Exercises for swinging the muscles of the hands. How to pump up huge arms. Three best ways. Brachialis. How to pump up, and what is it all about

The desire to pump up the muscles of the arms as quickly as possible is the goal of most beginners in the gym. Many of them buy dumbbells for home workouts in an attempt to give their biceps an extra boost. However, everything is not so simple - it is impossible to pump up only your hands without paying attention to the integrated development of the entire muscular system body.

The total musculature of both hands is no more than 10-15% of the mass of all muscles in the body - and the muscles of the hands themselves are not divided into biceps and triceps at all, but into 20-25 different muscle groups. That is why a full-fledged arm training should include not just and, but, above all, basic exercises for muscle growth.

In other words, it is impossible to pump up only the arms with weak muscles of the whole body. Muscles always work in a complex, and therefore the program strength training should include, first of all, basic exercises for the development of large muscle groups (chest, back, legs) - plus a few targeted exercises for pumping biceps and triceps.

Hand training for beginners

For beginners and intermediate athletes, one arm workout with isolation exercises per week is enough. On the rest of the training days, these muscles are involved in the work indirectly - the triceps are involved in push-ups, bench press and other chest exercises, and the biceps are involved in such exercises as the pull of the barbell to the belt.

"Hand Day" is recommended to be combined with leg training, since these muscle groups practically do not affect each other's work. In total, it is better for beginners to perform no more than 2 different isolating exercises for the arms (that is, one for biceps and one for triceps), for an intermediate level athlete - no more than 4. Once again, we note that the technique of performing exercises in this case is most important.

It must be remembered that the best exercise for biceps or triceps is the exercise in which you can best feel the work of these muscles. In order for the muscles of the arms to grow successfully, it is not enough to perform a block pull on the triceps, arching with the whole body, or to lift the barbell to the biceps, throwing the weight up due to the force of inertia and rocking the body.

At the same time, it is important to note that it is difficult for most beginners to correctly perform even this basic exercise on the hands, like alternate standing dumbbell lifts - numerous secondary muscles are usually involved in the work, and not the biceps at all. The effect of improper training manifests itself exclusively in the form of pain in the neck and lower back, and not in the pumping of the arms. And the heavier the dumbbells, the greater the harm.

3 best exercises for arm muscles:

How often should you train your arms?

Even professional athletes are not recommended to train biceps and triceps more than twice a week, giving them at least 3 days to rest. At the same time, the total duration of such a workout for the arm muscles should not exceed 10-15 minutes - otherwise, overtraining will occur, which negatively affects the recovery and growth of muscles.

We also note that given the relatively small size of the biceps and triceps, these muscles do not require countless repetitions or serious working weights. Much more important is the study correct technique exercises to develop a mental connection between the muscles and the brain, which allows not only to mechanically lift the weight, but to feel the work of a particular muscle.

First of all, we note that the worst home workout strategies for arm muscles would be to perform endless raises with dumbbells or other isolation exercises for the biceps. Even if you only want to pump up your arms, your workout should include both pull-ups, push-ups, and other functional movements. Only in this case you will succeed.

The main secret effective workout biceps and triceps at home - using variations of basic multi-joint exercises to develop the muscles of the whole body, and not focusing on any muscle group separately. As we have already mentioned, it is purely physically impossible to pump up big arms without having the proper level of development of the muscles of the back, chest and shoulders.

How to properly train triceps?

The main muscle group in the muscles of the arms is not the biceps at all, but the triceps. Its physical size is at least 30-40% larger than the size of the biceps. At the same time, a strong and developed triceps is important both for the overall size of the hands and for increasing performance in basic exercises. The advantage of training this muscle is that it is easier to feel its work by its characteristic burning sensation.

Anatomically, the work of the triceps is related to the work pectoral muscles, repulsive movements and push-ups. Beginners are advised to first try the key ones, then choose the one they like the most and include it in their training program. It is recommended to perform the exercise twice a week with an average weight, 12-15 repetitions and 3-4 sets.

How to properly train biceps?

