Bend your elbows, lift them back and squeeze your shoulder blades together. Elbows should always remain parallel to each other.

Perform extensions in three sets of 30-35 times. At the end of each approach, you need to fix the position for 25-30 seconds.

2.4. "Reverse" push-ups

An effective way to tone your triceps.

IP: sitting on the floor, knees bent. Take your hands 15-20 cm away from your pelvis, place your palms on the floor (palms position: fingers forward), lift your buttocks off the mat. Push up from the floor with the strength of your arm muscles, make sure that your elbows are parallel and do not spread them to the sides.

A small nuance: the position of the hips allows you to adjust the load. The closer to the legs, the easier it is to perform push-ups and vice versa, the closer to the arms, the higher the load on the muscles.

Number of repetitions: for beginners, it is enough to perform one approach 20-25 times. For those who exercise regularly in the gym, it is recommended to perform two approaches. In between push-ups, lie on the floor, stretch your entire body, tense your muscles, pull in your stomach and stay in this position for 20-25 seconds.

2.5. "Reverse" push-ups from a bench

During the execution, the entire triceps is perfectly worked out.

IP: hands shoulder-width apart, legs slightly bent, back straight.

Slowly inhale and lower yourself down, bending your arms to a right angle. As you exhale, push up from the bench and return to the starting position. When performing the exercise, do not spread your elbows to the sides. The torso should move almost close to the bench.

2.6. Arm extension from chest

Another effective triceps exercise. Performed alternately with each hand.

IP: lie on the floor, bend your knees, feet parallel to each other. Take a dumbbell in your right hand. The elbow should be turned outward. As you exhale, bend your elbow and bring the weight to your left shoulder. As you exhale, straighten it.

Number of repetitions: 15-20 times.

Then repeat the same with your left hand.

2.7. Concentrated biceps curl

This exercise can be performed in various modifications. One option is seated IP, when the elbow rests on the knee or on the opposite hand. In another variation, it is performed with a barbell and both elbows rest on the knees. Its peculiarity lies in the extraordinary amplitude of movement during lifting of the projectile and a very powerful peak contraction at the top point. Those. When the projectile is lifted upward, the load reaches a maximum and is not removed. This means that when you hold the projectile at the peak point, you work your biceps as effectively as possible. This exercise can be performed both with supination (rotational movement) and without it. When rotating the hand, the dumbbell should be closer to the thumb.

It is important that when working with the apparatus, the shoulder is strictly perpendicular to the floor. As you exhale, the arm bends and lifts the weight, and as you inhale, it extends.

Method "21"

Experienced bodybuilders note that over time, isotonic programs become less effective. A “plateau” effect occurs when the muscles get tired, get used to the load, the growth of muscle tissue slows down sharply and the effectiveness of training is reduced to zero. David Carfagno (founder of the Institute of Sports Medicine in Scottsdale, Arizona, USA) proposed an innovative technique that allows you to literally “shake” the muscles and launch active processes in the body. The essence of the method is that during the same exercise it is necessary to alternate three different amplitudes of movement (AM): lower, upper and full. For any BP, 7 repetitions are performed in each approach.

This program is a real test even for endurance bodybuilders, so trainers recommend working with lighter weights than usual.

Basics

• Programs for swinging arms consist of three supersets and are performed at a fairly fast pace.
• A one-minute break is required between sets.
• The first workouts using the “21” system should consist of one exercise and only for one muscle. Gradually you can diversify the sets and increase the load.
• Any program can be adapted to the Carfagno system.

Training scheme according to the David Carfagno system.

1. French bench press

IP: lying on a bench, feet on the floor, parallel to each other, stomach retracted. Hold the dumbbells with your palms facing each other (neutral grip). Straighten your arms and place the weights above your shoulders.

1.1. Lower amplitude: Smoothly lower the dumbbells to head level. Pause for two counts. Extend your elbows until you reach a 45-degree angle.

1.2. Upper range: Smoothly lower the dumbbells until your arms form a 45-degree angle. Pause for two counts. Straighten them out.

1.3. Full range: Lower the dumbbells to head height and then extend your arms fully.

2. Standing biceps curl

Performed with a straight crossbar.

IP: feet shoulder-width apart, feet parallel, knees slightly bent, back straight. The crossbar is taken with an “underhand” grip.

2.1. Lower BP: Using your biceps, lift the bar up until your arms form a right angle. Pause for one or two counts, return the bar to IP.

2.2. Upper AD: The bar is compressed to chest level and lowered to 90 degrees.

2.3. Full BP: connect the upper and lower BP.

3. Standing cable extension (triceps)

IP: standing, knees slightly bent, torso slightly tilted forward with a bend at the waist, elbows pressed to the sides. The bar is held with an overhand grip, the back is straight, the stomach is pulled in. The exercise is performed with the following amplitudes:

3.1. Lower: the bar is “squeezed” downwards using the force of the triceps until the arms are fully straightened, then raised to 90 degrees.

3.2. Upper: the crossbar is squeezed to 90 degrees and returns to the IP.

3.3. Full: the bar is squeezed towards the floor and then the hands return to the IP.

4. Push-ups

IP: emphasis on toes. The body is straight (parallel to the floor), the stomach does not “sag”. Hands shoulder-width apart, fingers pointing forward.

4.1. Lower BP: keeping your body in a straight position, lower your chest to the floor and slowly return to IP.

4.2. Upper BP: Lower yourself to the floor to the middle of the amplitude.

4.3. Full AP: Fully bend and straighten your elbows, lowering all the way to the floor and rising almost to the level of your fully extended elbows.

5. Biceps Curl with Rope Handle

IP: legs together, knees slightly bent, shoulders relaxed, stomach pulled in, arms down.

5.1. Lower amplitude: hold the handle so that the wrists look at each other. Bend your elbows to a right angle and straighten them until they are completely straight.

5.2. Upper AD: Bend your arms to the top, lower to 90 degrees.

5.3. The projectile moves throughout its entire amplitude - from bottom to top and lowers until the elbows are completely straightened.

Contraindications

Still, 50 years is a respectable age. Some diseases make themselves felt. This must be taken into account. Before you start sports rejuvenation, you should consult your doctor. Especially if you have the following diseases:

• hypertension;
• arrhythmia;
• heart attack;
• diseases of the spine (osteochondrosis, scoliosis);
• diabetes;
• dysfunction of the thyroid gland.

It’s great if a 50-year-old woman comes to the gym. The instructor will select a program based on her age. But you can successfully fight sagging skin at home. The main thing is not to be lazy, exercise regularly and eat a healthy diet.