INSTRUCTIONS AND PROPHECIES OF THE Blessed MOTHER ALIPIA GOLOSEEVSKY, Kyiv...
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 biceps and triceps, the implementation of which does not require a visit to the gym.
Isolating (isolated) exercises aimed at working out the muscle group of the 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 doing at home. 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 the proposed training, you will need a basic set of 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 simulators is a necessary investment in 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. Shouldn't be expected 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 the variety and A complex 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 at full strength. 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 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 a bodybuilder is focused on working out, 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 do the deadlift and pull with a reverse grip, squat with a barbell. Both isolating and complex exercises, subject to regular training and proper execution, give a guaranteed result.
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 get pumped up embossed hands You don't have to go to the gym. If you have standard weights at home, you can do everything 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.
Powerful hands for many are an indicator of masculinity and strength. Big biceps are exactly what every aspiring bodybuilder dreams of. Strong hands will make girls look at you with adoration, and men will respect and envy you.
You can quickly pump up your hands both in the gym and at home. The main thing here is the regularity of classes and perseverance.
How to pump up your arms? Training Basics
Extract maximum benefit knowledge of the structure of the hands will help from the classes. Having understood which muscles you need to do exercises on, you will not pump one biceps, while leaving the rest of the muscles in their original state.
Together with the biceps you will have to download:
- Deltoid muscle that forms the shoulder. Strong deltas make the hands aesthetic, and you can pump them up through a variety of exercises like raising your arms to the sides.
- Triceps- a muscle that has a larger volume than the biceps. The size of your triceps largely determines the thickness of your arms. You can pump it up with the help of other exercises.
- Having decided to pump up the muscles of the hands, do not forget about the forearms as well.. Their muscles are not so noticeable, but they perform many important functions: they control the rotation of the hand and forearm, the motor skills of the fingers.
How to quickly pump up your hands: basic principles
Before you start training, set a goal to which you will strive. Do not immediately rush headlong into the pool, excessively loading your hands. By following the correct training and rest regimen, you will soon notice the first results, and over time, the girth of your biceps will approach the canonical 35% girth in bodybuilding chest.
Pumping the muscles of the hands, adhere to the following recommendations:
- Do hand exercises slowly, without momentum.. Make your muscles sweat during the next set. Fast push-ups or barbell curls will not only not give the desired result, but also will not teach you correct technique execution. From the very beginning, try to do each approach technically and slowly.
- To pump up muscles quickly will help support tension during training. Try not to relax the muscles in any phase of the exercise. Let's rest our hands only after the end of the next approach.
- All exercises should be performed with maximum range of motion..
- Learn to breathe properly. Breathing plays a very important role, because without sufficient oxygen supply, your muscles will not be able to work in extreme mode. Starting the exercise, inhale, then exhale during the positive phase and exhale again during the negative phase. Inhale through your nose, exhale through your mouth.
- Let your hands rest. Muscles do not grow during training, but during recovery after them.
- Eat Enough. Without the right building material your muscles will not be able to grow even in the condition of constant loads.
- For those who are looking for how to pump up their hands quickly, the main advice is to constantly support progress. Don't stop at one projectile weight. Increase the working weight of dumbbells or barbells as soon as your muscles get used to it, and you feel that the previous load is no longer enough.
We swing biceps at home
How to build muscle fast with simple exercises? Pretty easy. To pump your hands at home, you do not need simulators. It will be enough to have a pair of collapsible dumbbells on hand:; and if there are none, then the usual ones will help. If done regularly, these exercises will be enough to make your arms powerful and muscular.
You can pump up the muscles of the arms at home with the help of push-ups, if they are performed in compliance with the technique. To perform the exercise for the hands, take the original position: lie on the floor, rest your hands on the floor a little wider than your shoulders, put your toes on the floor together. Straighten your arms, lifting your body off the floor.
Try to do push-ups so that your body forms straight line, no need to arch the arch or lower the pelvis down. This will shift the focus of the load and make the workout less effective.
Push-ups for pumping biceps have a special technique. Hands should be placed as close to the torso as possible, and the hands should be turned so that the fingers are directed towards the legs. If such push-ups are unusual for you, try doing them, leaning on dumbbells. Going down, try to touch the floor with your chest. No need to lie down, the touch should be instantaneous, after which the body should be slowly squeezed up with the help of hands.
You can do such push-ups for biceps 2-3 times a week. If you are a beginner, do 4 sets of 20 push-ups in one workout. Increase the number of repetitions when you notice the first progress.
