How to pump up your arms at home. Nutrition for Better Muscle Growth

It is sometimes difficult for beginners to figure out how to properly achieve a beautiful relief quickly and safely for health. That is why we will tell you how to quickly pump up the "banks"!

The biceps are perhaps one of the sexiest parts of the male body. And all the guys strive to increase them in the first place. And not just to tighten or work out, but to pump up the banks! You are probably no exception.

Let's start with theory. Basic exercise for biceps - classic barbell lifting for biceps in a standing position. However, it is ineffective for point work of the biceps, since other muscle groups are also involved in it. Consequently, the load goes not only to the biceps, but also to the muscles of the back, lower back, shoulders, etc.

In order to pump up the “banks”, you need to use isolation exercises in which attention is completely paid to different parts of the biceps.

Dumbbell exercises

To perform exercises for pumping biceps, dumbbells are the main projectile. How to pump up "banks" with dumbbells? There are many exercises for this, but we will consider the most effective ones that are suitable for beginners.

Help speed up the process of gaining muscle mass sports nutrition- protein, creatine, gainer, arginine, BCAA, amino acids. These supplements are specially designed for athletes and fitness active people of different fitness levels. Such drugs are completely safe, and their effectiveness has already been proven.

Arm Training Supplement Program

Basic set
Advanced

UN Ultra Whey Pro

1-2 measuring spoons are mixed with 200-250 grams of water or any other liquid.

UN Daily Formula

One tablet immediately before meals (preferably before breakfast).

2 capsules before and after workout.

UN Creatine Capsules

The second cycle is 6 weeks, one teaspoon per day.

Weider Protein 80 Plus

It is necessary to stir 30 g of powder in 300 ml of milk or water. The fat content of milk should not exceed 1.5%.

VPLaboratory Ultra Men's Sport Multivitamin Formula

1 capsule.

Dymatize Super amino 6000

Take 3 capsules.

Dymatize Creatine Mono

Mix one measuring spoon of the product in 150-200 ml of water or a drink that is more to your liking.

Biceps workout

Lifting a dumbbell for biceps with one hand with an emphasis on an incline bench

Muscle: Biceps
Mechanism Type: Isolating
8.6

Lifting dumbbells for biceps while standing

Muscle: Biceps
Mechanism Type: Isolating
8.9

Lifting dumbbells for biceps sitting

Muscle: Biceps
Mechanism Type: Isolating
8.6

Curls for biceps incline bench("hammer")

Muscle: Biceps
Mechanism Type: Isolating
9.5

Since the biceps has the function of supination, i.e. turning the brush outward, during this turn it contracts. So, in this position, the muscle is worked out better.

If you follow all the recommendations, pumping up "banks" on your hands is not a problem. To speed up the process, it is better to perform supersets, i.e. increase the intensity of training by reducing recovery time, increasing the number of sets or weight.

In addition, you need to watch your diet. The diet should contain a sufficient amount of protein (2 g per 1 kg of body weight): both animal and vegetable origin.

Now you know all about how to start "banks" with dumbbells. For best result, perform all the exercises in the gym and follow the recommendations of our expert. If you have set yourself the goal of pumping up "banks", do not hesitate, go to her right now!

How to pump up your arms at home?

Every man wants to have Strong arms. And you don't have to go to the gym to do it. When thirsty, it is also possible to pump up the muscles of the arms at home without spending money on subscriptions.

Indeed, the purchase of shells will still need to be spent.

If you already have a barbell and dumbbells at home, it's still easier. With their help, it is possible to build muscles the fastest. The biceps swings by the method of extension and bending of the arms with dumbbells.

Moreover, the amplitude of movements is possible, both full and partial.

It depends on whether you will build muscle mass or give muscle relief. Full amplitude allows you to build muscle.

To perform limited flexion-extension, it is possible to use a special support, fixed at a certain angle, against which the elbows rest.

Choose the weight of the ammunition according to your strength. As muscle endurance and muscle mass increase, increase it.

