4. Plank

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

Holding the bar involves transferring half of the body weight to the arms, which allows you to work out the biceps and triceps perfectly. It's pretty difficult exercise will not give relief to the hands, but will make them more elegant and stronger.

1. Initial position- the palms are folded into a fist, the hands are rested on the floor with the forearms, the legs and back are even and form a straight line, the stomach is tucked up, the buttocks are in tension;
2. Legs at shoulder level and rested on the floor with toes. Hands are located strictly under the shoulder joints;
3. The loin during the entire exercise is straight without rounding. To figure out what position the lower back should be, you need to lie on your back and press your lower back to the floor. It is in this state that it should be when performing the bar.
4. The whole body is pulled back with the heels.

For detailed technique, see the video:

At the first performance, beginners have a state of trembling in the upper and lower extremities, which is a consequence weak muscles. Over time, the muscles will get stronger, and the shaking will significantly decrease or disappear altogether.

5. Squeezing the palms

The exercise, which came from the practice of yoga, includes not only the muscles of the hands (biceps, triceps), but also improves the shape of the chest. Squeezing the palms is easy to perform and accessible even to a beginner.

1. It is necessary to raise your hands and connect your palms with each other so that your elbows are bent at a right angle and looked to the side;
2. With all your strength, start pressing on your palms for about one to two minutes;
3. Release pressure and take a break for 10 seconds;
4. Repeat the exercise, changing the position of the hands, stretching them over the head.

To increase efficiency, a rubber ball can be placed between the palms. Exercise should be performed 10 times for each position of the hands.

Stretching (hitch) after training

After vigorous exercise, you may experience minor pain symptoms, which are eliminated by special stretching exercises:

• Connect the palms into the castle, and raising them above the head, carefully stretch.
• Clasp your palms behind your back, and trying to raise your hands as high as possible, stretch.
• Place one hand behind the head, and with the opposite hand, take it by the elbow and pull it towards the head for about 5-10 seconds.

Useful Tips

Effective correction of the arms and forearms involves not only exercises for weight loss of arms without dumbbells, but also the implementation of simple recommendations:

• Proper nutrition. You can talk endlessly about the dangers of sweets and fast food. In the struggle for a slim figure, a properly selected diet plays a huge role. Eating another bun and drinking a glass of soda, it will not be possible to achieve graceful forms, even with regular training.
• Sufficient fluid intake. Drinking 1.5-2 liters of water a day can significantly improve metabolic processes, which will affect the rate of breakdown of excess fat.
• Regularity. Expose problem areas to training regularly, at least three times a week. It is important to accustom the body to constant loads, and long breaks in classes will reduce all results to zero.
• Patience. Do not expect an instant effect from the training complex. The first fruits in strengthening and tightening the muscles can be seen after 2-3 weeks of regular training.

Home exercises for hands without dumbbells do not take much time and do not require special equipment. With constant performance, the arms will acquire beautiful outlines and embossed triceps. You can safely wear dresses and sundresses with bare shoulders and enjoy the graceful shape of your own arms.

Open dresses and sleeveless sundresses suggest that your hands must be flawless. Without exercise, the arm muscles become flabby, and the accumulated fat makes them not very attractive. Often, women do not like hand slimming exercises because of heavy dumbbells with which they cannot work out for a long time. But you can do without them.

Arm Relief Exercises

Simple but effective hand exercises for women will help to give relief and elegance to your hands. You can practice at home. It won't take you long to complete them, but try to do them regularly. They are aimed at all muscle groups of the arms, and also strengthen the chest.

Simple push ups

Sit on your hip, put your hands on the floor a little wider than your shoulders. Point your fingers forward and start pushing up. If you place your fingers to the sides, not only the muscles of the hands, but also the muscles of the chest will swing. Perform push-ups with fingers pointing at each other. Then place your palms very close together so that the thumbs are touching and all the other fingers are pointing forward. This push-up will help strengthen the triceps.

