Top 20 exercises at home for women: pictures + lesson plan

Every girl dreams of graceful, slender hands without sagging and sagging. And in order to achieve this it is not necessary to go to the gym, over slender hands to work and home.

We offer you top of the most effective exercises for arms at home for women with dumbbells and without additional equipment, which will help you to lose weight in upper body and to tighten the muscles.

Rules of performance of exercises for hands

All you need to workout at home is dumbbells. And to perform certain exercises don’t even need dumbbells.

Before proceeding to the exercises, be sure to read the rules of performance of exercises for the arms, which are set out below.

1. If you want to work on weight loss and fat burning in the hand without increasing the volume of muscles, do each exercise 15-25 reps with light weight dumbbells. If you want to increase the muscles of the arms and give them volume, then perform exercises 8-10 reps, 3-4 approach with the maximum possible weight (the latest iteration in the approach should be at maximum effort).

2. If you are a beginner, exercise for arms at home use the dumbbell weight 2-3 kg. If you are an experienced student then use the dumbbell weight of 4-6 kg with gradual weight. Instead of dumbbells, you can use plastic bottles filled with water or sand. Ideally, buy collapsible dumbbells with adjustable weight.

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3. Alternatively, dumbbells can be used tubular expander or elastic band. This is a very compact options of home fitness equipment, so you can take them along for the ride.

4. Exercises for the arms involve work on the following muscle groups: the biceps (flexor), triceps (extensor muscle), Delta (shoulders). Also during many of the exercises included the chest muscles, the muscle of the back and abdominal muscles.

5. Exercises for the arms with light weights in the home does not “pump up” the muscles and not increase the hands in the volume, you don’t have to worry. Mnogoobraznye exercises with light weight is designed for slimming and tightening.

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

7. To pull hands in addition to the training you need to follow the diet. Try not to abuse fast food, sweet and flour products, fried and refined foods.

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8. You can train hands on the finished video-training. Now on YouTube you can find many more effective workouts for the whole body.

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9. If you want to complicate the exercises for the arms, use a pulsing embodiment. This will give a very good load to the muscles even with light weight dumbbells. You can, for example, perform 15 classic and 15 repetitions of pulsating repetitions.

Plan exercise for arms at home:

• Each hand exercise perform 15-20 repetitions, 2 approach (if the exercise is static, hold for 30-40 seconds).
• Before training don’t forget to perform warm-up: the Plan of warm-up before training.
• After a workout do not perform the stretching of the muscles of stretching after a workout.
• Repeat exercises 1 time a week for 30-40 minutes or 2 times a week for 15-20 minutes.

Such a plan of exercises for the hands help you lose weight and tighten your upper body, giving a small muscle tone. For the growth of muscles and relief is necessary to work with large weights. But at home, it is possible if you buy more dumbbell weight.

20 exercises for arms at home

Below are the most popular and effective exercises for your hands at home or in the gym. Exercises are suitable for both women and men. You will be able to work all major muscle groups of the arms: biceps, triceps, Delta.

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1. Dumbbell bench press for shoulders

2. Lifts hands in front of him for the shoulders

3. Breeding hands to the sides for the shoulders

4. Lifting dumbbells to chest to shoulders

5. The bending of the arms for biceps and shoulders

6. Raising the hands in the slope for arms and back

7. Breeding hands to the sides for the shoulders and chest

8. Turns dumbbell for the triceps and shoulders

9. The bending of the arms at the biceps

10. The bending of the arms at the biceps to the side

11. Bending of hands on a biceps (hammer grip)

12. Bench press for triceps

13. Straightening hands on the triceps

14. Reverse pushups for triceps

15. Static strap

16. Static plank on elbows

17. – Touch shoulder strap

18. Walking in the bar

19. Pulling the dumbbells in the bar

20. Pushups

Thanks for the gifs youtube channel Live Fit Girl.

How to learn to do push-UPS

5 video training for hands for women

If you like to train on a ready-made set of exercises for hands, look at our selection of video programs for hands. They can be performed in the home, from the inventory only need dumbbells.

1. E. Kononov: Exercise for weight loss hands (10 minutes)

2. Exercises for arms without dumbbells (20 minutes)

3. XHIT Daily: Exercise dumbbell (12 minutes)

4. Blogilates: Workout no equipment (15 minutes)

5. POPSUGAR: Flat Belly and Toned Arms Workout (20 minutes)

Top 20 cardio workouts for weight loss Popsugar

6. Tone It Up: Training the hands for girls (15 minutes)

7. HASfit: Exercise dumbbell (25 minutes)

Must see also:

• Top 12 strength training with dumbbells for arms, shoulders, back and chest from Fitness Blender
• How to pump breast girl at home: rules, details, exercises
• Top 30 exercises from lower back pain: stretching and muscle strengthening

Arms and chest With dumbbells, weight training