If you decide to pump up your arms using a barbell, you need to remember the following rules:

determine the weight of sports ammunition. Its mass must be sufficient, but not too large, otherwise the execution technique will be inappropriate;
before performing any exercises, it is necessary to do a good warm-up, otherwise, during the exercise, difficulties will appear: tendon sprain, severe muscle pain, rapid fatigue and without that later.

The barbell exercise is easy to do. Rise against the wall, keep your lower back straight, pick up the bar wide grip from below and begin to bend-unbend your arms, lifting the barbell to your chest and returning to its original position. Elbows along with this do not move.

So the amplitude of the exercise will be complete and true.

It is not required to lift the bar higher, helping with the elbows. Incorrect technique and insufficient amplitude will not give the desired result. The ammunition is lifted by strengthening the muscles of the lower back and biceps.

When lowering the bar down, do not unbend your arms completely, leave them slightly bent.

Immediately after this exercise, the barbell is lifted to the chest, but only reverse grip. For this, a bar with “pancakes” is taken (huge fingers look down) and pulled up to the chest.

It is possible to do exercises with a limited amplitude on a restrictive support, so that it is easier. It is better to use a stationary simulator. In addition, the Scott bench is suitable.

Exercise on the bench allows you to pump up lower part biceps. Sit down, pick up the barbell, start doing the exercise: raise and lower your arms, but unbend them to the end. Keep your lower back straight, do not slouch.

A fun way to burn fat fast is interval running.

Here about the butterfly swimming technique.

Dumbbells can easily pump up the biceps. They allow you to pump each hand separately. Some people have different hand strength, for them it plays a special role.

In order to perform the exercise, a regular stool and dumbbells are enough.

Alternate seated arm raises

Alternate rises while sitting. Sit on a Scott bench or a simple stool, start raising and lowering the dumbbell with one hand, pulling it towards you. At the time when the dumbbell is at the top, stop and count to four, then lower.
Hammer exercise. Standing or sitting, bend your arms with dumbbells to your shoulders, at one moment or alternately while inhaling. Pause at the top, then slowly lower the dumbbells when finished.

Breathing plays a role. As you exhale, raise the barbell or dumbbell, as you inhale, lower it. Two or three sessions a week are enough for the muscles to recover.

How to pump up your arms at home without dumbbells?

Not only with dumbbells and the help of a barbell, it is possible to pump up your arms at home. For this there is a horizontal bar and push-ups. It remains only to choose a program of push-ups from the floor.

Good push ups

Take a lying position, body

evenly, elbows slightly bent, place your palms in line with your chest slightly wider than your shoulders. Feet hip-width apart. As you inhale, begin to bend your arms. They should form a right angle.

It is forbidden to touch the floor with your chest. Return to the starting position without stopping lowest point.

Push ups narrow grip

The starting position is the same as last time, with the difference that the huge and index fingers should touch each other. Get down. The chest should stop close to the palms.

After that, get up.

Wide grip push-ups

I.P. emphasis lying, arms spread as wide as possible. Lower yourself down, after that, with the help of the chest muscles, try to return to the starting position. Do not straighten your elbows to the end. As you reach the top position, tighten your chest muscles as much as possible. After that, go down again.

Keep the press in tension, do not bend.

Push-ups with legs thrown back

Starting position: Everything is exactly as in good push-ups, only the legs need to be placed above the floor, for example, on a sofa. Start push-ups, as in a good version.

Push-ups with cotton

Exercises on the horizontal bar

On the horizontal bar, it is possible to pump up the biceps with a narrow, medium and wide reverse grip. To do this, grab the crossbar, bend your lower back, bring your shoulder blades together, without jerking, start pulling yourself up. Try to raise your chin above the bar.

Return to starting position. Two or three workouts a week is enough. It is possible to do three or four sets of ten pull-ups.

If you are just starting out, pull up as much as you can.

How soon to pump up your hands at home?

The results don't come soon. This will take at least several months of intensive training. But it is possible to accelerate muscle growth by taking protein shakes. right food (less carbs, more protein) and, when thirsty, a second sports meal.

