Are you not comfortable with your hands? Are they weak, saggy and skinny? Do you want them to become strong and fit right now? Making the muscles grow instantly is impossible, but if you work hard on yourself and develop smart tactics to achieve this goal, you will see the visible result in a couple of weeks or a month.
Method 1 Example Schedule for Hand Training
There is no single “right” way to pump up your arms, but the examples of exercises provided below will help to create a balanced regime aimed at developing the entire upper body, and not just biceps and triceps. For maximum effect, take one day off between training days, and after the final third day and before the start of a new training week, rest for two days, only then your regime will be balanced. In the remaining four days of the weekend, focus on the development of other muscle groups: back, legs and everything else.
What arm muscles will have to be pumped
In order for muscle development classes to bring maximum benefit, it is worth learning a little about the structure of the musculoskeletal system.
The human skeleton consists of bones connected by movable joints - joints, there are over 200 of them. The ends of the jointed bones are surrounded by the so-called articular bag, which is strengthened by ligaments fused with it - cords made of connective tissue. Tendons attached to bones give added strength to joints. A special fluid is released into the joint cavity, which reduces friction between the surfaces of the bones.
Deltoid. Covers the shoulder joint, shoulder muscles. Performs a hand lift across the sides.
Biceps muscle of the shoulder (biceps). It starts from the shoulder joint, attached to the radius. Bends the arm in the elbow joint, serves to turn the forearm out.
Triceps muscle of the shoulder (triceps). It starts from the scapula and from the humerus, ends with a tendon on the process of the ulna. Performs extension of the forearm.
The muscles of the front group of the forearms bend the hand and fingers, serve to rotate the forearm inward, bend the arm in the elbow joint.
The muscles of the posterior group of the forearms extend the wrist and fingers, turn the forearm outward, and extend the arm.
General principles of pumping up the muscles of the arms
Starting to pump up biceps, triceps, muscles of the forearms, strengthen the hand, it is worth designating the ultimate goal that you need to strive for. According to one of the canons of an athletic male figure, the biceps girth should be 35% of the chest girth.
When choosing various exercises for training at home, from the first lesson it is important to adhere to simple rules:
Slow execution. When pumping up the muscles of the hands, it is important to expose them to maximum load. With the fast execution of the next repetition, it is possible to cheat due to the use of inertia of the weight of one's own body or the mass of the shell, which negatively affects the growth rate of sports results.
It is necessary to slowly and technically correctly perform each exercise on the development of hand strength. For the earliest possible build-up of muscle mass, it is useful to focus on the phase of returning to the starting position, to perform it as efficiently and as possible slowly. For example, lift the barbell or dumbbell for a second, then 2-3 seconds to return to its original position.
Constant muscle tension. When performing exercises on the development of hand strength, you need to strive to maintain maximum tension in the muscles, regardless of the phase of sports movement, as a result of which the load changes at different points in time - due to a change in the angle of inclination, under the action of gravity.
The maximum range of motion. Each exercise must be performed with a maximum range of motion. This is an effective way to make the biceps, triceps, forearms work completely, to train the muscles to work with full dedication.
Proper breathing. During muscle training, it is important to breathe correctly. As a rule, before starting the exercise you need to inhale, then exhale in the positive phase and inhale in the negative. Breathe through the nose, exhale through the mouth.
Adequate rest. Muscles grow after rest. To build new tissues, they need protein to help them cope with the increased workload in their next workout. Therefore, in order to quickly pump up the muscles of the hands, between workouts you need at least 1-2 days of rest.
Periodically, the body should be given longer rest. You can’t exercise 2-3 times a week constantly - this tires both the body and the brain. Every one and a half months it is useful to give a week's rest. Two-week breaks in classes in the middle of winter, in the summer, are permissible.
Load rotation. To pump up your hands at home and give the muscles enough rest to build muscle, it’s useful to alternate workouts. For example, on Monday to give a load of biceps and triceps, on Thursday to load the forearms and hands.
