The best exercises for girls' arm muscles. Hand exercises: an effective complex for women

Denis Bykovskikh

Shaped hands are the dream of not only all men, but also many women. A large amount of fat deposits accumulate in the triceps area, and the shoulders (namely, the upper part of the arm to the elbow) take on a flabby appearance. But you shouldn’t give up in this case: special exercises for hands help correct the situation.

So that you have no doubt that not only men can boast of sculpted arms, I invited Irina Venskaya to show arm exercises - personal trainer, fitness model, dancer and debutant of the Moscow Bodybuilding and Fitness Championship, in which. Now Irina can perform more difficult exercises for hands, but she started with exactly those that we will offer you.

Let's clarify our task. In addition to strengthening the muscles, we need to “dry” the triceps area - and then the relief will be visible. Hand exercises entry level involve long-term exercise with multiple repetitions - 25-30 times. Accordingly, the weight of dumbbells, bottles or resistance level of the expander band should be such that you can perform this number of repetitions.

It is this regime that helps not only strengthen muscles, but also burn body fat. Working with a weight that you can only lift 10-15 times per set is an explosive load that will initial stage will be less effective. So, choose an expander with low resistance or half a kilogram of free weights for training - if you do fitness at home, these can be water bottles or thick books - and perform arm exercises in a regime of 25-30 repetitions. When you realize that you can easily perform 35 repetitions and do not feel the effect, you can increase the weight.

Hand exercises: beginner level

1. Bent over arm extension

Zone: triceps.

How to do it: stand up straight, place your feet shoulder-width apart, tighten your abs to eliminate the arch in your lower back. Raise your arm with the weight up, press your elbow to your ear, bend it and perform a series of extensions. Repeat on the other hand, and then on both hands together.

3. Reverse push-ups

Zone: triceps.

How to do it: sit on the floor and support yourself from behind. To do this, move your hands back 15-20 cm from the pelvis, place your palms on the floor with your fingers forward, bend your knees and lift your pelvis above the floor. Bending and straightening your arms, perform reverse push-ups until your pelvis touches the floor, pointing your elbows straight back. You can adjust the load by changing the position of your pelvis: closer to your arms - heavier, closer to your legs - lighter. An exception can be made for the number of repetitions for this exercise: at the initial stage, 15-20 times will be enough. Then straighten your legs, stretch your whole body in one line, pull in your abs and hold in this position for 15-30 seconds in two approaches.

4. French press from behind the head

Zone: triceps.

How to do it: lying on your back, raise your arm with the weight up, turn your elbow outward. Bend and straighten your arm while pressing the weight toward the opposite shoulder.

6. Push-ups with narrow setting hands

Zone: triceps.

How to do it: stand up straight, place your feet shoulder-width apart, bend your knees slightly and move your pelvis back, straighten your back, fix the position of your elbows. With weights: bend your elbows and then, without straightening, lift up to face level, then lower and straighten. With an expander: perform flexion and extension of your arms.

Hands are a problem area for many women. The skin on them may sag and lose elasticity. It is also one of the areas where excess fat often accumulates. Ugly hands spoil the figure and lead to numerous complexes, especially since in the summer you cannot hide them under clothes. However, this can and must be fought. Simple and effective arm exercises for women, which can be performed at home, will help cope with the problem of sagging and full hands.

Many ladies, training at home or in the gym, deliberately avoid arm exercises because they are afraid that their figure will become unfeminine. In fact, in order to get impressive biceps, ladies will have to try very hard - this is difficult from the point of view of the physiology of the female body. If you perform arm exercises for women with light weights, you will not build muscle mass, but you will tighten and strengthen your arms, making them beautiful and elastic.

The optimal weights for training arms for women are 1-3 kg. More is simply not necessary, and less burden will not produce results.

Another important point. If you have excess fat on your arms, then there is simply no point in pumping them up, since the relief will not appear under the fat. You will also need a diet and exercise aimed at general weight loss: running, swimming, exercise elliptical trainer and so on. Also keep in mind that you need to start training your arms with a light warm-up without weights.

• Train in good physical health.
• Hone it correct technique performing exercises - at first this is more important than weights and number of repetitions.
• Try to avoid sudden movements, as they can cause joint injuries and tendon strains.
• It is enough to train 3-4 times a week.
• Control your breathing during exercise. Breathe deeply and steadily, do not hold your breath. Remember that the main muscle effort is always done while exhaling.
• To ensure that your overall figure looks harmonious, do not forget about cardio training and working out other areas of the body.