How to pump up the hands of a girl at home?

Every woman wants to have beautiful hands. For this reason, their training should be given enough attention. Below is a list of exercises for the beautiful half of humanity.

But, you must not forget about the warm-up. Be sure to do it in order to warm up all the muscles.

First exercise

Go to the sofa, put your hands on it, feet on the floor. Start doing push-ups. When extending your arms, linger for a couple of seconds at the top point, after which you return to the starting position.

Repeat the exercise twenty to thirty times (according to strength).

Push-ups on the floor

Take an emphasis lying down, start push-ups. Touch the floor at the bottom with your chest. Hands are shoulder width apart, legs are straightened. Do ten pushups.

If the forces are not enough, perhaps less.

Increase the tone of the biceps

Pick up dumbbells weighing from one and a half to four kilograms. In a standing position, alternately raise your arms with dumbbells to your chest. Do five sets of thirty reps.

Other exercises

Take the dumbbells, rise, stretch your arms at your sides parallel to the floor. Start bringing your hands together in front of you. Do fifteen times.

Pull-ups are no less effective. Pull up as much as you can. If it doesn't work out, maybe on the crossbar, this also strengthens the muscles of the arms.

We strengthen triceps

Go to a chair, turn your back to it. Sit down lightly, lean on the seat with your hands. Begin to lower yourself down, actually getting your buttocks to the floor.

Return to starting position. Repeat the exercise twice for ten push-ups.

Sit on a chair. Take two dumbbells in your hands. Raise them above your head and begin to bend your arms behind your head. The triceps work so well. Do fifteen times.

It is possible to perform a couple of approaches.

You need to do the above exercises according to a certain method. Only proper nutrition And regular classes let your muscles grow.

Source: http://kapitalbank.ru/kak-mozhno-nakachat-ruki-doma/

Eat lots of protein. Or proteins (they give a better effect, but if you overdo it, the pussy will not stand)

Yaroslav Mogutin Artificial Intelligence (222471) 2 years ago

Half an hour of work - tie a couple of 3-liter cans to your hands and the people are definitely OH ** NO.)))

SurPrize Master (1477) 2 years ago

kill the muscles every other day so that they refuse to work, that's actually the whole secret. take medium weights so that you can do a lot of movements, for the summer it’s enough, eat pasta dumplings, etc.

Tatyana Bardysheva Master (1318) 2 years ago

Start eating right, use supplements (sports nutrition, that is, protein, creatine, mass gainer).

Attention!

make a training system, buy something from sports equipment(weights, dumbbells, barbell, horizontal bar, expanders). finally sign up for a gym, the trainer will make you a personal diet and program. For 3 months

you can’t pump up your banks, most bodybuilders achieve their “cans” and “cubes” with years of training. Good luck =)

Sergey Anisimov Student (116) 2 years ago

I did this: Every day I did push-ups, pulled myself up on the horizontal bar, went to the rocking chair)))
I advise, it works.)))

Brick Sage (15015) 2 years ago

Perfect running technique

SO HOW TO PUMP BICEPS

Developed biceps have always been a symbol of strength. Stop anyone on the street and ask them to show you a muscle. If only a passerby turns out to be an adequate person, he will show you exactly a tense biceps, and not a beef tenderloin.

Newcomer, first time visitor Gym, as a rule, immediately begins to look for the answer to the question “How to pump up your arms?”, Thoughtfully playing with a three-kilogram dumbbell. Although the most correct way to build perfect biceps involves the rejection of purposeful work on the hands.

Much better here would be the use of multi-component exercises for the chest and the latissimus dorsi - pull-ups, for example. Therefore, biceps training is often combined with back training.

If you work on these muscles separately, you will need at least 48 hours of break between classes - for complete muscle recovery and their full growth.

Image
Biceps is one of the few muscle groups that is almost always visible. Fine developed muscles hands can inspire others that everything else is just as perfect with you. But for this you need to know how to pump up the biceps.

