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Female fitness: exercise for arms in gym
- The structure of the muscles of the hands
- The principles of planning for women’s workouts
- The frequency, duration and intensity of training
- The basic exercises
- Insulating load
- Female power fitness exercise for pumping the muscles of the hands
- Training at home
- Sports nutrition for muscle growth
For any girl fit sports hands — a great opportunity to demonstrate feminine shoulders and embossed silhouettes of the upper body in the open tops, summer shirts and dresses.
To achieve the desired results require hard work on the muscle corset. There are a set of exercises for the full development of the muscles of the arms, which are tailored to the peculiarities of the female anatomy. With it, you can achieve impressive results after a couple months of regular training. Hands will be not only strong and resilient, but will also begin to acquire a beautiful relief.
The structure of the muscles of the hands
The shape of the hands creates large muscle groups:
- the triceps muscle is involved with extension of the arm at the elbow and shoulder (triceps);
- two-headed muscle responsible for flexing the arm at the elbow and rotate the wrist (biceps).
On the muscles of the hands and affect the smaller muscles, such as shoulder and elbow, the radial extensor of the wrist and finger extensors.
You need to keep on training were studied, and upper arms, and forearms. This is not only important for a harmonic appearance. Strengthening the muscles of the forearms helps exercise and other muscle groups — it becomes easier to perform many exercises from pull-UPS to deadlift.
The principles of planning for women’s workouts
Features of the anatomical structure, the scheduling of classes for women, require compliance with the following principles:
The frequency, duration and intensity of training
For maximum development of each group of muscles recognized as the most effective system of split-training. It has a number of features.
To achieve inclusion in the small hand muscles using isolation exercises. Muscle growth thus it is possible to provide a secondary load, performing many complex movements.
To prevent the muscles to get used to, you should vary the isolation of the load. For extra effort on the biceps, do pullups and rowing on the machine with the help superyoung grip is when the palm is turned in.
To stimulate growth biceps is also possible, completing the isolation exercise workout back muscles.
Exercises on the chest muscles with a narrow formulation of the hands will help to additionally load the triceps.
To cause muscle growth will help the increased intensity of training: the use of shock exercise helps to prevent adaptation of muscles and stop their growth.
The basic exercises
The basis of the power fitness workout for pumping the biceps muscle is lifting barbells for biceps. Be sure to include this exercise in terms of training especially if the training is focused on muscle building.
For qualitative examination of indispensable triceps French press lying. You must do it in an intensive mode, gradually increasing the weight to increase muscle mass went faster.
To exercise with an isolation exercise on the major muscles of the hands gave the best result, you should use the following tips:
- always keep your wrist tense and in a straight position;
- training biceps or triceps, be sure to lock the elbow;
- the shoulder should be motionless: let the arm bends only at the elbow joint.
These rules will also help to avoid injuries of the elbow joints and wrists.
Female power fitness exercise for pumping the muscles of the hands
Standard training consists of two supersets for biceps and one for triceps superset.
Superset 1 (3 sets of 15 repetitions for each exercise):
Superset 2 (4 sets of 15 reps each exercise):
Superset 3 (4 sets of 15 reps each exercise):
Training at home
For the study of the muscles of the hands do not have to visit the fitness room. You can do at home. You only need to acquire additional equipment to secure the insulation of the load: mini-bar, chest expander, dumbbells.
It should be remembered that a free weight cannot contribute to the fast growth of muscle mass. To avoid any stagnant adaptation of the muscles need to gradually increase the load, engaging with dumbbells or small decorative rod.
Triceps can additionally load, just wrung out from the chair.
Sports nutrition for muscle growth
Sports supplements — protein, creatine, weight gainer, arginine, BCAA, amino acids — make the training more effective, accelerating the muscle-building process. Sports nutrition designed for athletes with different level of training, helps safe muscle growth. Before taking supplements desirable the advice of an experienced coach.
Uses photographs Shutterstock