The easiest way to learn how to feel the biceps is when doing concentrated lifts on the bench (see the main photo of the material). The main emphasis of the exercise is based on the fact that the joints of the hands and the elbow should not move, and the weight lifting should be performed solely due to the strength of the biceps muscles. In total, it is necessary to perform 12-15 slow and technically correct repetitions in 3-4 sets.

After you learn how to feel the work of the biceps in the exercises with the fixation of the elbows, you can move on to the more difficult exercises from. However, it is important not to chase constant increase weight and always pay attention to both correct technique and sufficient time for recovery and muscle growth.

***

In order to quickly pump up your arms, it is necessary, first of all, to perform basic exercises for the complex development of the muscles of the body. Isolated exercises for the muscles of the arms can be performed no more than twice a week, and only with an emphasis on correct technique and with a moderate working weight. The number of repetitions should not exceed 12-15 - this exclusively activates the processes of hypertrophy and muscle growth.

Beautiful powerful hands with a pronounced relief are the dream of many men. However, the representatives of the weaker sex are also not alien to the idea of ​​​​strong arm muscles - albeit not in order to show off the “balls” of the biceps, but for the overall smartness of the silhouette.

In any case, you can not do without special exercises. Many are sure that the effect of them will only be if you work out in the gym, but practice shows that it is quite possible to work out the hand muscles at home.

To do this, it’s good to have at least minimal equipment: for example, dumbbells (by the way, they are quite successfully replaced by sand bottles).

In addition, you will have to overcome laziness and engage in enviable regularity. Finally, you need to choose the right exercises to pump up your arms at home. How to do this will be discussed further.

What muscles should be loaded

Before you figure out how to pump up your arms at home, you need to decide which muscles will have to be loaded with work. Some are sure that for a beautiful relief on the arms, it is enough to perform exercises for the biceps, but "not with a single biceps." So, what muscles form the beautiful shape of the hands?

In order for the hands to acquire a beautiful shape, the main emphasis should be on the delta, two- and three-headed muscles of the hands. However, you should not forget about the forearms and hands either.

Keep in mind that by working on any one muscle and "ignoring" the rest, you will not get beautiful hands, but disproportionately pumped up limbs that will not look aesthetically pleasing.

How to pump up your hands at home - rules and recommendations

The easiest option for beginners is bodyweight exercises. As muscle fibers gain endurance, it is worth adding classes with dumbbells, and if the space at home and finances allow, it would be nice to get a barbell.

For training to be as effective as possible, it is not enough to know how to build arm muscles at home. You also need to follow some simple rules.

How to quickly pump up your hands at home

Time to move from theory to practice. The choice of hand exercises that you can do at home is wide enough, so you can easily make the best complex for yourself.

Exercises with an expander

An expander will help to provide a load to the hands and forearms: squeeze or stretch it (depending on the projectile model) for two to three minutes with maximum effort.

Push ups

This is one of the most effective exercises to work out the triceps. You can do it in various variations: with raised legs, cotton, with a narrow or wide grip.

The classic version of the exercise is performed as follows: in the supine position, slightly bend your elbows. The palms should be under the chest; straighten the body, and fix the legs at the width of the pelvis.

Bend your elbows until they form a right angle. Bending your arms, inhale the air, and when straightening, exhale. When push-ups narrow grip place your palms so that they are in contact with each other.

When doing push-ups with a wide grip, the arms should be as wide apart as possible. In this case, you should not straighten your elbows to the end. Push-ups are also effective, in which the feet are fixed above the palms, for example, on a bench.

Reverse push-ups

Excellent help to load triceps and reverse push-ups. To perform them, rest your hands on a chair, and put your feet on the second chair. Slowly bend your elbows as if lowering yourself between them. After that, straighten your arms. Remember that all movements should be slow and without jerks.

Pull-ups on the horizontal bar

When answering the question of how to pump up a man’s hands at home, do not forget about the horizontal bar. This projectile will help to work out the biceps. Pull up with a narrow, wide and medium reverse grip - palms should be turned to the face. Raise your chin above the bar, your back should bend a little. Try to make movements smoothly, without jerks.

