Strong hands have always been and remain a symbol of strength. Ask any man to show the muscles, and he will show you exactly the biceps. Any beginner, having come to the gym, asks the question: "Where can you pump up your arms here?" It is best to systematically combine arm training with chest and back training. But if you need the result quickly, you will have to work intensively and with a lot of weight.
It is necessary
- - dumbbells;
- - gymnastic bench;
- - protein diet.
Instructions
Step 1
Accelerated muscle building requires maximum exertion. So don't forget about joints and ligaments. Be sure to start your workout with a warm-up. Perform several rotations with your hands at the elbows, twist your hands clockwise and counterclockwise, make a few sharp swings.
Step 2
Work with heavy weights if you want your muscles to grow quickly. Muscle growth is the body's adaptive response to increased stress. When working with weight, muscle fibers receive microtrauma, and the body heals them by building new cells on top.
Step 3
The biceps curl is a very effective exercise. It is usually performed with a barbell. But working with dumbbells gives a freer range of motion, in addition, it allows you to perform various turns of the forearms during lifting.
Step 4
Stand straight with feet shoulder-width apart. Pick up heavy dumbbells. Hands down freely, palms outward. Bend your knees slightly and fix your lower back. Slowly lift the dumbbells towards your shoulders, bending your elbows. Do not change body position and keep your shoulders still. Return to starting position and repeat.
Step 5
Take one dumbbell in your hand. Stand sideways to a secure support and grasp it with your free hand. The working hand is pressed to the thigh, the thumb is looking forward. In a wide arc, lift the projectile to the shoulder, tensing the muscles with force. Return smoothly to the starting position. Perform the required number of repetitions, change your hand.
Step 6
Reverse push-ups are very useful for increasing triceps. Sit on the edge of a gymnastic bench. Stretch your straight legs in front of you and firmly rest your heels on the floor. Grasp the edge of the bench with your hands and move the pelvis slightly forward so that it is in the air. Slowly lower the body down, bending your arms at the elbows. Come back smoothly.
Step 7
To increase the load on the triceps during this exercise, try placing your feet on another gymnastic bench set parallel. Lower the body between the supports.
Step 8
Take dumbbells in both hands. Lie on a gymnastic bench, bend your legs at the knees, spread them apart and rest firmly on the floor. Raise the dumbbells above you with your palms facing inward. Without spreading your elbows to the sides, lower the dumbbells down to the sides of your head, bending your arms. Return to starting position and repeat.
Step 9
Keep in mind that you need a lot of protein to grow and build up your arm muscles. You can eat weight gainers, protein bars, or simply eat more protein foods.