How to pump up your arms in the gym
Those who can visit the gym should try the following exercises for pumping biceps:
- Bending the arms in the Scott bench. This simulator fixes your arms, preventing extra muscles from working. Each approach will maximize the load on your biceps.
- Sitting arm curl. Performed with elbow support working hand about the thigh.
- Standing arm curl. Feet shoulder-width apart, hold the dumbbell with a grip from below. We bend the arm so that the projectile is at shoulder level. All movements are performed slowly.
No less attention should be paid during training. It is impossible to pump up your arms quickly without proper study of the triceps muscles. The following exercises will be effective for beginners and not only:
- Push-ups on the uneven bars. They are done in a vertical position with a straight torso. We lower the body slowly, trying to sink down as much as possible. The elbows are pressed close to the body.
- Push-ups from the floor with a narrow grip. They differ from ordinary push-ups in the setting of the hands, which are placed on the floor a few centimeters apart. Arm curls are held to the point where the shoulders are parallel to the floor. Read: .
- Dumbbell Bench Press. Lie down on a bench, holding the dumbbells at chest level with a hammer grip. Forearms look vertical. Extend your arms up, then slowly return them to the starting position.
How to download fast? With the help of the following hand exercises:
- Wrist flexion. Sit on a bench with your feet shoulder-width apart. Place your forearm on the surface of the thigh, after taking the dumbbell with an underhand grip. Lower the projectile by extending your wrist. Slowly bend your wrist.
- We swing our wrists while standing. We stand with our feet shoulder-width apart. The dumbbell is held with an overhand grip. We perform the extension of the wrist, raising the brush as high as possible.
Pumping up the muscles in the arms is not enough, you also need to take care of. You can make the deltoid muscles large as follows:
- Breeding arms with dumbbells to the side. Performed standing, feet shoulder-width apart. The arms are on the sides of the body. Spread your arms to the sides, raising them to shoulder level. Slowly lower down to the starting position.
- Raising arms with dumbbells in front of you. We become the same as in the previous exercise. Dumbbells are held with an overhand grip. Slightly bent arms are carried forward to shoulder level, after which they slowly return to their original position.
- Breeding arms with dumbbells in an incline. We put our feet shoulder-width apart, tilt the body so that the back is parallel to the floor, arms down. Without straightening your back, spread your arms to the sides, then slowly return to the starting position.
If you are wondering how to pump up your arms quickly, you need to clearly follow the recommendations above. constant training and correct exercises on the hands will help to make your muscles strong and embossed in the shortest possible time.
Arm exercises are an integral part of training for men. Working out the biceps and triceps increases the volume of the arms in general, such training can take place at home, most importantly, the presence of collapsible sports equipment, barbells and dumbbells. With only one projectile, each exercise can be adapted to both the barbell and dumbbells. The main thing is to observe the grip method and execution technique.
A set of exercises for the muscles of the hands at home
To train their hands, men need collapsible equipment - dumbbells or pancakes with a bar. This is necessary for constant progress, as well as for training on the basis of the pyramid. Gradually increasing the working weight, while reducing the number of repetitions, will stimulate nerve impulses, contracting the right muscles in the low weight stage, allowing you to maintain the correct contraction with a lot of weight. Such training gives a powerful anabolic boost.
1. Reverse push-ups
For this exercise, two supports of the same height are needed, one under the arms and the other under the feet. For weighting, you need to use free weights, for example, spread pancakes on your hips. This is necessary for the growth of muscle mass, when the number of repetitions cannot exceed 12 times, while the muscles on the last repetition work to failure. Perform the first set of the exercise 15 times with your own weight without weights - this will be a warm-up set that will warm the target muscles and ligaments, and prepare for a direct pyramid (increase in weights).
- Sit on the edge of the bench and put weight on your hips, rest your palms, forming a straight line of arms.
- Place your feet on the second support, holding the pelvis to the canopy.
- While inhaling, bend your elbows, lower your pelvis until the angle at your elbows reaches a right angle.
- With the force of the triceps on the exhale, push the body and fully extend the elbows.
- At the end of the approach, place your feet on the floor, sit on the edge and remove the weight.
Perform the first power approach with less working weight, but do not exceed 12 reps. Not counting the warm-up, do 4 sets, adding working weight in each. Thus, push-ups are performed: 4 x 12, 10, 8, 8-6.
2. French press with a barbell or dumbbells
The bar in this exercise can be replaced with dumbbells, also keeping the distance between the dumbbells equal to the width of the shoulders. In this exercise, strictly follow the safety precautions when lifting the projectile. Each approach increase the working weight by adding small pancakes.