Repeat each exercise 10-20 times. Then sit on the other thigh and repeat all push-ups. This is necessary because in the initial position, the load on the hands is unevenly distributed.

If you can't do 10 push-ups, try to do as many sets as you can. Don't overload yourself. Start at least 3-4 times. Every day, try to increase the number of push-ups by one. Gradually, you will be able to do more and more exercises.

Complicated push-ups

These exercises are suitable for more prepared women. You can start them after a week of daily simple push-ups.

Take the starting position - emphasis, kneeling. Place your hands shoulder-width apart. The fingers should be pointing forward.

When pushing up, the elbows must be pressed against the body so that the load is distributed to the triceps. Bend and unbend your elbows. Keep your back straight, do not leave your buttocks. Keep your body straight. Perform push-ups with your fingers pointing out to the sides. This exercise strengthens the arms and chest. Finally, do push-ups with your fingers pointing at each other.
Repeat each type of push-up 10-20 times.

Compound push-ups

These exercises can be performed by well-trained women, whose arm muscles have already become strong. Each type of push-ups should be performed 5 to 15 times.
Take the starting position: the usual emphasis lying down. Place your hands shoulder-width apart.
Point your fingers forward and begin to bend your arms, pressing your elbows to your torso. These are good tricep exercises for women of any age.

After a short break, point your fingers to the sides and start push-ups again, strengthening the muscles of the chest and arms.

Exercises for arms and chest

These exercises are easier than push-ups, but also very effective. They can even be performed several times during the day.

Take the starting position, sitting in Turkish. Straighten your shoulders, raise your elbows so that the angle of the bend is straight. Align your palms, point straight fingers up.
Now slowly begin to squeeze your palms. Continue pressing with force for 15 to 30 seconds. Then relax the muscles of the arms and chest for a few seconds and repeat the exercise again. Do not lower your elbows while resting. Do 4 - 5 repetitions. In a couple of weeks you will notice the result. Arms will get stronger, and the chest will become more elastic.

You can do an additional similar exercise by raising your arms connected in the same way just above your head. The third version of the squeeze exercise is to lower your hands to the level of the abdomen, and point your fingers down.

Easy arm exercises for women

Stand up straight. Stretch your arms to the sides so that they are at shoulder level. With straight arms, draw full circles for a minute in one direction. Then do the same, only in the other direction for another minute. This promotes weight loss in the arms and helps keep the muscles in good shape.

Now go to the wall and lean on it with your hands at chest level. With a straight back, do 10-20 push-ups.

As you can see, such exercises for weight loss of hands will not cause torment and will not take much time. And you will see the effect very soon.

In this article, we will tell you a technique on how to pump up your arms at home without dumbbells and barbells using your own weight for girls and guys. Guys want to build their biceps and triceps to make their arms bigger. Girls need to train their hands to be slim and keep them in good shape.

These hand exercises at home are suitable for both women and men. To make the complex universal, each exercise is offered in different variations to increase the load for men and decrease for women, respectively. If you have any questions, feel free to ask them in the comments and get an answer.

Muscular arms, just like pumped-up abs, make a huge impression on others. That is why their development is so important.

Developed biceps, triceps, shoulders, forearms - they are not born with them (unlike the calf muscles, the size of which is largely determined by genetics), this is achieved by long workouts.

The owners of fitness halls know this, so everything is equipped there for convenient hand training.

But if you are traveling or working somewhere far away, you will have to go for a trick. In addition to the usual exercises in the gym, you will need to train your hands without simulators.

Luckily, there are a number of hand workouts at home that you can do just about anywhere. They mainly use their own body weight.

To understand how to build arm muscles at home without dumbbells, you need to study the anatomy of the arms and understand what makes them what they are.

Anatomy of the muscles of the hands

The main muscles of the arms are the biceps and triceps. We will focus on them to improve the appearance of the hands and increase their strength.

You should reconsider your attitude to training with light weights and a high number of repetitions (15+). This is suitable for both women and men.