Weight gain dumbbells. When pumping up the muscles of the hands with dumbbells, you need to correctly select the initial weight. It must be such as to perform 10 repetitions of each exercise, observing the technique.
When at the next training session it will be possible to complete 12 repetitions, in the next lesson you can increase the weight, but start with 8 repetitions of the exercise in order to gradually bring their number to 12.
Exercise Hand Exercises
All kinds of expanders, rubber shock absorbers are often used in home physical education. The number of springs in the expander determines the sports load so that the last repetition is difficult. The movements are strong, smooth and energetic, with full amplitude.
Deltoid muscle inflation:
- Stand straight, feet shoulder width apart, arms with an expander extended in front of you. Raise them apart, try not to bend.
- Step on the handle of the expander, grasp the other handle with both hands, raise them to the chin.
- Standing on the handle of the expander, take the other handle in the right palm. Bend the elbow so that the brush touches the shoulder.
- Stand straight, feet shoulder width apart. The left hand is on the thigh, the right elbow is bent, the hand is on the right shoulder, the expander is behind. Keeping the left arm still, bend and unbend the right.
- The starting position is standing, the expander is behind the back, elbows are bent. Straighten your arms to the sides, smoothly return them to their original position.
Muscle development of the forearms:
- Squeeze and expand the fingers of the carpal expander.
Lifting dumbbells sitting. Sit down, take dumbbells with the upper grip. Bend your elbows and raise your hands at shoulder level so that the dumbbell arms are almost parallel to your shoulders. Raise your hands up, slowly return to its original position.
Breeding dumbbells. Stand up, feet shoulder width apart. Hands with dumbbells down, dumbbell handles perpendicular to the hips. Spread your arms to the sides to the height of the shoulders, slowly take the starting position.
Breeding hands in a slope. The legs are shoulder-width apart, the torso is tilted, the arms are down, the back and arms of the dumbbells are parallel to the floor. To tilt arms with dumbbells to the side to the height of the head.
Dumbbell lifts in front of you. Stand up, feet shoulder width apart. The back is straight, arms slightly bent, lowered down. Hold the dumbbells with the upper grip, their arms are parallel to the plane of the body. Raise straight arms in front of you to the height of the shoulders, slowly return to its original position.
How to pump biceps
Arm curl with dumbbells sitting. Sit on the edge of the bench, feet on the floor. Grab dumbbells with a grip from below, arms lowered on both sides of the bench. Slowly raise the brushes to the shoulders, linger at the top point, slowly lower the dumbbells to their original position.
Another option, how to pump biceps:
Sit on the edge of the bench, legs spread apart shoulder width apart. Take the right dumbbell with a grip from below, lean your elbow on the inner surface of the right thigh, and straighten your arm. Straining the biceps, raise the hand with a dumbbell to the shoulder, slowly return to its original position. Repeat exercise for the left biceps.
Dumbbell Bench Press. Sit on the edge of the bench, dumbbells in bent arms slightly below the chin, back straight. Raise your arms above your head, turning your palms out. Slowly take the starting position.
Bending arms with dumbbells while standing. To stand, legs and arms shoulder-width apart, hands hold the dumbbells with a grip from below. Slowly bend your arms so that the dumbbells are at your shoulders, return to their original position.
This exercise for pumping up arms can be performed alternately for the left and right biceps. Alternatively, you can hold the dumbbells with the so-called neutral grip (like a hammer), perform while sitting.
Push-ups on the uneven bars. Keep upright on the uneven bars, torso and legs straightened, arms as close to the torso as possible. Bend them at the elbows, lowering the body as far down as possible so that the shoulders are parallel to the floor. Then straighten your arms, taking a starting position.
Push ups on the bench. Lean with your straight hands on the bench standing behind, the body perpendicular to the floor, straightened legs stretched forward, only the heel touch the floor. Bending the elbows, lower the body down to the formation of a right angle between the shoulders and forearms. Slowly return to starting position.