How to pump up your arms with dumbbells at home

To pump your biceps, do exercises with dumbbells. Start with a minimum weight, gradually increase it.

Hand raises

Sit on a bench or stool, keep your posture. Lower your hands with dumbbells. Exhaling air, raise one hand to chest level. At the top point, pause for 2-4 seconds, then lower your hand, inhaling the air.

Exercise "Hammer"

Very effective for biceps and "hammer": dumbbells should be in lowered hands. While inhaling, raise both hands to the shoulders, fix at the lowest point, while exhaling, slowly lower. You can do it both standing and sitting.

How to pump up your hands at home for a girl

Representatives of the beautiful half of humanity should also work out all muscle groups - only in this case you can "get" beautiful hands.

Exercise #1

Do push-ups (they form the triceps): it’s better to start with your hands resting on a bench or similar elevation (a hard sofa is also suitable). As your stamina increases, try push-ups off the floor.

Exercise #2

Another exercise for female triceps: sitting on a chair, pick up dumbbells. Raise them above your head, connect. Lower your head slowly. Do at least 15 repetitions. It is necessary to perform two or three approaches.

Exercise #3

To work out the biceps, you will also need dumbbells: stand up, pick up shells and alternately lift them to chest level. The number of approaches is five, each with 20-30 repetitions.

How to pump up your arms at home - video

If you want to master the complex, which will allow you to pump the main muscles of the hands, pay attention to the following video. The trainer shows exercises that are easy to perform at home. To do this, you will need dumbbells and a certain amount of time twice a week.

Now you know how to make the muscle fibers of the arms work, giving these parts of the body a beautiful athletic shape. Remember that even the most effective complex needs to be changed from time to time, to increase the weight of the shells, to supplement with new exercises. Don't forget about proper rest.

What hand exercises do you do? How effective are they, what results did they help to achieve? Share your opinion in the comments!

Despite grueling workouts, did your arm size remain the same? We know how to fix it! 12 rules, 12 steps, 12 weeks.

Is it possible to pump up your hands at home to the limit? Certainly. In this article, you will find important tips for increasing arm size, as well as learn the structure of an effective workout that is easy to do at home. After all, guys can be creative if they wish, our training will be of high quality and without expensive equipment. To prove it, here are 12 friendly tips to pump up your arms.

Your hands, like no other part of the body, showcase all the work you do in training. Seeing your developed biceps and triceps, others will surely be sure that the rest of your muscles are also inflated. Following the recommendations presented in just 12 weeks, you will dramatically change your arm muscles.

1. Let your hands rest

By constantly working your hands, you do not give them a chance to grow. The muscles of the hands are small, they are easy to overwork. Give your hands the rest they need so you can work them harder later.

The good news is that strong and beautiful hands are not as difficult to create as you might think. The fact is that almost any exercise for the muscles of the upper body requires the participation of the hands. And if you intensively work out the muscles of the upper body, then the arms are trained along the way. Thus, we recommend that you do only one workout per week specifically for the arms and, if desired, combine it with a shoulder or chest workout.

Don't push yourself to failure during your workout, just feel good!

2. Follow the next arm workout

After a two-week break, do the following exercises for arm strength. You will pump your arms at home once a week for 6 weeks. After this, another break of 7-10 days is required, and then you must repeat the cycle with a heavier weight. Maybe we will be able to challenge you "weakly"?

Workout for pumping arms with dumbbells

Attention: Perform the exercise in half the amplitude from the bottom to the middle of the movement

Add one back day as well as a leg day. Chest and shoulder training can be combined with arms.

3. Train strength

Proven to be highly active when performing the Dumbbell French Bench Press followed by Seated Curls and Down Pulldowns. Try increasing the weight by 5% each week when doing bicep curls.

French bench press with dumbbells

Victor Chentsov describes in detail the technique of each exercise and the structure of the workout in the following video.

4. Pull up

Basically, biceps training programs include arm curls. For some reason, no one does pull-ups, considering them an exercise useful only for the back. In fact, close-grip pull-ups are a great exercise for the biceps, increasing muscle mass and strength. If you can do more than 10 regular pull-ups correctly, try weighted pull-ups.