Wide back
Exercises for the development of back muscles require the muscles of the arms, and specifically the biceps. Therefore, the stronger your arms, the more weight you can use in back exercises.

Strong grip
Almost all bicep exercises strengthen the tendons and muscles of the forearms and hands. A firm male handshake is guaranteed.

Perfect running technique
Bent arms while running, especially on long distances, allow you to maintain the perfect rhythm. Strong arm muscles will improve your endurance by allowing you better control of your arms while running.

best sex
To perform some positions, for example, any of the options performed while standing, considerable strength of the muscles of the hands is required. Well-developed biceps will help you hold her legs or her entire body for as long as it takes.

SO HOW TO PUMP BICEPS

Nothing adds volume and shape to the biceps quite like lifting with a barbell. By doing it, you can use more weight than in any other exercise.

The biceps brachii or, in other words, biceps, is probably the most famous, beautiful and sexy muscle. human body. Therefore, today I will tell you how you can pump up biceps at home. Do you want to hurt the girls on the beach in the summer?

I must say right away that all the exercises from this article are very primitive and will suit even beginners, and they are addressed specifically to them.

I will give a list of exercises for the gym, as well as alternative exercises that you can pump up banks at home.

How to pump up banks - exercise number 1

If you have an EZ - barbell, then this exercise is just for you, as it is truly effective.

Stand up straight, bend your knees slightly, now lift the bar to your shoulders. Do not overdo it, forearms should almost touch the biceps, no more. Remember: we do not care about quantity, but quality. We work on size and volume, and not on training your endurance.

How to pump up banks - an alternative to the first exercise:

If you don’t have such a barbell, it doesn’t matter, you can notice this exercise by others. Imagine you are at home and you have only a sofa and one dumbbell. What to do? Sit on the sofa and relax, smart people have already thought of everything for you.

sit on flat surface(you can also on the sofa, but it is better on a chair). Take a dumbbell in your hands and rest rear surface hands to hip inside. The back should be tilted forward - down. Bend your arm at the elbow, raise the dumbbell to your shoulder and at the same time turn your hand outward.

For each arm, do three sets of 10-15 times. Your banks will be just super. The main thing - do not forget to give your hands a break, exercises should be no more than 3 times a week.

How to pump up banks - exercise number 2

Now let's get busy common development biceps. Have you noticed that in gyms there are always inclined benches - these are the same benches, only at an angle - the angle is usually 30-45 degrees.

So, they are what we need. Do I understand correctly that you still want two stunning cans? Come on, get on the incline bench, let's make your dream come true.

Everyone understands the phrase “beauty of hands” in their own way. For most, this means smartness, volume and relief in right places. Wondering how to pump up beautiful hands, everyone strives to do it as soon as possible.

However, this is not such a fast process. If you can give a certain structure to the biceps in a month, then it will take more than six months to strengthen and train the wrists.

But to truly create beautiful hands you need to work out all its muscles and areas.

Time is muscle

In order to learn how to pump up the “banks” on your hands, and this is exactly what biceps are called in professional slang, you need to perform whole sets of exercises, including using additional attributes and shells. Although no one claims that it cannot be done at home with the same quality. In order to pump the biceps, you can perform the following exercises:

Having taken a sitting position on the bench, you need to take a dumbbell in one hand (it is better to start with 3-4 kg), spread your legs wide and use one of them as an elbow rest. Next, you should lower and raise your arm with a load while simultaneously stressing future “cans”. Each rise should be performed smoothly, as well as lowering. For one set, out of a possible 4, it is better to perform no more than 12 repetitions. To complicate, after working out with the primary weight, you can gradually increase the number of repetitions. Approximately add 1 time every 2-3 sessions. This exercise must be performed alternately for each arm, which will allow you to work out the biceps as efficiently as possible.
The outer section will allow you to work out another exercise. You also need to sit down, your back is straight, you should grab the projectile like a hammer. You can raise your hands alternately or two hands together. It is important to do everything smoothly, feeling every movement. In addition to the sitting position, a standing position is provided in the execution technique. Who is comfortable. The number of sets and the number of lifts in them is identical to the previous one.