Narrow Grip Dips. Take a position for push-ups from the floor, palms a few centimeters from each other, legs touch the floor with socks, the body is straightened. Bend your elbows so that your shoulders are parallel to the floor, slowly return to its original position.
Leverage back with dumbbell. Lean against the bench with your left knee and left palm so that the body is parallel to the floor. The right foot on the floor, the right shoulder parallel to the floor, pressed to the body. Extend your arm completely.
Bench press options:
- Lie on your back on a bench, hold dumbbells at chest level with a neutral grip, feet on the floor. Stretch your arms vertically upwards, slowly return to the starting position.
- The starting position is the same. Straighten your arms with dumbbells, bend your elbows so that the dumbbells are on both sides of your head, and straighten your elbows again.
In a sitting position, raise the dumbbell while holding the outside of its discs with both hands. Bend your elbows so that the angle with the shoulders is straight. Stretch your arms.
Flexion of wrists while sitting. Sit, feet shoulder width apart, feet on the floor. Take the dumbbells with a grip from below, place the forearms on the hips so that the hands hang from the knees. Flex your wrists while holding the dumbbell with your fingers. Slowly take the starting position. Repeat the exercise with a grip on top.
Standing Wrist Workout:
- To stand, feet shoulder width apart, hold the dumbbell with a grip on top. Flexing your wrists, raise the dumbbells as high as possible, slowly take the starting position.
- In a standing position, place your hands behind your back, hold the dumbbells with your fingers. First, raise the dumbbells with your fingers, then bending your wrists so that your palms are parallel to the floor. Slowly return to starting position.
In conclusion, I will give one piece of advice: for a beginner, it is better to do no more than three training days a week. Try to combine arm workouts with training other large muscles, such as biceps and back exercises, or triceps exercises with the chest.
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Stage 1: appropriate nutrition
Before starting any workout, you should remember one simple rule - you need to eat right and good.
This statement is true for people of any complexion - both feeble and full. A complete, accurate and balanced diet is needed, and at least 4 or 6 times a day. There should be a specific schedule by which you can eat.
During intense training, hunger is a direct enemy of every athlete. Therefore, in no case should you starve. It is necessary to clearly and carefully monitor your condition and at the first hint of hunger to immediately satisfy it.
Here, too, you need to adhere to certain rules, since eating something is not right. You need to consume more high-calorie foods in order to have a positive energy balance.
For the exact amount of calorie intake, you can calculate the required daily calorie intake, but for this you need to know your metabolic rate, that is, metabolism. In order for muscles to grow, it is necessary to consume much more calories than to spend.
Performing exercises, it should be remembered that the body needs protein, which is the best building material for muscles. After training, it is advisable to drink a protein shake.
What is worth giving up?
First of all, you need to delete products from your menu that contain calories that are “harmful” to the body:
- Confectionery with a lot of refined sugar,
- Fried foods cooked in oil with carcinogens
- Canned foods should be consumed only in extreme cases when it is impossible to cook or store fresh food for a long time.
Progress in sports is incompatible with smoking and alcohol addiction. Even a person who does not engage in sports should forever abandon these bad habits. And health-monitoring athletes, they are directly contraindicated.
You will also have to permanently remove from your life night discos and midnight seats in front of the TV. After physical exertion, the athlete's body goes into the recovery phase. For a full recovery and progress in sports, we need not only proper nutrition, but also a sufficient amount of rest and, first of all, a night's sleep. It is at night when we sleep that the main muscle-building processes take place: growth hormone is released, repair and construction of new muscle fibers is in full swing.
What products will help to become more?
Protein is animal and vegetable. The first is more valuable for gaining muscle mass, but the second is cheaper. Our muscles get protein when we eat meat, poultry, fish, eggs, milk, cottage cheese and such very useful plant foods as soy. In addition, the proportion of vegetable protein is found in lean foods: cereals, potatoes, bread.