The best exercises for tightening arms for women

We offer you the best hand exercises for women at home, which will help cope with the problem of loss of elasticity and tone in this area. Start your workout with a warm-up - it will help your muscles warm up and prepare. Do swings circular movements shoulders and arms, rotating forward and backward in turn, raising arms, imitating the movement of scissors. You can also jump, walk in place at a fast pace, and so on. Now let's move on directly to the exercises.

Exercise 1. Lateral raises with dumbbells

Need to accept vertical position, standing, put your feet together. Relax your arms and stretch them along the body, turn your palms towards your legs. You should have small dumbbells in your hands. At home, you can replace them with plastic bottles filled with water or sand. As you exhale, spread your arms to the sides, lifting them slightly above the shoulder line. A slight bend in the elbows is allowed. At the extreme point, hold for a few seconds, then smoothly return to initial position. Do three approaches 10-12 times.

Exercise 2. Bent-over dumbbell raises

Starting position – standing. Place your feet together, bend them slightly at the knees. Keep your back straight, tilt your body slightly forward. Lower your hands holding the dumbbells to knee level. In this case, the palms should face each other. As you exhale, you need to raise your arms straight up parallel to the floor. As you inhale, lower them down. Repeat exercises for arm muscles for women in three approaches 10-12 times.

Exercise 3. Alternating dumbbell press

You need to stand straight, place your feet shoulder-width apart. Raise your hands with dumbbells to shoulder level. As you exhale, lift one dumbbell above your head, while inhaling, lower it down, and press the second one up. Perform presses, alternating hands. Do 10-12 repetitions and three sets in total.

Exercise 4. Push-ups

Push ups - classic exercises to strengthen arm muscles for women, aimed at strengthening the arms, shoulders, and chest. You need to take a lying position, placing your hands shoulder-width apart at chest level. Point your palms forward and spread your feet approximately pelvis-width apart. Inhaling, you need to lower yourself onto your arms, bent at a right angle, and as you exhale, return to the starting position. It's enough to do push-ups 10-12 times in three approaches.

Women's arm muscles are naturally very weak, and classic push-ups can be difficult for them if they lack training. Therefore, at first you can perform simpler versions of the exercise, for example, push-ups from your knees. Everything is exactly the same, only you need to rest on the floor not with your toes, but with your knees.

Exercise 5. Reverse push-ups

To perform reverse push-ups, you will need a chair or bench. Sit down with your legs half-bent, clasp the edges of the seat with your hands. Keep your back straight. The angle between the shoulder and forearm should be 90 degrees. As you inhale, lower yourself as low as you can, then as you exhale, rise up.

There is a simpler version of the exercise. To do this, you need to place your hands close to each other and perform push-ups with your legs straight forward.

Exercise 6. Bench press

For this exercise you need to lie down on horizontal bench so that the head does not hang down. Place your feet on the floor. Bend your arms with dumbbells at an angle of 90 degrees. If the exercise is done at home, you can lie on the floor and bend your knees. As you exhale, press the dumbbells up. Hold them above your head for a few seconds with your palms facing each other. Then, while inhaling, return to the starting position.

Exercise 7. Lifting dumbbells for biceps

Dumbbells need to be taken reverse grip, bend your arms at the knees and press them to your body. Perform smooth bending and extension of your arms. Each time the dumbbells should be pulled towards the chest. Do three approaches 10-12 times.

Exercise 8. Putting a dumbbell behind your head

You need to stand up straight, place your feet shoulder-width apart. Take a dumbbell in one hand and gently move it behind your head, and lower it just as smoothly. Need to repeat the exercise 10-12 times, then do the same for the other hand. Do three approaches.

Exercise 9. French triceps press

Stand up, straighten your body, place your feet shoulder-width apart. With both hands, take one dumbbell and hold it behind your head, keeping your elbows bent. As you exhale, straighten your arm, lifting the weight toward the ceiling. As you inhale, lower your hand with the dumbbell behind your head again. Everything you need to do three approaches repeating the exercise for each hand 10-12 times.