- Sit on the edge of the bench with the barbell resting on your hips, grasp with a shoulder-width overhand grip.
- Raise the bar off your hips by pushing the bar up with your knees. Slowly lower yourself onto your back, keeping the barbell in straight arms.
- At the top point of the brush are located above the shoulder joints.
- While inhaling, leaving your elbows in place, lower the bar with your forearms towards your forehead.
- As you exhale, use your triceps to fully extend your elbows and return your hands over your shoulders.
- At the end of the exercise, raise your knees to the bar, pressing the barbell on your hips, roll your back on the bench to a sitting position.
Add working weight, do 4 sets of 12, 10, 8, 8 reps.
3. Extension of the arms with a neck or dumbbells from behind the head
This exercise can also be replaced by lifting one or two dumbbells from behind the head. The technique affects the triceps in isolation, help yourself to push out a large working weight with your hands, in this case, will not work. Therefore, stick to technique and don't lift huge weights.
- Sit on a bench with a straight back, grab the bar on your hips with a narrow overhand grip. Raise your arms above your head, keeping them straight.
- As you inhale, begin to lower your forearms with the bar behind your head, without moving your elbows. Stretch your triceps as much as possible at the bottom.
- With an exhalation, lift the neck, at the top point, fully straighten your elbows.
- Reversely lower the bar to your chest and return it to the floor.
Do 4 sets of 12, 10, 10-8, 8 reps.
4. Lifting a barbell or dumbbell with a narrow grip
After working out the triceps, move on to exercises for the biceps. Replace exercise you can on, also placing your elbows on your stomach. 
For painful sensations in the shoulders due to morphological features with a narrow or wide grip, replace the technique with a medium or neutral grip.
- Raise the bar off the floor with a straight back, first grasping with a reverse narrow grip.
- For a more concentrated lift, lean your back against a wall so you don't sway. Keep your elbows on your stomach.
- With an exhalation, bend your elbows and lift the bar to your shoulders.
- As you inhale, extend your arms, keeping a slight angle at the elbows.
- At the end of the set, lower the bar to the floor without rounding your back.
Increase the weight of the bar each set, doing 4 sets of 12, 10, 8, 8-6.
5. Alternate dumbbell raise with supination
You can replace the exercise by gradually increasing the weight. Alternate lifting helps to take a large working weight of dumbbells, since when bending one arm, the second has time to recover. The exercise can be done standing or sitting.
- Take dumbbells, keep your arms along the body at the sides, hands parallel to each other.
- Exhale bend right hand, without lifting the elbow from the body, turning the brush in the middle of the amplitude.
- Lower the dumbbell while inhaling.
- Repeat the movement on the left hand.
Perform the same number of repetitions for each arm. Total, 4 sets of 12, 10, 8, 8-6 reps.
6. Lifting dumbbells with a grip "hammer"
The exercise works not only the biceps, but also targets the muscles of the forearms. That's why you can replace this exercise with lifting the barbell with a reverse grip.
- Hold dumbbells along the body, brushes with dumbbells are parallel to each other.
- With an exhalation, raise both dumbbells to your shoulders without turning.
- Lower the dumbbells as you inhale.
Do 4 x 12, 10, 8, 8-6.
Almost every girl likes to wear sundresses and T-shirts in the summer, and, of course, to show others her slender legs and graceful arms. They don’t argue about tastes: someone likes thin hands more, someone is crazy about a neat muscular relief, and so on. But saggy, unkempt, flabby hands will not please almost any person on the planet (although ... different people happen).
Sagging of the skin of the forearms occurs due to the weakening of the triceps (triceps muscle of the shoulder), which in real life representatives of the human race rarely use. If you do not perform special exercises, the muscles lose their tone, their appearance adds extra years to the owner, the figure becomes disproportionate.
This unpleasant defect can be removed by performing simple exercises using dumbbells. You can do without dumbbells, replacing them with bottles of salt or water. The most important thing is the regularity and correct execution of each element.
Note:
Warm up
Any sports activity, even for a girl, even for a guy, needs to start with a 5-10 minute warm-up. It will saturate the muscles with blood, warm them up perfectly and prepare them for physical activity. Classes without a preliminary warm-up are like turning on an unlubricated mechanism.
- Imitation of jumping rope: jump in place on your toes, rotate your arms. Run 1 minute.
- Swing your legs to the arms extended forward alternately with each leg. 15 times for each leg.
- Run in place: minute.
- Classic squats: 15 reps.