Source: http://myhomefitnes.ru/post/3337-kak_nakachat_banki_na_rukah

How to pump up banks on your hands | We work with finance. We think about people

Developed biceps have always been a sign of strength. Stop anyone on the street and ask them to demonstrate a muscle. If only a passerby turns out to be an adequate person, he will show you just a tense biceps, and not a beef tenderloin.

A beginner who first came to the gym, in most cases, immediately begins to look for the answer to the question “How to pump up his arms?”, Thoughtfully playing with a three-kilogram dumbbell.

Despite the fact that the most correct way to build perfect biceps involves the rejection of purposeful work on the hands. Much better here would be the use of multi-component exercises for the latissimus dorsi and chest of the lower back - pull-ups, for example.

Based on this, biceps training is often combined with lower back training.

If you work on these muscles separately, you will need at least 48 hours of break between classes - for complete muscle recovery and their full growth.

Strong grip

Almost all exercises for the development of the biceps strengthen the tendons and hands and muscles of the forearms. A firm male handshake is guaranteed.

Perfect running technique

Bent arms throughout the run, especially for long distances, allow you to maintain a perfect rhythm. Strong arm muscles will improve your endurance by allowing you better control of your arm movement throughout your run.

best sex

Attention!

To perform some positions, for example, any of the options done while standing, a lot of arm muscle strength is required. Perfectly developed biceps will help you hold her legs or her entire body for as long as you need.

SO HOW TO PUMP BICEPS

There is nothing that adds shape and volume to the biceps like lifting with a barbell. By doing it, you can apply more weight than in any other exercise.

There is no bodybuilder who would not want to have massive, sculpted arms. Nearly all IFBB champions show phenomenal arm development. There are bodybuilders whose genetic potential allows you to have huge hands, without spending especially much effort for this - for example, A. Backles. Even before competitions, he rarely does more than 10-12 sets for and, 2 times a week. Meanwhile, others devote much more time to developing their hands and still cannot match Backles. However, any bodybuilder with a serious approach to this issue can significantly increase the volume of the arms and improve the shape and.

Adviсe

1. For full development, you must supinate your wrist while performing curls with dumbbells or a block. Some champion bodybuilders have made a qualitative leap in development as soon as they began to perform the “twisting” of the brush.
2. All types of concentrated curls will help you develop a natural "peak". However, do hundreds of sets of these exercises, but if genetically flat, you won't have a "peak". Remember S. Oliva! Boyer Coe, having good genetics and including concentrated bending in his training, on the contrary, developed his to failure.
3. Many bodybuilders, wanting to develop theirs to the maximum, often injure them. What to do?

It is better to avoid injury from the very beginning, but if the elbows are already injured, one should try not to get "injured injury". The main thing is a thorough warm-up A. L. Ferrigno advises starting arm training with, and then warming up with three to four “light” sets of high-rep block pulls. The weight in each set is slightly increased. In your programs, do more close-grip presses and push-ups than French presses. Hand pumping is not as difficult as it seems. You just need to believe in yourself and really want to make your hands big.

If you're looking for a workout program that will inflate your arms to gigantic proportions in record time. a short time, and for it to be a highly scientific program, and for it to be a win-win program, then this article is what you need. After just three shock therapy sessions, you'll find your arms quite fat, as if you suddenly had two eight-kilogram hams (or six-kilogram, depending on your genetics) in your shirt sleeves. How uncomfortable would you have to feel for such a metamorphosis? Well, the procedure, in general, is quite painful, but short. First you need to scientifically explain where these results come from:
1) the program uses the most effective exercises.
2) Muscles are worked out completely, without emphasis on individual heads, bundles, etc.

Extension of the arms on the block (Decline extensions).

This exercise maximally loads all three heads. You get full, accentuated stimulation of the entire muscle in one exercise. If this exercise is done lying on your back, it works mainly long head, so if you want to thoroughly get your triceps, do it in an inclination.