Exercise 10. Pulling your arms back

Place your feet together, tilt your body slightly forward, while keeping your back straight. Take dumbbells in your hands and bend them at right angles, fix them at chest level. As you exhale, move your arms straight behind your body so that your palms are facing each other. Inhaling, return to the starting position. Repeat the arm muscle tightening exercise for women 10-12 times, doing three approaches in total.

Such a simple set of arm exercises for women will help keep your arms in good shape, provided that you do it regularly, it will help to significantly improve appearance your hands. But it is also worth taking care of other factors that are also responsible for their beauty.

If your hands are full, you need to reconsider nutrition. Try to exclude sweet, fatty, fried, and floury foods from it. Drink enough water, eat small amounts of healthy food often - in general, the same rules apply here as for proper nutrition generally.

Various procedures can also be useful to improve the condition of the skin of your hands. Salons can offer us mesotherapy, lifting, massages and so on. Can be used at home cold and hot shower, self-massage, apply various masks and creams. The procedure may help wraps. The wrap improves blood circulation, helps remove excess fluid and tightens the skin. It is recommended to complete a course of 10-15 procedures with an interval of one day. For the skin of your hands, you can use the same mixtures as for other parts of the body. For example, one of the most simple recipes involves a mixture of rich cream, corn oil and a few drops of citrus essential oil. You need to keep this mixture on problem areas for about 20 minutes. Massage can also be effective problem areas with a combination of essential oils.

You can easily improve the condition of your hands at home if you approach this issue responsibly. It is enough to regularly perform the proposed set of exercises and supplement it with other measures, and then you will soon see clear changes for the better.

Video exercises for slender arms for women

With age or after sudden weight loss, the skin on your hands may lose its former elastic appearance and sag. Sports and properly selected exercises will help you return to your previous state. beautiful hands. The muscles will become toned and, increasing, will tighten the skin, as a result of which their appearance will be more attractive.

To achieve a beautiful arm line and elasticity of muscle tissue, you need to choose a set of exercises aimed at the forearms. Many girls have problems with this particular area, as fat deposits appear there and the skin sags due to weakening muscles. Thanks to strength training, the result will appear in two months in the form of a beautiful relief.

You need to start with the correct preparation of a training plan, which depends on the initial physical data and personal level of training.

When creating a training program, you should consider:

• Features of metabolism in women. Eating more fat and less carbohydrates will increase your endurance and enable you to lose weight faster.
• The volume of training is recommended with multiple repetitions.
• Preference should be given to low-intensity cardio exercises.
• You should not take long breaks between approaches, 1 minute is enough, since breathing and pulse in girls recover faster than in boys.
• When working with dumbbells, do repetitions at a slow pace.
• The number of workouts should be at least 4 per week.

The lesson should begin with a warm-up. If you experience muscle pain after exercise, you should take a warm shower, which will increase blood circulation in your arms and shoulders. A bath with the addition of sea ​​salt and a few drops of essential oils. It could be lavender, rosemary or tea tree.

For training at home

There are many ways to effectively pump up your arms, make them more beautiful and stronger. Power loads can also be done at home. For such exercises, you will need dumbbells from the equipment. Strength fitness training will help correct figure flaws and work out problem areas.

To lose weight in your arms and strengthen their muscles, the following exercises will be effective:

• Dumbbell row to the chin . Hold the dumbbells with your palms facing you, arms extended down, so that the weights are in the area of ​​the front of the thigh. Bend your elbows and lift the dumbbells to your chin. You need to start with 10 repetitions, gradually increasing to 20 times. The exercise involves the triceps, this is the area where fat is most stored and skin sagging occurs. This type of training allows you to tighten your muscles. upper limbs and backs.
• Dumbbell Curl . Stand straight, shoulders apart and chin raised. Hands with weights should be extended forward. Simultaneously or alternately bend the upper limbs at the elbows. Start with 10 repetitions. The emphasis should be on the elbow joints.
• Curling your arms behind your head . The exercise is intended to form muscle relief the inside of the hands. Take one dumbbell with both hands and lift it up as much as possible. The line must be straight. Bend your arms, placing the dumbbell behind your head. The load should fall only on the elbows, and the shoulders remain motionless.
• Plank . Lay out a rug and lie down on it. Raise your body, resting your toes and palms on the floor. Stretch your body as much as possible, giving it a straight line. Hold this position for at least a minute. Start with 3 times. The exercise puts stress on all muscles, but especially strengthens muscle tissue upper limbs. The plank allows you to form correct posture, while burning calories well.