- Exercise lock: put one hand through the top of the neck, the other through the bottom, try to reach it. A familiar exercise from school.
Lack of warm-up and “cold muscles” are the cause of many injuries. Wherever you exercise, at home, in the gym or in the woods, remember: nothing exempts you from warming up before training (except perhaps the lack of training itself or an angry bear).
Bodyweight exercises
So we got to the most interesting. To remove fat and pump up your arms, you need to allocate only 2 days a week to classes.
The result will depend on your genes and figure. Chubby ladies will have to sweat to remove the excess from their hands: the result will be visible in 2 months. "Thumbelina" to see the drawn muscles on the hands will take a little less - a month.
You need to start right now. Run to the store, get a couple of 3-5 kg dumbbells and go to your dream - pump up amazing arms at home. Do not put it off indefinitely, so that after two months you will not be visited by the thought “Oh ... And if I started 2 months ago, no matter what pens I had ...”
Push-ups with a narrow grip
When you do push-ups, the whole triceps work, but mostly the back of the shoulder. Any girl can easily pump up the triceps, and with them the press and some back muscles, if she does push-ups with a narrow arm position (they should be shoulder-width apart, or narrower).
You won’t be full of push-ups alone, in addition to them, you need to perform other exercises. But not a single hand training program can do without classic push-ups. 
- Starting position: lying down, place your hands shoulder-width apart or narrower.
- Bend your elbows and slowly lower yourself. Keep your back perfectly straight, without bending.
- Return to starting position. Exhale and lower again.
- You need to do 3 × 15 repetitions.
Reverse plank with pelvic abduction
Exercise of medium difficulty. It will help the girl pump up the abdominal muscles, triceps and shoulders.
- Starting position: sitting on the floor with straightened legs.
- Place your palms on the floor, tighten your abs.
- Raise your pelvis a few inches off the floor.
- Engage your abs and move your pelvis back between your hands.
- Stay in this position for as long as possible.
- Return to starting position.
- Do 5 reps.
Push-ups from the bench
Or back push-ups. They act similarly to classic push-ups, the difference is in how the upper ones are located. and lower limbs. At home, you will need 2 chairs, on one of which you put your feet, on the other you rest with your hands laid back.
You need to perform 3 sets of 15 times. If it is difficult, do the light version with one chair. Legs in a lightweight variation should be rested with heels on the floor.
Purvottanasana
A hatha yoga training element that will help pump up the wrists, ankles, forearms and ensure the mobility of the shoulder joints.
Elements using dumbbells
Combining exercises with dumbbells and with your body weight will greatly accelerate progress.
Extension of arms with a dumbbell
- Starting position: sitting on a chair, grab the dumbbell pancake with both hands (make sure everything is securely fixed) and lift it up above your head.
- Without involving the forearms, bend the handles at the elbows.
- Return to starting position.
- Do 3x10 reps.
Extension of the arm with a dumbbell from behind the head
This element of the triceps program is more suitable not for pumping up muscles, but for working out the relief.
- Sit up straight with your back perpendicular to the floor.
- Take a dumbbell in your hand, pull it up.
- Put your hand behind your head, you should feel how the triceps stretched.
- Pull it up.
- Perform 4x10 repetitions for each side.
Tate press
- Sit comfortably on two connected chairs covered with a blanket.
- Take dumbbells. Straighten your arms up.
- Slowly lower the shells using only your elbows. You should feel the muscles work.
- Dumbbells should be across the torso, during the execution of the element they do not touch.
- Do 5x10 reps.
Training programs
For beginners without excess weight
First day:
- Push-ups with a narrow grip - 3 × 15.
- Extension of one arm with a dumbbell - 3 × 10-15.
- Tate Press 5×10.
Second day:
- Push-ups with a narrow grip -3 × 15.
- Extension of arms with one dumbbell from behind the head - 4 × 10.
For overweight beginners
First day:
- Push-ups from the bench - 4 × 10; Rest between sets 60 seconds. After the 4th set rest 2 minutes. Perform the 5th final approach with the maximum possible number of repetitions.
- Extension of the arm in an incline using dumbbells - 5 × 10.
- Alternate flexion-extension of the arms with weighting - 4 × 10.
Second day:
- Push-ups from the floor - 4 × 10.
- Extension of two arms with weighting from behind the head - 3 × 10-15.
- Rest between sets 60 seconds.
And finally...
Try massaging your limbs after class. Self-massage will improve blood circulation and relax tired triceps. After the massage, you can apply a moisturizer. We recommend doing massage 3-4 times a week for 15 minutes.