Narrow grip pull-ups

The stronger you get, the more mass you gain. Provided, of course, that you are correct.

5. Stretch

Stretching after your arm workout will help you recover. There is evidence that stretching the muscle also lengthens the fascia. It can be imagined as a white sock over the muscle, which can limit its growth. The more you open it, the more opportunities you have to increase the volume of your hands.

Stretching the fascia is not possible with short yoga sessions, however, 45-60 seconds of stretching with weights will help with this. You can always peek good ideas on stretching exercises in the next video.

6. Rock your forearms

Often the availability of forearm exercises is a problem when it comes to pumping up big arms at home. If your forearms are still weak, it will be difficult for you to lift the desired weight, since there is most likely not much variety of equipment with free weights. To do this, use collapsible dumbbells. This is extremely useful because certain exercises on the rotation of the wrist with a semi-dismantled dumbbell allow you to quickly increase the grip strength. They are also convenient to combine with classic movements.

Bent wrist curls with dumbbells, palms up

Flexion of the wrists with pronation in the supine position

If you do not have such equipment, you can work with close grip push-ups with your own weight. You can also put together a quality workout for the forearms easily from the resources available at home.

7. Train your legs

Leg training puts the body in such an anabolic mode that there is an excess of growth hormone. This means that other muscle groups will also get their share. Make friends with squats and lunges. Be sure to rest for a day after training your legs to fully recover. An example of such a workout for home conditions, see below.

Effective leg workout at home

* - The service is in beta testing

Adjust the weight and difficulty level of the exercise according to your current physical data. The weight can be replaced with a can of sand or water.

8. Use sports supplements

Complementary complexes - a whole science! But to be brief, in our situation we need to be guided by the following principles. Use caffeine before your workout as it will increase your focus. During your workout, it's best to consume BCAAs to keep the intensity high. To replenish the body with the necessary substances after training, do not forget about freeze-dried protein with creatine.

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Base

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5-6 capsules can be filled with protein.

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Use supplements wisely, and the effect will not be long in coming. More about sports supplements read the relevant section on our website.

9. Eat well and in full

You are not a girl in puberty, so your meals should be heavy. There is no point in increasing arm size if your overall weight is not changing. As a rule, for every extra centimeter on your arms, you need to gain 2 kg of muscle mass. Eat 1.5 grams of protein per pound of body weight, 3-4 grams of carbohydrates and 0.5 grams of fat. Follow this diet for 5 days, and then change it for 2 days, reducing the amount of carbohydrates to 1 g per pound of body weight and doubling the fat intake.

This ensures that you don't develop insulin resistance and it keeps your body stressed. People with poor carb tolerance (you know, if this applies to you) can follow a diet that is 5 days low and 2 days high. At the same time, high protein intake is maintained. In terms of fluids, you should consume a liter of water for every 20 kg of body weight per day, so an 80 kg athlete will need about 5 liters of water per day. If training takes place in hot and humid places, drink plenty of fluids during training. Learn more about the principles of mass nutrition, study the site and do your own experiments.

10. Visualize

You need a goal, don't just say, "I want to build big arms at home." Have a clear idea of ​​​​how you want to pump up your arms in 3 months from now and in a year.

Even if you're only halfway there, it's still a huge success. Do not measure your hands every day, otherwise you and everyone around you will only go crazy. Focus on the weight you use and your nutrition.

11. Calm down

Your success will largely depend on your recovery. The first thing to ensure is adequate sleep. Eight hours a night is a must, and an afternoon nap is even better. If you can't go to Gym don't think about it. Thinking about your hands 24 hours a day, 7 days a week will only burn you from the inside and hinder your progress.

Help yourself with recovery: it can be a massage, a steam bath, a sauna, a walk with a girl on fresh air and a fun hangout with a group of like-minded friends.

12. Use isometric exercises

Isometric complexes are a special system of exercises that allows you to strengthen the muscular frame, increase strength and increase sports results without exhausting many hours of training in the gym. Its effectiveness and availability to everyone has been proven by time, as well as by wide use in yoga, bodybuilding, fitness, rehabilitation programs, martial arts and strength training.