For training in the gym

The main disadvantage of studying at home is the lack sports equipment. Such training will allow a girl to quickly reach her height limit. muscle mass. For getting best result need to visit Gym.

An experienced trainer will offer a whole range of arm exercises for women:

• Pull-up on the horizontal bar . It should be performed with a narrow regular grip and be sure to touch the bar with your chin. When doing this basic exercise the whole is strengthened shoulder girdle. You can start with a minimum number of times.
• Wide grip barbell curl in a standing position . You need to start with training with the bar. Take it in straight arms, palms turned forward. Slowly raise the bar to your chest, without making sudden jerks. Pause and smoothly return to the starting position. Perform 3 sets of 10 times. When the training actions are performed without effort, you need to switch to the barbell.
• Bench press . Requires a close grip to perform. The barbell should be held with straight arms above your head and lowered slowly. You can't spread your arms. When the bar touches your chest, pause for a couple of seconds and press the bar back up.
• Arm extension with dumbbells in a lying position . You should lie down on an exercise bench with your feet on the floor. Raise your arms with weights up perpendicular to your torso. Palms should face up. Your arms should be bent smoothly at the elbows, lowering the dumbbells to your earlobes.

It is necessary to follow a diet during training. You should not eat food two hours before class and an hour after it. Products for the diet should be carefully selected. Preference is given to protein and slow carbohydrates. Such food is a source of energy.

The menu should be varied and balanced. It should contain complete proteins, fats and carbohydrates. Fasting is strictly not recommended. If you refuse to eat or low calorie diet strength training will not be effective because it requires energy.

The following should be given priority protein products– chicken meat without fat and skin, fish, cottage cheese, kefir. Eating porridge will be beneficial.

A prerequisite is proper drinking regimen. Water is needed at every stage of training. In between exercises, you need to drink little by little so as not to cause a feeling of heaviness in your stomach. You should drink at least 2 liters of liquid per day.

Systematic implementation of a set of exercises for beautiful hands and exercises with dumbbells will give good result. Such a workout will not only help you lose weight, but also create a beautiful figure. The peculiarities of the female hormonal background will not allow pumping this part of the body. The result of a complex of training in the gym and at home will be beautiful hands and an excellent figure.

Useful video about exercises for beautiful hands

Every girl dreams of graceful thin hands without flabbiness and sagging. And in order to achieve this, it is not at all necessary to go to the gym; you can work on slender arms at home. All you need to train your arms at home are dumbbells. And some exercises don't even require dumbbells.

We are offering to you top most effective exercises for arms at home for women with dumbbells and without additional equipment, which will help you lose weight in the upper body and tighten muscles. Before proceeding with the exercises, be sure to familiarize yourself with the rules for performing arm exercises, which are outlined below.

Rules for doing hand exercises

1. If you want to work on losing weight and burning fat on your arms without increasing muscle volume, then perform each exercise for 15-25 repetitions with light dumbbell weights. If you want increase arm muscles and give them volume, then perform exercises of 8-10 repetitions in 3-4 approaches with the maximum possible weight (the last repetition in the approach should be at maximum effort).

2. If you are a beginner, use dumbbell weights for arm exercises at home. 2-3 kg. If you are an experienced practitioner, then use dumbbell weights. 4-6 kg. You can use dumbbells instead plastic bottles filled with water or sand.

3. As an alternative to dumbbells, you can use a tubular expander or elastic band. These are very compact options for home fitness equipment, so you can take them with you on your travels.

4. Exercises for the arms involve working on the following muscle groups: biceps(flexor), triceps(extensor), brachial delta. Also, during many exercises, the chest muscles, back muscles and abdominal muscles are indirectly involved.

5. Exercises for arms with light dumbbells They won’t “pump up” your muscles or increase the size of your arms, so you don’t have to worry about that. High-repetition exercises with light weights are designed specifically for weight loss and fitness .

6. Perform the exercises slowly, trying to concentrate on the target muscles. Hand exercises should be performed not for speed, but for quality.

7. To tighten your arms at home, in addition to training, you need to monitor your diet. Try not to abuse fast food, sweet and flour products, fried and refined foods, and even better, start counting calories.

8. If you want to make arm exercises more challenging, use pulsating option execution. This will give a very high-quality load to the muscles even with a small weight of dumbbells. You can, for example, perform 15 classic repetitions and 15 pulsating repetitions.

