Strong arms are a sign of a real man. The ability to deliver strong punches is appreciated not only in boxing or in any other martial arts. You cannot equate the expressions "strong arms" and "big muscles". Typically, arm strength and punching exercises do not add inches to your biceps. But it is still necessary to fulfill them. Add a few exercises to your workout routine and the results won't be long in coming.
It is necessary
- - a barbell or dumbbells with a thick bar;
- - small solid rubber ball;
- - gymnastic mat.
Instructions
Step 1
Take a barbell with a thick bar. Stand up straight with your shins almost touching the bar. Grasp the bar with an overhand grip. Slowly straighten, lifting the bar with straight arms. Move your hips slightly forward as you lift your hips. Then slowly lower the projectile to the floor. Perform 3-5 reps with maximum weight.
Step 2
Perform a fat bar deadlift with one hand. Use an overhead grip. Do 3-5 reps with maximum weight and change hands.
Step 3
Stand up straight. Take a barbell or dumbbells with a thick bar in your hands. The arms with the projectile are freely lowered along the body. The palms are turned outward. With a quick jerk, using the force of inertia, throw the projectile to your shoulders. Lock the position for one to two seconds. Slowly lower the barbell down, extending your elbows. Negative lifts put a lot more stress on the biceps and forearm muscles.
Step 4
Take a barbell with an overhead grip. Stand up straight, arms down, back straight, look in front of you. Hold the weight as long as you have enough strength in your hands. This hold exercise is essential for the development of the muscles in the wrist and hand. The heavier your fist is, the sharper the blow will be.
Step 5
Take a small rubber ball. Squeeze it firmly. Try to crush the ball in the palm of your hand. Work alternately with both hands. Do this exercise daily, every free minute.
Step 6
Hang from a horizontal bar with a thick bar. In this capacity, it is convenient to use the upper goal post of a football goal. Bend your legs slightly and cross them at the ankles. The exercise is performed for the duration of the hold. Try to increase the amount of time you can hang on the bar with each workout.
Step 7
Take the position "lying on your fists." Slowly bend your elbows and lower your body down. When is the breast? touches the floor, push yourself up sharply so that you have time to clap your hands. Land on slightly bent arms to avoid damaging your elbow joint. Do push-ups on a gymnastic mat to avoid injuring your knuckles as you land on your fists.