A classic isometric exercise for the arms is to stretch them in front of you in various positions, as in the photo below.

The purpose of these exercises is to spend a maximum of effort on holding or counteracting any object for a short period of time - 6-12 seconds. Unlike dynamic loads repeated a certain number of times, when reproducing static complexes, it is not the quantity that matters, but the duration of holding the body in a certain position and the feeling of one's body.

Now you know 12 ways by which you can pump up impressive “banks” at home! Now only you decide how to pump up your arms at home for a man, for this you have a whole arsenal of serious ways to exercise at home with benefit and transform your body in 12 weeks. Time has gone!

Greetings, my dear! Today we will continue our epic cycle of notes on pumping issues and consider a thematic note with the title - how to pump up your arms? As usual, first we will lay down all the necessary theoretical basis- let's go through anatomy and kinesiology, and then get into practice - consider best programs hand workouts.

So take your seats, we're about to begin.

How to pump up your arms? The theoretical side of the issue.

This is the second note from a similar cycle, in the first we considered the muscle groups of the delta and dealt with the issues of its buildup, therefore, if you have not yet testified your respect for this creation :), then please do so by clicking on the link. In this article, we will deal with our pens. I must say right away that the calculations below are valid for representatives of both sexes, and ladies will also be able to improve this problem area of ​​theirs - to make it more toned, pumped up and embossed, therefore, ladies, we also wind the information on our heads (or not, you don’t have a mustache, you can use your hair :). Well, actually quite pouring water, let's get down to the point.

Note:

For better assimilation of the material, all further narration will be divided into subchapters.

Hand anatomy and muscle atlas

Hands - quite small, but very revealing muscle group, which can be conditionally divided into two parts:

• anterior (25% arm volume)- biceps, brachial (brachialis), brachioradialis (brachiradialis);
• rear (75% arm volume)- triceps triceps With 3 heads long, lateral and medial.

Let's dwell on each muscle in a little more detail and start with ...

I. Front of the arm

The muscles of the front of the hand include:

No. 1. Biceps

The biceps muscle of the shoulder, consisting of a short and long heads. The first attaches to the front of the scapula and crosses the arm down to the radius, the second originates from the scapula but takes a longer route, also attaching to the radius.

No. 2. Brachialis

It starts in the middle of the humerus and runs down it and attaches to the other bone of the forearm. The brachialis is not involved in pronation or supination of the arm and its main role is to assist in elbow flexion.

No. 3. Brachyradialis

A muscle of the forearm that originates on the humerus and inserts at the end of the radius.

The front part of the arm in assembled form is the following picture.

II. back of hand

The muscles of the back of the hand include:

Triceps

The triceps muscle of the shoulder, the developed heads of which form the shape of a horseshoe. The anatomy of the triceps includes three heads - lateral, medial and long. The first runs from the humerus down the arm and attaches to a structure called the olecranon. The second one starts on the back of the humerus and attaches to your elbow. The third runs from the scapula in the region of the humerus and goes down to the olecranon. Because of this scapular attachment, you can move your arm and shoulder slightly backward to isolate the muscles.

The work of the biceps and triceps muscles in the exercises is clearly demonstrated by the following image.

A complete muscle atlas of the muscles of the hands is such a picture.

Skeletal anatomy

Bones and joint play important role in hand movement. Understanding how they work will help you better select exercises and maximize the involvement of target muscles in the work.

Three important key joints in the front of the arm that affect bicep training are: the shoulder, elbow, and wrist joints. All of them are tied in movements during arm training and each performs its own function, the ulnar one is involved in the rotation / rotation of the arms and flexion of the elbow joint when lifting the biceps, the shoulder joint is crossed by the long head of the biceps, the carpal one changes the position of the forearms and is responsible for the movements of pronation and supination.

These same joints are important when training the triceps. When the arm is raised above the head, the shoulder joint and the long head of the triceps are included in the work, which stretches and contracts during movement. Straightening the arm, for example, in exercises such as the triceps extension requires extension of the elbow joint.