Overhead extensions with dumbbells.

This is also a very effective exercise, loads all three heads. Interestingly, the same exercise performed with a barbell instead of dumbbells hits only the lateral and middle heads, leaving the long one to rest. The reason why the dumbbell version is more effective is the position of the hands, the palms are turned inward, towards each other.

Bending of the arms with a barbell with a narrow grip.

Fully loads both heads and . If you do this exercise with a wide grip, basically only one head works, closest to the body, and the other (together with om) only watches it. The grip should be narrow, about 25 cm between the hands.

Bending arms with dumbbells sitting on an incline bench.

Also bombards both heads, as well as a bunch of small muscles in the elbow area. The reason for the effectiveness of this exercise is good stretch. The feet should be firmly on the floor, the arms are bent at the same time and do not linger at the bottom - immediately begin to bend the arms.

Stretching contributes to the maximum connection to the work of all muscle fibers. This works especially well if one of the superset exercises works at a large amplitude, stretching the muscle. For example, you do a superset "with dumbbells on an incline bench + with a barbell with a narrow grip." What it does: After a couple of warm-up sets, you do a heavy weight set with a narrow grip to failure. Cheating is possible here (hard after all). After a short rest, the shock superset begins. First comes with dumbbells on an incline bench, this forces the muscles to work by stretching and responding to the stretch by turning on new muscle fibers. Then, without giving muscle fibers cool down and settle down, you do an easier close-grip barbell set, 20% lighter than the first set. After a two-minute rest and massage of the swollen ones, you finish them with concentrated bending, one or two approaches, straining to the limit at the end point.

Triceps are treated the same way: One set of decline extensions, a little cheating won't hurt either. Rest for a minute, put a couple of plates on the bar, then do a set of overhead extensions with the barbell in a superset with decline triceps extensions. Then your bloated one will beg for mercy. Rest for about two minutes, admire yours, and finish them off by extending your arms in an inclination. Keep an eye on the position of your elbows. One approach is enough, but some masochists do two...

Hammer the muscles with supersets until they start to “burn”. Latest Scientific research show that the use of supersets lowers the pH of the blood, which stimulates the production of the growth hormone we all need.

The brachialis is important for "th peak". The brachialis is located under the ohm, so by developing this muscle, you make it taller. Since barbell curls work well, you can do one final set. Very good exercise on the brachialis - “hammer” bending of the arms (flexing the arms with dumbbells while sitting on an inclined bench, palms look inward, thumbs up).

More rest - more volume. You only max out four or five sets of each muscle, which means you have more room for hypertrophy. Remember, the more approaches you do, the less your body has the ability to recover from an intense load, efficiency is what matters. This is the key to any arm program - to exhaust the largest possible number of muscle fibers in the least possible amount.

AND A FEW MORE EXERCISES.

Climb on

Main impact. The exercise acts on, as well as on the muscles of the inner surface of the forearms.
Execution method. Grab the bar with an underhand grip. The grip is wider than the shoulders by about 10-15 cm. Now straighten the torso. The bar should lie on the front of the thighs. Press your elbows to your body and keep them in this position until the end of the exercise. Trying to keep your torso perfectly straight, slowly bend your elbows. Raise the bar up until the bar is under your chin. Slowly return the barbell to its original position. Experiment with grip width.

french press

Main impact. Exercise has the strongest effect on the whole, especially on its middle and inner bundles. Execution method. You need to take the bar with a narrow grip from above, lie down on the bench and spread your legs, comfortably resting your feet on the floor. Straighten your arms and begin to lower the barbell down until the bar touches the forehead or bridge of the nose. Try to keep your elbows motionless and lift the bar with the force of one ov. Options. The exercise has many varieties. They do not affect the effect, but are able to significantly diversify the workout. Firstly, " french press” can be done on an incline bench with your head up or down. Secondly, you can do it standing or sitting. It is clear that in the first case, the weight of the bar must be increased, and in the second, on the contrary, reduced. Thirdly, you can use a barbell with a curved neck and so unload your forearms a little.