To make the muscles grow (which gives them shape and relief / makes the muscles to be in good shape) you need to load them with exercises that can be performed with excellent technique 6-12 times per set.

It's normal for you to focus more on training one muscle than others if you have such a task ahead of you (for example, if that muscle is lagging behind). But provided that the rest of the muscles are sufficiently developed to avoid disproportion and injury.

Triceps

Men often neglect the development of the triceps muscle, which is located on the back of the arms. They like to pump biceps more, because its shape is clearly expressed and visible to the eye.

But triceps is a larger muscle group than biceps, and if you want big arms, you should add a little more emphasis on pumping them.

Triceps training is important not only for men. The fact is that women are genetically more inclined to accumulate fat than men. And fat is located in them in different places. As a rule, in men in the upper body (hence the "beer" bellies), and in women on the hips and arms.

The most effective way to lose fat is diet. But it is also important to combine it with training to strengthen the muscles of the arms, in particular the triceps, in order to give the arms a beautiful shape and “tightness”.

Biceps

Although this is a relatively small muscle, this does not mean that it should be given little attention. Located on the front of the shoulder, it is perhaps most commonly associated with strength and power - just ask any child to mimic a bodybuilder's workout and they'll start doing the biceps exercise.

Strong biceps are needed in back exercises. They help keep a straight posture and help avoid injury.

Now let's get down to the main one - how to pump up the muscles of the hands at home. And for this we have prepared the best exercises with varying degrees of difficulty.

The best exercises for triceps without dumbbells and simulators

With these exercises, you can pump up your arms at home without dumbbells, barbells, and even exercise equipment.

An important plus of triceps (and chest) exercises: they can be performed anywhere. It does not require anything but the floor and walls. Here are the top 3 exercises:

1. Narrow stance push-ups (diamond or diamond push-ups)

Close-grip push-ups (here we are looking at their variation called diamond push-ups) is not an easy exercise, but when performed correctly, is one of the best for triceps.

In regular push-ups, the arms are slightly wider than shoulder-width apart, so the load is distributed between the chest and triceps. And with a narrow grip, only the triceps are loaded, because in it the palms are placed together, and the elbows are kept close to the body.

Here is how it should be done:

• Rest your hands on the floor, connecting the thumbs and forefingers of both hands, creating the shape of a "diamond" (triangle)
• Keeping your elbows as close to your body as possible, lower yourself down until your chest touches the outside of your palms.
• Keep all muscles (abs, buttocks, thighs) in tension
• Raise your body up to the starting position. Then repeat all over again.

Lightweight options (if the usual way is too heavy):

• Push-ups with a narrow grip from the wall
• Push-ups with a narrow grip with an emphasis on a bench (or any other hill)
• Regular push-ups from the floor

Complicated options (if the usual way is too easy):

• Push-ups with a narrow grip with legs resting on a hill (for example, a chair)
• Push-ups with a narrow grip with weights (for example, a backpack)

2. Push-ups from the bench for triceps

This is another exercise that works the chest and triceps to varying degrees, depending on the exercise you choose.

For most people, this exercise will be a good start initially, but your goal should be to transition into the dips (they put more muscle into the work).

The only downside to bar pushups is that you have to find something suitable to perform them. On playgrounds, bars are most often present, but instead of them, you can use a table corner or two sturdy chairs.

Here's how to do this exercise according to the video above:

• Maintain balance between two benches or chairs by keeping your feet on one and your hands on the opposite.
• Push your chest forward and keep your back straight.
• Lower yourself until your elbows are bent at an angle of about 90 degrees.
• Then rise by straightening your arms.

Lightweight options:

• Triceps Bent Knee Bent Press (Feet on the floor)
• Triceps push-ups with legs on the floor

Complicated options:

• Push-ups from the bench for triceps with weighting. Put your backpack or suitcase on your hips.
• Push-ups on the uneven bars

• Dips with weights (hang a heavy backpack or use something that can be fixed between your legs).