Carbohydrates - fuel that the body needs during training and in the process of life. Carbohydrates are also of two types: fast and slow. The former supply us with energy quickly and also burn quickly. Among fast carbohydrates, it is worth consuming only fruits and sports bars. Slow carbohydrates are the basis of the diet. “Porridge is our strength,” says one proverb. “Rye bread is our own father,” another echoes. Add pasta and potatoes here.
It is important to understand that not all carbohydrates will help build muscle, not fat mass. It is necessary to focus on slow connections:
Remember to include as many vegetables as possible, especially green salads. Fiber contained in them serves as an additional source of energy, improves digestion and reduces blood insulin levels.
Stage 2: select the necessary exercises
There are quite a lot of different programs that allow you to train at home, building muscle. The methodology below focuses on working out the muscles that are above the waist. To pump your legs, you can use another program, which can be read here.
Need to take emphasis lying. We do not spread our arms very wide, legs are straightened, the pelvis does not touch the floor.If you are a beginner, then it is enough to do 4 sets of 20 push-ups.
You need to do it gradually and after a few weeks you can increase the number of push-ups. However, this should be done gradually, adding, for example, 1-5 reps in sets.
Effective and illustrative examples of push-ups from the floor. Find out what types of push-ups are from the floor.
Here's how to restore metabolism.
The prohibitive mass cannot be obtained without additional equipment in the form of barbells, dumbbells. But without them, keeping fit is quite possible
During the exercise, you can put your hands wider or narrower: the greater the distance between them, the more pectoral muscles will be loaded, and the less, the greater the amount of work the triceps will perform.
Analog push-ups on the uneven bars
Since the room is not a gym and the bars cannot be here, chairs are used instead. The height of the chairs should be such that you can lean on them with your hands and, keeping your legs under you, can freely lower with your hands.
The number of such repetitions on chairs can vary from twenty to thirty times. Approaches can be made 3-5. A large number of repetitions is not recommended, as this will dry the muscles, and not stimulate their growth. If the exercise is too easy, then you can increase the load due to weighting.
This exercise is considered one of the most effective for the development of the pectoral muscles and shoulder girdle. However, for it you will need a bar (you can replace it with dumbbells), a bench. It is better to do with a partner who will give you a sports equipment and help you complete the last repetitions.
You need to lie down on the bench, take the bar slightly wider than your shoulders. Squeeze the shell up and slowly lower it to the chest. So you can perform 4 sets of 10-12 times.
Standing dumbbell or barbell press
You can perform both with dumbbells and a barbell (this version is called the army bench press). If there is neither one nor the other at home, then we take the bottles, fill them with sand and use them instead of the sports equipment mentioned earlier. This exercise will help make your shoulders bigger and stronger.
We put our feet shoulder-width apart, bend our knees slightly for a more confident and stable stance. We keep dumbbells at the level of deltas. As you exhale, raise your hands up and bend them at your elbows (not completely, so as not to damage the joints). Then slowly lower to the starting position. So we do 3-4 approaches 12-15 times.
How to use dumbbells with maximum benefit at home? Check out - exercises with dumbbells at home.
Here you will learn how to remove the sides at the waist at home.
- Take a dumbbell heavy enough for you in your right hand,
- Put your left knee on the edge of the bench, and with your left hand rest against the bench,
- Gently pull the projectile up, pressing the shoulder closer to the body and pulling the elbow back,
- At the top point, hold your hand, count to 2 and, with a slow, controlled movement, return the dumbbell to its original position,
- At the lower point, lower your arm with the shell as low as possible, stretch the upper back.
You can do this exercise without a bench. Put one foot forward and with the same hand rest on the knee. A slope of 45-75 0 is enough for an effective study of the back. Do 4 sets of 10-15 times.