Muscle functions in practice

It is important not only to know how the hands are arranged, it is important to know their functions using real movements as an example, i.e. how muscles, bones and joints work together in weight training in the gym. And we'll start with...

I. Front of the arm

During the work of the front of the arm, the rotation of the hand allows you to “hook” different elbow flexor muscles. In total, there are three options for gripping dumbbells:

No. 1. Supination

Supination - rotary motion in which the palm is facing up. When lifting dumbbells, the biceps helps to flex and supinate the arms. When this grip is used, the biceps brachii receives the most beneficial load and works more efficiently.

No. 2. Neutral grip

A neutral grip is when the hands are facing each other. This position is most beneficial for the development of brachialis, for example, when lifting a dumbbell with a hammer grip.

No. 3. Pronation

Rotational movement of the hand, in which the palms are facing down. Pronation automatically takes the load off the biceps. This position is most beneficial for the development of brachiradialis, for example, when lifting a dumbbell with a reverse grip.

II. back of hand

The main functions of the back of the arm are extension/flexion of the elbow and extension/flexion of the elbow behind the head. When the first movement occurs, everyone is equally involved in the work. 3 triceps heads. When raising the arm above the head, the emphasis shifts to the long head of the triceps.

Note:

The long head is named so for a reason, it really is the largest, and so is its contribution to the volume of the hand.

From the foregoing, the following conclusions can be drawn.

In order for the biceps to receive a comprehensive load, you need to perform exercises with different grips, and you need to start training with a supinated grip (because it provides the largest weight bearing), then change the grip to neutral and finish off, taking the dumbbell / barbell with a pronated grip.

As for the triceps, the most effective strategy for working it out is to use different positions of the arm relative to the centerline of the body - sitting, standing and lying down. Moreover, the triceps muscle of the shoulder receives the largest weight load during bench presses. (narrow grip/ french press) , so they need to be put at the beginning of the workout. The remaining auxiliary exercises should be those in which the athlete is in standing-sitting positions.

So, we go directly to the pumping-theoretical side of the issue.

How to pump up your arms? Theory of swing.

The following information is purely exclusive, and I came across it while studying ancient files (already for 1993 year) American scientific fitness magazines. Now we will learn how to swing your arms from a scientific and anatomical point of view.

Hand kinesiology or what you need to know to pump up huge hands?

The very movement of the arm from full extension to full compression is carried out by means of 4 -x muscles working together, duplicating work. The brachiradialis begins the lifting movement due to its location on the arm. After that, the biceps is included in the work, then the “control” is transferred to an area called the brachialis, which completes the movement of the arm, its flexion.

In bodybuilding, it is important to know when each muscle starts and stops working, because. this understanding allows best results in muscle development. Thus, in any exercise (in this case by hand) There are strong and weak parts of the movement. Cheating weak links means that you are jumping over a part of the muscle without giving it the necessary load and the necessary stimulus for growth. Such deception (cheating) does not allow a certain area of ​​\u200b\u200bhands to grow properly. Therefore, it is extremely important for building large biceps to observe the ideal technique when performing exercises.

The question you should ask yourself, for example, when lifting dumbbells for biceps: “Do you want to just move the weight from point A to point B, or do you want a full biceps workout and big arms?”. When it comes to moving a limb, some muscles do a better job than others depending on where they are in relation to the joints.

In the figure, the brachiradialis is close to the elbow, which is a good position to start the full extension movement. After the movement begins, the biceps and brachialis take over the loads, starting from certain lifting angles. The biceps is the main driving force, but it is assisted by the brachialis (in flexion) and brachiradialis (in extension). Thus, both muscles perform the middle part of the movement - first the biceps starts, then the brachialis, which completes the flexion of the arm.

The conclusion from all of the above is that each muscle has a certain range of work, and for an athlete who decides to build massive arms, it is important to understand which exercises, which areas of movement / areas of the arms, capture.

Let's take a look at the exercises. (and the order in which they follow each other) in order to maximize the involvement of different areas of the muscles of the hands in the work.