If you swing correctly, then the girls will dance for you like this

Volumetric and embossed "banks" make their owner courageous and attractive compared to other men. But many simply do not have the time and opportunity to work out in the gym and achieve the desired results. Therefore, we will try to give the most accessible and understandable answer to the so often asked question “how to pump up banks at home”.

Let's start with how to pump up the "banks" on the horizontal bar

This set of exercises is considered the most effective and useful. Pull-ups on the horizontal bar are performed by direct or reverse grip. Hands are located at different widths, and extension and flexion should be done in slow pace, while it is necessary to linger a little at the lower and upper points. Exercise is recommended to be repeated at least 3-4 times a week. Each time increase the number of pull-ups and the number of approaches. It is recommended to start with 7-10 times in 3 sets. When achieving results and increasing muscle mass, you can complicate the exercise by adding additional weights to the legs.

Now let's figure out how to pump up the "banks" with dumbbells

For this, the most primitive dumbbells are suitable. The most successful exercise is pumping muscles during flexion and extension of the arms. It is necessary to sit on a chair, take a comfortable position, pick up dumbbells and take turns bending and unbending your arms at the elbows. You can also do this exercise with your elbow on your knee. The most important thing is constant monitoring and compliance with the correct, measured breathing. Exhale when bending, and inhale when extending. It is worth starting with 10-12 repetitions. The number of approaches is at least three. If you do not feel the effort during the exercise, then take a heavier dumbbell.

Next, consider the method of hammer lifting dumbbells. You need to perform this exercise as follows: stand up straight, lower your arms with weights down and place them on the sides of the body. We turn the brushes with our fingers to the thigh and proceed to lifting the dumbbells to shoulder joint. During the exercise, the back should remain straight. All the resulting load is directed only to the biceps. It is important that during the period of bending one arm, the second arm is as tense as possible and slightly bent in elbow joint. At the shoulder, the hand must be held for a few seconds. The number of runs is at least 8-10 times, 3 sets.

Also one of the options for this exercise: hands can be raised together, and not alternately. Then the load will increase.

Be sure to make sure that your body and legs do not help you push the dumbbells.

Special attention deserves the question of how to pump up the “banks” on your feet? After all, a pumped-up figure should look harmonious.

Now let's look at the most effective program leg stretching exercises. Let's start with lunges: we perform 4 sets of 30 times, preferably with dumbbells in hand.

Then - hip abduction, while you can hang a weighting agent on the abducting leg. We perform 3 sets of 30 times. Now we move on to lifting the body on toes: we stand on two legs, if there is a load, you can put it on your shoulders. The exercise is performed 4 sets of 30 times.

Many are interested in the question of how to pump up "banks" in a week?

The most important thing to follow in order to quickly achieve results is a proper and balanced diet. During the training period, your body simply needs proteins, which can be obtained by eating fish, eggs and meat. In addition, it is required to consume a sufficient amount of carbohydrates, which provide replenishment and a supply of energy spent during training. It has long been no secret that the amount of energy expended during training is directly proportional to the amount of food consumed. Therefore, food should be complete and rich in vitamins and essential trace elements. Drink as much water as possible (at least two liters) to restore disturbed water balance.

Particular attention should be paid to rest between sets, when the muscles need a pause to recover. Good sleep is also important. As you know, our muscles actively grow and gain mass during the rest period.

Train properly, as fast pumping of the biceps requires regular execution a variety of exercises. It is also important to expand the range of movements performed.

This article contains the most popular and effective exercises, analyzed and highly recommended by qualified specialists in this field. If you use them, and also take into account the advice of nutritionists, then becoming the owner of a beautiful and inflated body will not be difficult for you.

Be patient, show perseverance and the result you will undoubtedly please.