- Take one dumbbell in one hand in both hands,
- Put your feet together, feet parallel to each other,
- Lean forward to an angle of 45 0 or even lower. Make sure your back is not rounded in the lower back
- Lower your hands with dumbbells, while palms should look at each other,
- Slowly raise your hands through the sides, without bending them at the elbows and without straightening,
- Hold for a second or two in the upper position and also smoothly return to the starting position.
The two exercises described above allow you to work out the back muscles and the back bundle of the deltoid muscle. In addition, trapezoid and biceps help with traction in the slope. Do 3-4 sets of 12-15 times.
But this exercise trains the biceps directly. It can be performed both with a bar and with dumbbells. Stand as described in the previous exercise, holding dumbbells in each hand or holding the bar with the lower grip. Raise and lower weight, contracting the biceps of the shoulder - biceps.
For many years, athletes and coaches have been arguing about which version of this exercise is better: with dumbbells or with a barbell. There is no definite answer, although dumbbells give more variations: bending the arms alternately, with the rotation of the hands, you can hold the shell with a grip from below, above or vertically. Different embodiments allow you to use different sections of the biceps. It is enough to do 3-4 sets of 8-12 times.
Of course, there are a lot of exercises for “cubes”. But we will consider the most basic, with which everyone is familiar, at least from school physical education lessons. For its implementation, as well as for push-ups, no equipment is required, except for a small area of the floor.
- Lie on your back, slightly bending your knees,
- Lock the toe socks under the heavy furniture or let the assistant hold them,
- Over and over, lift the body to the knees, exhaling. Then fall back and take a breath.
Often, performing this exercise, the body is raised completely, lifting the lower back from the floor. Actually this is not necessary. To pump the press, it is enough to tear the scapula from the floor and tighten the abdominal muscles. Do 4-5 sets of 20-30 times.
What rules must be followed?
Regular training is the key to success.
Of course, training at home can be less effective than training in specialized gyms, where there is all the necessary equipment.
However, adhering to certain rules, you can achieve those results that were planned:
- Perform all exercises better with a partner. Call your friend and practice together. He will be able to insure you if something happens.
- Perform exercises to complete muscle failure. Only in this way can you maximize the use of all muscle fibers.
- You should not be distracted by external irritants - a TV, a sofa, a computer, etc. The temptation is great, you can put on your headphones, turn on the music louder and start practicing. Try to focus all your attention on what you are doing.
When practicing at home, you should remember one single rule of any training is constancy. This will help achieve the result that will be obvious to everyone.
Before you begin to develop muscle at home, you need to soberly assess your capabilities. Make sure you have free space and training equipment in your home. It will be useful to recall the general state of health: were there not exemptions in the school for physical education in connection with chronic diseases of the heart or musculoskeletal system. If there are no restrictions on the motor regime or any temporary injuries, then nothing prevents you from doing home fitness workouts.
In any city apartment, it’s quite possible to allocate a little space for sports equipment. In modern sports stores you will find a wide selection of various devices for the development of muscles: from primitive rope expanders to bulky and expensive weight training equipment. If you want to make a reasonable investment in your future training, get a steel kit: bar racks and a bench with an adjustable angle.
Do you have a dumbbell at home? It's not a problem! Learn how to make dumbbells with your own hands.
Here about leg exercises at home for men.
Muscles can only be developed using weights. Therefore, you will need a pair of dumbbells and a barbell. It is very important that the dumbbells are collapsible, as this will allow you to adjust weights in different exercises. For training at home, it is better to purchase rubberized discs. Such shells look aesthetically pleasing, do not knock during classes and, most importantly, do not damage parquet or linoleum in the event of a fall.
To diversify the set of exercises will allow the crossbar for pull-ups and parallel bars. You can buy a ready-made horizontal bar in the store or assemble it yourself from improvised materials.
Gaining muscle mass at home is quite real. It all depends on the person himself and his determination.