Exercise #1

Lifting the barbell for biceps, straight neck - a basic exercise that must be performed first in training for mass. The entire load falls on the biceps of the shoulder. The nuance is starting from a position in 10 degrees, i.e. at the bottom point, do not fully extend your arms. Then you need to focus on exercises for various muscles of the biceps. (meaning brachial / brachial) and do them in a specific range of motion.

Exercise #2

Straight Bar Scott Bench Extension is the best exercise to focus on 2 heads of the biceps. The range in which you will work from 15-30 and reaching 105 degrees. It is he (such an angular range) provides maximum loading of the biceps of the shoulder.

Exercise #3

Rotation / supination when lifting dumbbells, sitting on a bench (lifting dumbbells with turning the hands). Sit on a bench with an upward slope, in this position the biceps will be stretched as much as possible. The starting position is a pronated grip of the dumbbells, then they are turned and supinated.

The supinating action allows you to involve all three muscles - biceps, brachialis and brachiradialis.

Exercise #4

The Dumbbell Concentrated Curl is an exercise that works the brachialis, which in turn pushes the biceps out and creates a peak. The main work begins with 15-30 degrees and continues until 120 , the final phase of bending the arm. The key point in the exercise is a slight turn of the hand at the very beginning of the movement. Do not lower your hand all the way down, but start from the corner in 15-30 degrees, and then keep the tension in the muscles throughout the upward movement.

Exercise #5

Hammer raises - can be the final exercise in training the muscles of the arms (biceps). The main "driver" is the brachiradialis. Dumbbell lifts should be carried out slowly and under control, bringing the arm to the corner in 90 degrees. The weakness of this muscle takes away the size of the biceps, so it makes sense to deal with its development through the appropriate exercise.

Well, here, in fact, that’s all in theory, we will consider the specific program part and practical aspects of the training in the second part of the note, so we don’t diverge far, to be continued ... as they say.

Afterword

Another seriously pumping note has come to an end, yes, not everything has been sorted out, or rather, there is no main thing, practice, but we are not saying goodbye, right? And we say to each other "until we meet again." See you in the second part, we are waiting, sir, soon on all TVs in the country :)!

PS. and what chips do you use when training biceps, prick!

P.P.S.

With respect and gratitude, Dmitry Protasov.

Surely, all men dream of strong pumped up arms with relief muscles. Everyone can achieve such a result if they start training regularly. How to quickly pump up the hands of a man at home?

How can you shake hands with a man?

To pump up your arms at home, you can use dumbbells, barbells, bars, an expander or a horizontal bar. You can achieve results even with the help of improvised means. For example, a stool or a chair. The main thing is to develop a set of exercises and adhere to the correct technique. You need to train systematically, otherwise you should not expect high efficiency.

Exercises for pumping arms at home

To quickly pump up a man’s hands at home, you need to heed the recommendations of professionals, as well as contact specialists who will help develop a set of exercises individually. Training should be systematic, it is desirable to include push-ups and pull-ups in the program. Exercises with weights help to effectively and quickly pump up your arms.

According to experts, in the case of proper training, in a month you can see the first results.

For reference! While doing exercises aimed at working out the biceps and triceps, it is possible to pump up other muscles. For example, push-ups and pull-ups involve the muscles of the chest and back.

Barbell

According to experienced athletes, the bar is the best tool used for muscle development. You can pump up the muscles of the hands with its help quite quickly. During the exercises, the muscles of the back and chest work.

Flexion and extension of the arms with a barbell helps to pump up the biceps. For beginners, it is advisable to do this exercise while sitting, for more experienced athletes - standing.

Super set on arms for pumping biceps

You can effectively pump up the biceps as follows:

1. Stand against the wall, press your elbows to the body.
2. Take the barbell in your hands with a wide reverse grip. Raise the weight to chest level.
3. Hold for one second in this position and slowly lower the barbell.

To pump up your arms, when performing this exercise, the bar should not be raised above the required level. The main load goes to the muscles of the back and biceps, the elbows should not help. Otherwise, the effectiveness of training is markedly reduced.

