The arms and shoulder girdle can only be trained through exercises with your own body weight. Therefore, if you do not have the desire or opportunity to visit gyms, then exercises on the uneven bars, a horizontal bar, push-ups and a number of static exercises will help you to pump up beautiful arm muscles.
Push ups
The most famous hand exercises, along with pull-ups, are support push-ups. There are a lot of types of push-ups, while this type of load will help train absolutely all muscles of the arms and chest.
Push-ups are included in the main set of exercises for fighters of almost all types of martial arts. Boxing, wrestling, hand-to-hand fighting necessarily include push-ups, which train the fighter's explosive strength.
You can do push-ups in various ways, each of which will train different muscles of the arms and chest.
If you cannot do push-ups from the floor, then you can train your hands with softer types of push-ups. To do this, you can rest your hands on a bench or wall bars. In addition, instead of resting on the socks, you can do it on the knees.
Pull-ups
Along with push-ups, pull-ups superbly train the arms, shoulder girdle and the broadest muscle of the back, popularly called "wings".
Depending on the method of gripping the pull-up, one or another muscle is purposefully trained.
However, not everyone can do pull-ups. Therefore, in order to learn how to pull up, you just need to hang on the horizontal bar and try to pull up. Sooner or later you will be able to pull up once, after which the number of pull-ups will depend only on the regularity of your workouts. In addition, you can try to pull up from a jump, reaching up to the bar already due to the strength of the arms.
In any case, it makes sense to purchase a horizontal bar for your home, since it is not always possible to enter the stadium. It can be done here... When the horizontal bar is always at hand, then you will train on it more often than if you went to the sports ground specifically for this.
Dips on the uneven bars
Bars are found on almost every sports ground, so there will be no problems finding a shell. However, exercises on the uneven bars should be done very carefully, since the moment you jump and jump off, you can easily get injured. If you cannot do push-ups on the uneven bars, then first train your regular push-ups well, preferably with a narrow grip. Then move on to the uneven bars. Exercises on the uneven bars are great for training the triceps and chest.
