How to pump up relief arms for a girl? 4 best exercises for the gym

When we talk about pumped and strong arms, we most often mean delts, triceps and biceps. These three muscles are located in the shoulder area, and for their increase and relief it is necessary to perform certain exercises. About what movements should be included in the training of a girl for the harmonious development of the arms and how to do it correctly, and we will talk about.

Expert trainer of Pride Fitness chain of fitness clubs

“Arm exercises are an important part of workouts not only for men, but for girls as well.”

Why does a girl need arm workouts?

Compared to men, women have a less developed upper body, which is why they should pay special attention to it. Tightened arm muscles will make it much easier to cope with household tasks, and you will feel better.

There are three main reasons to do arm exercises:

1. Muscle strengthening. Regular workouts strengthen your arm muscles, making them stronger.
2. Improving overall endurance. Arm workouts improve the overall stamina of the body.
3. Shaping a beautiful figure. Developing the arm muscles helps in creating a beautiful and trim shape. By focusing on developing the muscles of the upper body, you will be able to create a more harmonious figure.

Contraindications

If you have doubts or suspect a possible prohibition of classes, it is worth contacting a specialist. Any medical contraindications that are recommended to discuss with a doctor or trainer before starting a new program can be a limitation. Among the most common contraindications are:

1. Injuries or diseases of the hands, such as arthritis or joint injuries.
2. Osteoporosis or other bone diseases that may be aggravated by weight-bearing exercises.
3. Heart or respiratory problems that may be made worse by intense exercise.
4. Pregnancy or the postpartum period, when some exercises may be undesirable or dangerous.

How to exercise.

Note that it is better to perform two or three complex workouts per week on the muscles of the upper body. This will allow you to achieve its harmonious development. Combine isolated exercises on the arms with movements on the back and chest. Each approach consists of 10-15 repetitions, between them you need to take a break for 30-60 seconds.

To prepare for the workout, you need to perform a warm-up to reduce the risk of injury. The usual joint gymnastics combined with a small complex of stretching is suitable.

If there is a desire to work with weight, do not immediately grab heavy dumbbells. Increase the load should be gradually: start with just a tangible weight, and as fitness improves, increase it.

Below are a few basic arm exercises for girls in the gym.

Push-ups

This is a classic exercise that comprehensively develops the muscles of the arms and upper body. It also favorably affects the work of the joints.

Technique

• Lie on the floor, put your palms at shoulder level. Push off with your palms from the floor and lift the body up. The second support is the toes.
• Straighten your back, distribute your weight on your palms and toes.
• Lower yourself down, bending your elbows to about a 45-degree angle. The elbows move backward.
• Then slowly rise back up to the starting position.

Perform 12-15 repetitions.

Biceps flexion

The main load falls on the biceps muscle of the arm, the shoulder and brachialis muscles are also included.

Technique

• Take a dumbbell of the required weight in each hand. Stand up straight, feet shoulder width apart, back straight.
• Place the dumbbells along the body, palms turned forward.
• Slowly bend your arms at the elbows, raising the dumbbells to your shoulders. The movement should be controlled and smooth. The shoulder does not move.
• Tense the biceps at the top point of the movement, then slowly return to the starting position.

Perform 12-15 repetitions.

Dumbbell extension to the sides

During the movement, the deltoids and back muscles are well worked. The rotator cuff of the shoulder joint is strengthened, which reduces the risk of injury.

Technique

• Take dumbbells in your hands. Place them along the body, palms should be turned to the body. Keep your back straight, tense your body.
• Slowly raise the dumbbells to the sides up to shoulder level. Elbows slightly bent.
• Tense the deltoids at the top point, then slowly return to the starting position, controlling the movement.

Perform 12-15 repetitions.

French bench press

The main load is directed to the triceps, which are included in the work during the extension. You can do this exercise both with dumbbells and with a barbell.

Technique

• Lie on the bench, take the dumbbells with a narrow grip (palms turned to each other). Extend your arms above you. Shoulders straightened.
• Gently lower the dumbbells behind your head, bending your elbows. It is important to control the movement and avoid excessive extension of the wrists. Try not to move your shoulder.
• Tense the triceps and slowly raise the dumbbells back to the starting position, straightening your arms.

Perform 12-15 repetitions.

Remember that it is important to maintain proper exercise technique and do not overload yourself. To achieve your goal, you should make regular efforts, not try to do everything in one session.