3. Triceps Extension

All previous exercises are great because they work several muscles at the same time. But single-joint, or isolated, exercises are very useful for working out lagging muscles.

The video above shows the exercise using the TRX machine and a weight vest, but you can use a wall or other surface.

Here's how it's done:

• Stand in front of the TRX, table, or wall and place your hands about 15 centimeters apart.
• Place your feet about a meter from the wall. Keep tension in your abs and glutes to keep your body in a straight line.
• Bending only the elbows, lower the whole body so that the head falls just below the hands.
• Do not make other movements with your elbows, except for flexion and extension.
• Raise the body using only the strength of the triceps.

Lightweight version:

• Extension to the triceps from the wall (the more hands are placed and the smaller the angle between your body and the wall, the easier)

Complicated version:

• Triceps extension from the floor

The best exercises for biceps

Unfortunately, you will have to find some equipment to train your biceps (and back at the same time). If there is no playground with a horizontal bar nearby, you need to find something to hang on. And another table (for horizontal pull-ups).

1. Pull-ups with a reverse grip on the biceps

This is my favorite exercise after the deadlift.

Here, as in regular pull-ups, the back works. But thanks to a different grip, a lot of the load falls on the biceps.

I have always believed that pull-ups are better than dumbbell curls due to the inclusion of more weight (your own body weight), and a greater range of motion.

This is another one of the exercises that can be difficult for beginners, so some modifications are given below. But if you think you can do it, here are the instructions:

• Grab the bar with both hands. Grip width narrower than shoulder width. The palms are directed towards you.
• Do not relax the press and buttocks so that the body in profile resembles a straight line.
• During execution, bring the shoulder blades together and, as it were, pull them down.
• When your chin reaches the bar, stop and slowly lower yourself down.

Lightweight options:

• Negative Pullups

• Isometric holds on the horizontal bar

Complicated version:

• Pull-ups with regular grip

• Pull-ups for biceps with weights

2. Horizontal pull-ups

Even when I work on my back in the gym, I choose horizontal pull-ups.

You may have heard of the bent over row. You take the barbell, bend over, pull the barbell to your chest. This is a good exercise if done properly. But if the weight is heavy, it becomes difficult to perform the exercise with proper form.

Horizontal pull-ups solve this problem. The technique of this exercise is difficult to spoil, you can add weights without the risk of increasing injury.

In addition to the back, they also perfectly train the biceps and core.

Watch the video tutorial for this exercise and follow these instructions:

• Lie on the floor under a bar or table.
• Grab the bar or edge of the table with your palms facing away from you.
• Keep tension in your abs to keep your body in a straight line.
• Pull your body up until your chest touches the bar or table.
• Then get down.

Lightweight options:

• Traction at the doorway

• Pull with a rag

Complicated options:

• Horizontal pull-ups with increased leg support

• Horizontal pull-ups with a weighting agent (for example, a backpack)

3. Biceps curl with an expander

For the last exercise of our series, you will need an expander orTRX.

This isolation exercise is great for finishing off your bicep workout. To be honest, you may not need it if you regularly do reverse grip pull-ups and horizontal pull-ups.

Instructions for working with an expander:

• Step on one handle with your foot. Take the other hand.
• Let your arms hang freely so that there is no tension in the expander.
• Push your chest forward.
• Bend your elbows as you raise your arms to your shoulders.
• Lower your arms slowly.

Instruction forTRX:

• Grab the handles and lean back. The further you lean, the harder the exercise will be.
• Bend your elbows. The inside of your palm should be facing you.
• Slowly straighten your arm to its original position.

Summing up

I have combined in this article exercises that can be performed anywhere.

They are great for a day when you train your upper body. But they should be only part of the overall set of exercises (I do not recommend training only the arms, no matter how attractive it may seem!). If you are interested in how to quickly pump up your arms, then I will say that here you need to focus on increasing the total body weight and complex training of all muscles. Because our body does not tolerate disproportions and it is difficult with small muscles of the whole body to pump up huge arms.

