It is not so important who or what you will carry in your arms: a beloved girl, a long-awaited child, bricks for building your house - a man's hands must be strong. Incorporate these exercises into your workout routine and do it three times a week. This will allow you to quickly achieve the muscle growth you need.
It is necessary
- - dumbbells;
- - barbell with EZ-neck;
- - block simulator;
- - Scott's bench;
- - stable vertical support.
Instructions
Step 1
Take dumbbells in your hands, stand up straight, bend your legs slightly at the knees. Turn your palms towards you and bend your elbows to an angle of 90 degrees. Leave your left hand in place and lower your right hand. Return to starting position. Repeat for the left hand. This is one repeat. Do 8-12 reps.
Step 2
Raise the dumbbells over your head and bend your elbows so that the dumbbells are behind your head. Straighten your right arm, then return to the starting position. Repeat the same for the left hand. This is one repeat. Do 8-12 repetitions.
Step 3
Stand straight with feet shoulder-width apart. Take dumbbells in your hands, palms facing the body. Bend your right arm at the elbow until the dumbbell touches your shoulder. Lower the dumbbell arm until the elbow angle is 90 degrees and hold for two seconds. Then return to the starting position. Repeat for the other hand. Do 8-12 reps for each hand.
Step 4
Stand facing the block machine at a distance of 1-2 steps. Pick up the rope handle. Press your elbows to the body and slightly tilt the body forward. Bring your arms down, at the lowest point, spread your brushes. Then slowly return your arms to the starting position. When the angle at the elbow joint is 90 degrees, hold for two seconds, then continue moving. Do 8 to 12 reps.
Step 5
Hold an EZ barbell shoulder-width apart with a reverse grip. Sit on Scott's bench with the top of the support plane under your armpits. Raise the bar so that your elbows are bent to a right angle. Lock the position for two seconds and slowly return your arms to the starting position. Do three sets of 8-10 reps.
Step 6
Be sure to stretch your biceps and triceps. This will maximize your strength training by placing your bent arm behind your head as far as possible. With your other hand, gently press down on her elbow and try to lower her even lower. Stand with your back to the doorway at arm's length. Grasp the jamb, turn your hand so that your thumb is pointing down. Now gently rotate the biceps upward, keeping the body steady.