To pump up the triceps, an exercise called the "French bench press" is performed. It can be done in any position: sitting, standing and even lying on a bench or on the floor. You need to do the following:

1. Accept initial position. Take the barbell with a direct grip at chest level.
2. Put the weight behind your head, linger for a couple of seconds.
3. Return to starting position.

The number of pancakes is selected individually, depending on sports training men.

Dumbbells

With the help of dumbbells, you can also quickly pump up the biceps and triceps of a man. If the strength in the hands is not the same, you can perform the exercise with one weighting agent. Thus, with dumbbells, it is possible to pay attention to a particular hand, and not both at once.

To pump up your hands, you can use this exercise:

1. Sit on a bench or stool. Take a dumbbell in your hand with a reverse grip.
2. Raise the dumbbell to chest level, linger in this position, counting to four.
3. Drop inventory.

When the required number of repetitions is done, you can begin to work out the muscles on the other hand.

Hammer exercise for biceps

This exercise is the best when you need to pump up the biceps. It is performed in a sitting position. Do it like this:

1. Sit on a bench or stool. Grab the dumbbells with a reverse grip.
2. Raise your arms with dumbbells to shoulder level without touching them.
3. Hold for a few seconds and return to the starting position.

It is important that the elbows remain stationary as this can make the workout easier and less effective.

Triceps exercise

To pump up triceps, you need to do the following:

1. Take the starting position lying or standing.
2. Take the dumbbells in your hands with a direct grip and place them at chest level.
3. Raise your hands with dumbbells behind your head, lingering in this position for literally one second.
4. Give up.

On a note! During exercise, it is important to monitor your breathing. The dumbbell should rise as you exhale and fall as you inhale.

Horizontal bar

On the horizontal bar, you can pump up your arms by pulling up with a direct, reverse or mixed grip. Regardless of the type of exercise, the back should bend, the shoulder blades come together. The chin must be raised above the crossbar, otherwise the result from the workout may not be expected.

To complete the exercise you need:

1. Grab the bar with a straight wide grip.
2. Pull yourself up so that your chin is above the level of the bar.
3. Get down.

Do pull-ups a few times.

The technique for performing this exercise differs from the previous one only in the location of the hands:

1. Grasp the horizontal bar with your hands with a reverse middle grip.
2. Raise the body, bringing the chin over the bar.
3. Get down.

In this case, the technique for performing the exercise is again similar:

1. Grab the bar with your hands. One palm is turned towards the athlete, the second - away from him.
2. Pull yourself up so that your chin is behind the bar.
3. Get down.

After doing the required number of repetitions, you need to change the position of the hands and repeat the exercise.

bars

Training on the uneven bars helps to strengthen the muscles of the hands. Beginning athletes do not use weights, they are the athlete's own weight.

To pump up triceps, you need to follow these steps:

1. Grasp the bars with your hands, while the body remains straight or the legs are slightly bent.
2. Bend and unbend your arms at the elbows, lowering and raising the body.
3. Do the required number of repetitions.

Performing the exercise, the man's body should "go" in a straight line. Deviations are unacceptable, the body does not need to be rocked to facilitate training, otherwise the efficiency will be significantly reduced.

On a note! You can replace the bars with ordinary stools. Beginner athletes can use a low bench, bending their knees during the exercise.

Expander

If there is no expander at home, it is quite possible to replace it with improvised means, which are springs, rubber products. To pump up a hand, it is enough to take the expander in the palm of your hand, clasping it with your fingers, and then squeeze and unclench it.

On a note! To complicate the task, the expander should be held in a compressed state between sets.

Push ups

You can pump up your hands not only with the help of dumbbells, barbells, horizontal bars, bars and an expander. Regular push-ups help build biceps and triceps. They can be done in a variety of ways.

Classic push ups

To do classic push-ups, you need the following:

1. Take a lying position, the body is stretched out evenly, the palms are slightly wider than the shoulders, at chest level, as in the photo.
2. Bend your elbows stronger, lower your body down without touching the floor. The back and legs remain straight.