I combined these exercises into a superset in order to save you time. Everything will take you 30 minutes.

A superset, or superset, is when, after completing one exercise, another immediately follows (without rest). Such a system works because while the muscles involved in the previous exercise are being restored, others are already working.

The order in which the supersets are performed is denoted by a number, and the combination of exercises into a superset is denoted by a letter. In this workout, for example, the first superset includes biceps pull-ups (1A) and diamond push-ups (1B). You do 1 set of pull-ups, then immediately a set of push-ups. The superset is over. Relax and start a new superset. Do the next exercise in the triceps series, and the next in the biceps series. Take a rest. The same goes for the third superset.

When all the exercises from the program become easy for you, complicate them.

How long do you swing your arms? Write in the comments what helped you in this matter and what did not.(3 ratings, average: 3.67 out of 5)

- very important parts of the body of men in visual terms, and not only, and, probably, every man wants to have big, inflated arms. Big biceps and powerful triceps are immediately noticeable, and this is partly the difference between a man and a boy. The muscles of the forearms are added to the triceps and biceps. These muscles work in all exercises where you need to hold something with your hands. Hands can be worked out in different ways, and if you don’t have the opportunity to go to the gym and train with a barbell and dumbbells, then you can work out fruitfully at home. Some people may immediately have a lot of questions - after all, hand training is often associated with or. All these exercises can be performed at home without any problems, but other shells can be used. You also need to understand, as mentioned above, that hands work in many others. So let's get started.

Consider the most suitable exercises for hands without dumbbells for home conditions.

Pushups

- a very effective exercise that affects the triceps, pectoral and anterior deltoids mainly. But, if you put your palms in one way or another, then the load can shift to the muscles we need. In our case, triceps. You can’t build biceps with push-ups, and I’m talking about this. What you need to do to pump up triceps with push-ups. It all depends on the joint in which the movement occurs mainly. In order for the triceps to work, the elbow joints should turn on more, and in order for the pectorals, the shoulder joints. We draw conclusions. We need to place our hands so that the triceps take most of the amplitude. How to do it? We put our hands closer to the body so that the elbows move along the body. You can place your hands as narrowly as possible - up to a diamond setting, but do not forget that the elbows should move along the body, and not diverge to the sides.

I think that everyone knows exactly how to do push-ups from the floor, so I won’t talk about lying down. I will only say that if this exercise is too easy for you, then you can simply add a little extra weight. After all, it is thanks to resistance that hands will grow. You can just throw a backpack on your back, or you can train with a partner.

Reverse push-ups

They are also a fairly well-known type, and if you want to focus on the triceps, then you can start practicing this exercise. Triceps is the extensor of the shoulder, and in this exercise we will need to perform exactly this movement. To perform, you will need some kind of support - a chair, a bench, etc. Even a bed will do for lack of the first. We stand with our backs to the selected projectile and rest against it with our hands. In this case, we need to move our legs forward and the body will take a diagonal position with respect to the floor. We bend our arms, dropping down, and return to the starting position.

Feet can be put on a dais if the exercise seemed simple. And in this version it is very convenient to work with additional weight, putting it on the hips.

Pull-ups

Here comes the turn. This is a very powerful exercise that works many muscle groups - mainly many muscles in the back and muscles in the arms. You probably already guessed that this exercise works the biceps, as they are responsible for bending the arms. The biceps of the shoulders work in all variations of pull-ups, but, nevertheless, you can emphasize the load on the biceps. To do this, we just need to take a reverse grip, but the grip should not be wider than the shoulders. You can also do partial pull-ups for ½ of the amplitude at the top point to maximize the load on the biceps.

Training with homemade shells

And, of course, you can train at home with homemade shells. There are many options for creating different barbells and dumbbells. I will not paint everything now - I just suggest not to forget about this option. In the article "" you can find schemes for creating some shells. You can just take a bag, attach handles to it, pour sand into it and do various exercises on your hands. In particular, do french presses and bicep curls.