Rough biceps and triceps- this is the goal that every athlete strives to stand out from the crowd, look athletic and fit. You can achieve the desired result not only within the walls of the gym. The main thing is to have a desire and aspiration, and you can do it at home. There are many effective exercises for building muscle mass of biceps and triceps, the implementation of which does not require a visit to the gym.

Isolating (isolated) exercises aimed at working out muscle group hands, of course, allow you to achieve your goal, but you should not forget about the accompanying factors. It is necessary not only to exercise, but also to competently approach. It should have enough fats, proteins, carbohydrates to build muscle mass, including on the hands.

There are many isolated exercises for pumping up muscles, recommended for home use. Not all of them are equally effective and productive, but there are those that, with diligent and correct execution, allow you to boast of embossed and beautiful muscles hands

To complete this training, you will need basic set sports equipment. So, to start training, first of all, you need to have:

dumbbells;
curved bar;
a bench for a press with a possibility of adjustment;
horizontal bar for pull-ups.

The missing simulators can be purchased in a specialized sports store, both in the city and online. Thinking about the expediency of the funds spent, it should be clearly understood that the purchase of exercise equipment is a necessary investment in one's own health and a guarantee of a toned and beautiful embossed body.

Diligence and time are the key points of training

There are no difficulties and difficulties in performing training for pumping up the muscles of the biceps and triceps. All exercises are quite simple. To achieve a result, you just need to not be lazy and be patient. The main thing is not to train occasionally, but systematically. You need to study clearly according to the established schedule, without missing classes.

The frequency of classes depends on the physique. Naturally lean athletes need to exercise 4 to 5 times a week and eat hard. Don't expect quick results. Pumping up your arms in two weeks of training will not work. You need to be patient and not deviate from the intended goal.

If you are persistent and consistent, do not neglect training, doing 1-2 times a week, your efforts and efforts will not be in vain, and your hands will acquire the treasured relief and become a source of pride.

What should be the workout?

The main point of the training for pumping up the muscles of the hands is diversity and an integrated approach. Limiting yourself to one or two exercises, pumping, for example, biceps, hoping that this will be enough, is strongly discouraged.

You need to perform three or four exercises for both triceps and biceps. Muscles must be involved and work on full force. If after training there are no pain sensations in the muscles, then the training does not bring the desired effect.

It is not necessary to use all muscle groups in one workout. You can devote one day to working out the pectoral muscles and biceps, and the other to the back and triceps. The main thing to remember is that with an underdeveloped muscle mass, the results will appear in one and a half or even two months.

You should not engage exclusively in pumping up the muscles in the arms. Otherwise, the body will develop disproportionately. Therefore, no matter which muscle group the bodybuilder is focused on, the rest should not be left unattended either.

One of the most common mistakes many beginner bodybuilders make is getting into training with enthusiasm and pumping biceps daily. Such an approach not only does not bring results, but also exhausts the athlete.

Constant and regular stress on the muscles, which does not give the desired effect, can lead to reluctance to continue training and a gradual decrease in physical activity. To avoid such consequences allows a clear understanding that muscles grow only when training alternates with rest.

If the lifter has a bench press stand, it is best to perform deadlift and deadlift with a reverse grip, squats with a barbell. Both isolating and complex exercises, provided regular workouts And correct execution give guaranteed results.

And, as mentioned earlier, the main thing is that during the training both small and large groups muscles, that is, one training is devoted to pumping up the triceps and back, and the other - to the biceps and chest.

Of course, for some, this approach may not seem the most optimal, but it is supported personal experience and demonstrated its effectiveness.

Video selection of exercises

A set of exercises

Exercises for pumping biceps

Triceps pumping exercises

Each exercise is performed 4 sets, each of which recommends do 10 to 12 repetitions.

We pump up our hands at home

To have inflated embossed arms, it is not necessary to visit gym. If you have standard weights at home, you can perform all the necessary exercises at home.

To do this, you need to have such sports equipment as a barbell, a set of dumbbells, a horizontal bar. All exercises performed with the help of these shells are simple and do not require any special effort. To make it interesting even alone, the training can be performed to your favorite music.