How to pump up your arms

To pump up your hands at home and avoid injuries, you need to properly prepare for classes. Before training, it is important to warm up. The complex should include basic exercises for hands at home:

mahi;
shoulder rotation;
alternate hand rotations;
arm lifts;
wrist rotation.
A warm-up can be done in 10-15 minutes, this will be enough.

Beginners can train without equipment, but for more effective weight loss in this area and muscle development, it is worth preparing additional equipment, dumbbells and fitness bands. The weight of the weights should be chosen depending on the level of training.

How arm training will take place at home depends on the gender of the athlete and his goals. However, there are exercises that are suitable for pumping up muscles for both men and women.

Effective hand exercises
It’s worth starting to swing your arms from the base complex in order to prevent injuries and prepare for heavier loads. These exercises are universal, beginners can perform them with their own weight.

Push ups
Regular exercise will increase strength and tighten sagging skin of the hands. Get into a plank position, put your toes on the floor, tighten your stomach. Slowly bend your arms until your chest is 3-5 cm from the surface. Return to the starting point.

To complicate the workout, it is worth reducing the area of ​​\u200b\u200bsupport and moving on to doing push-ups on your fists or trying to do the exercise on 1 arm.

Push-ups from the floor for girls
Push-ups are more difficult for women, so you should start with a kneeling stand. Place your palms wider than your shoulders, while bending your elbows, bring your chest as close to the floor as possible. Such push-ups are not suitable for drying and pumping muscles, however, they will strengthen the arms and lateral parts of the pectoral muscles, as well as move on to more complex variations of this exercise.

Banded arm curls
Exercise allows you to pump up the biceps. Taking the rubber band in your hands, stand on it with your foot. Bend your elbows and press them to your body. Start raising the elastic band and lowering it when it reaches full tension.

Bent over pull
The deadlift works the triceps and upper torso. Take the weights in your hands, set your legs wider than your shoulders and bend them slightly. Lower your back, trying to avoid slouching. Raise and lower the dumbbells by bending and unbending your elbows.

A hammer
Stand up straight with dumbbells in your hands. Begin to bend your elbow as you exhale, focusing on your biceps. Lock the upper position for 2 counts and slowly lower the inventory while inhaling. Perform the exercise alternately for both hands.