Plan for doing hand exercises at home:

• The workout should last 40-45 minutes
• Perform each arm exercise for 15-20 repetitions, in 2 sets (if the exercise is static, then hold for 30-40 seconds).
• Be sure to warm up before your workout: Pre-Workout Warm-Up Plan.
• Don't stretch your muscles after your workout: Post-Workout Stretching Plan.
• Repeat the set of exercises 1-2 times a week.

This arm exercise plan will help you lose weight and tone up. top part body, giving a slight tone to the muscles. For muscle growth and relief, you need to work with heavy weights.

20 best arm exercises at home

Below are the most popular and effective arm exercises at home or in the gym. The exercises are suitable for both women and men. You will be able to work through all the basic muscle groups arms: biceps, triceps, deltoids.

2. Front Raises for Shoulders

3. Raising arms to the sides for shoulders

5. Bicep and Shoulder Curls

6. Bent-over raises for arms and back

7. Lateral raises for shoulders and chest

8. Dumbbell Twists for Triceps and Shoulders

9. Biceps Curl

10. Lateral biceps curl

13. Triceps extension

14. Reverse triceps push-ups

15. Static bar

16. Static elbow bar

19. Dumbbell plank pull-ups

Thanks to the YouTube channel for the gifs Live Fit Girl.

5 video sets of arm exercises for women

If you like to train ready-made complexes hand exercises, then watch our selection of video programs for hands. They can be performed at home, the only equipment you need is dumbbells.

1. Ekaterina Kononova: Exercises for losing weight in your arms (10 minutes)

2. Exercises for arms without dumbbells (20 minutes)

3. XHIT Daily: How To Lose Arm Fat (12 minutes)

4. Blogilates: Arm Fat Blaster (15 minutes)

Ladies often encounter a very unpleasant phenomenon - the skin of their hands sags and the muscles lose their elasticity. Not only does this fact look unaesthetic, it also causes a lot of inconvenience; a complex appears that hands need to be hidden in long sleeves even in hot weather. The same problem appears with delicious “buns” whose hands are far from ideal. In this case, exercises for beautiful hands for women will also help. Today you will get acquainted with the most in effective ways tone your arm muscles.

Basic rules for performing exercises

Most effective exercises In the fight for beautiful arms and shoulders, there are all kinds of workouts with dumbbells, exercises with a block, push-ups of all types, as well as many other variations of loads.

• Exercises with dumbbells and a block should be performed as effectively as your well-being allows. On average, the number of repetitions ranges from 10 to 15.
• The duration of the training is about 45 minutes, because this is the optimal time to get a good result.
• The exercise regimen should be dosed. It has been established that a 3-day set of classes will be optimal.
• Alternate power training with cardio exercises (running and walking).

Are there any contraindications to strength exercises for the arms?

Even taking into account the fact that light weight dumbbells are used during training, and the weight of the block can be adjusted for comfort, and other exercises are extremely simple, they are still contraindicated for those people who have:

• diseases of the cardiovascular system;
• asthma;
• high or low blood pressure;
• menstrual period;
• pregnancy.

A set of exercises for beautiful hands is not contraindicated for people with problematic thyroid glands and scoliosis, but if in doubt, it is better to consult a doctor.

Warm-up before performing the main load

When performing the training, remember that you will use not only the muscles of the arms, but also the abs and buttocks, so warming up is an integral part of the lesson.

• We stand straight, put our hands on our belts. We make turns first to the right, then to the left, spreading our arms to the sides, alternately returning to the starting position. Repeat 10 times.
• 20-25 push-ups from a wall or from a table (optional).
• Spread your arms in different directions and use them to rotational movements without bending them at the elbows.

A set of exercises for the beauty of women's hands

We list for your attention the main types of load that will help bring the handles to the ideal. Only an integrated approach for the main muscle groups will help you build beautiful arms.

Biceps exercises

• One of the most effective loads on the biceps area is pull-ups with a reverse grip. Grab the bar with your hands facing you. Pull-ups are difficult, but try to do at least 1-2 times. Gradually increase the load.

• Lifting the barbell while standing. If you are looking for exercises on how to make beautiful hands, then this is one of the most effective. The full range of load (from the very bottom to the very top) ensures widespread muscle development (2 reps/15 reps).

• Seated dumbbell curls. Sit on a bench, legs slightly apart. Place one hand on your thigh, and with the other, take a dumbbell and sit so that your elbow touches your thigh. Lower your hand with the projectile down. Perform the lifts so that the dumbbell is at shoulder level. At the top point, slightly twist the brush inward. (1/20 for each hand).
• Weighted arm curls on a Scott bench. Ensures biceps work (2/20).

Triceps exercises

• Take 2 kg dumbbells. Standing straight, hold them straight in front of your chest with your arms straight. We move the projectiles as far behind the head as possible, then up, then return to the starting position (10 repetitions).

• Standing straight, press your hands with dumbbells towards you. Lunge right foot, throwing forward with this movement left hand. Then switch arms and legs. Repeat the movement 10 times on each leg. This training pumps up the legs and buttocks well and indirectly stretches the muscles of the arms.

• The most effective exercises for girls to make beautiful hands and shoulder push-ups. For beginners, we suggest doing push-ups not from the floor, but from a sofa or even from a high windowsill. The main condition is that the whole body rises and falls at the same time, and not its individual parts. You can help yourself with the count. Initially, 5-6 times will be sufficient; over time, you can increase the number to 10-15.

• Sit on a chair and rest your palms on the sides of the seat. Tightening your triceps and keeping your shoulders down, lift your torso on your arms and return to the starting position. Minimum speed - maximum effect (20 repetitions).

• Back push-ups from a bench. This training element is perfect for beginners or intermediate level athletes.

• Standing, arm extension with vertical block. Forces the triceps to work in two vectors at once. Ideal for women, as after exercise a beautiful relief appears, which differs from that of men.

• Push-ups on parallel bars. More complex training for more prepared athletes. If you place your elbows to the sides when lowering, you work the triceps, and if you press them to the body, you work the pectoral muscles.

Exercises for deltoid muscles

• Stand straight, with your arms outstretched, draw imaginary circles in the air in both directions for a minute.

• Stand straight, feet slightly wider than shoulder-width apart. Lean forward slightly. Cross your arms and extend it in front of you. Alternately twist your clasped hands in different directions (about 20-25 times). You can do this without bending over by raising your crossed arms up above your head. After this, vigorously shake off your limbs several times.
• Bend your knees slightly and lean your body forward. Clench your limbs into fists. Forcefully place your hands behind your head, and then sharply throw them forward. For each - 10 times.
• We lift 1.5 kg dumbbells above ourselves, and then lower them to the sides, and then slowly lower them down (10 times).
• Lying on the mat, raise your hands with the equipment above you, then spread them to the sides, but do not place them at the lowest point on the mat. Repeat about 10-15 times.
• In the same position, lower and raise your arms above you (15-20 times).
• Stand, tensing your abdominal muscles, with your arms parallel to your body. Spread your limbs to the sides, fix yourself at shoulder level and return them down. Focus on your condition; depending on fatigue, you can do 10-20 repetitions. This exercise is similar to the very first one on this list, but you don't have to raise your arms above you. Pumping up medium bun deltas.

• In the same position, lift straight arms with dumbbells to chest level about 20 times. The anterior delta band becomes tense.
• For flabby arms perfect next workout. Get on all fours, place your hands parallel to your shoulders. Bending your arms, try to rib cage touched the floor, and the back remained straight (8 reps).

• A very easy, but surprisingly effective movement for graceful shoulders is the sultan pose on the floor, with your hands folded in prayer in front of your chest. Press down with your palm, making sure your elbows don't drop toward the floor. The palms remain at the maximum point of compression for 20-30 seconds. This exercise is also suitable for beauty. female breast. To diversify the load, squeeze your hands at the level of the abdomen, and adjust the side and pressure force.
• Bench press using narrow grip. Allows you to work on the triceps, pectoral and deltoid muscles, toning and tightening the forearms.

We have created a large list of workouts so that you can choose the ones that are most comfortable for you. Take 2-3 exercises from each muscle group and perform them well in 3-4 approaches.

The main condition for achieving results is not to feel sorry for yourself and not to philander. Complete exercises for losing weight on your arms and shoulders with simple post-training warm-up movements.

By practicing any of the methods, within a month you will notice a significant improvement in the condition of your arms, your muscles will tighten, and you will be able to walk around in open outfits without hesitation, collecting admiring glances from men.

Video: Training for perfect female hands