Voluminous, developed arm muscles are not only beautiful, but also practical. However, to achieve the desired result, it will take some effort and time. Biceps and triceps are a rather complex muscle group. That is why it is important to find the right set of exercises.
Instructions
Step 1
The most effective exercise to strengthen and develop your biceps is a barbell curl in a standing position. The bar should be held with a grip slightly wider than the shoulders, and the elbows should be pressed as tightly as possible to the torso. Bending your arms, lift the bar to your chin. There are two options for performing this exercise. "Precise", in which the torso does not deflect back during the movement, and the arms are fully extended in the starting position, is suitable for the first 9-11 reps. The so-called style of "cheating" - lifting the bar by turning the body into a kind of pendulum, which makes it somewhat easier to work with the apparatus, on the contrary, it is best used during the last few approaches.
Step 2
Concentrated dumbbell curls increase the height of the biceps. Take the shell in your hand and sit on the edge of a low bench. Correct position: The elbow rests on the inner thigh, slightly above the knee. In the starting position, the arm is straight down. Bend it slowly towards the shoulder, then lower it back down without changing the pace. After doing as many repetitions as possible for you, do the exercise with the other hand.
Step 3
The bench press helps to develop the triceps. It is better to perform it with the help of an assistant. Take a horizontal position, with your feet resting on the floor on either side of the bench. Ask to give you a fairly heavy barbell, but do not overestimate your strength by choosing the weight of the weights. The grip should be narrow - place the hands about 5-10 cm apart. With your elbows pressed against your torso, lower the barbell to your lower chest and squeeze it up again. It is better to start with a small number of repetitions.
Step 4
The next exercise helps you work your middle triceps. It can be performed both sitting and standing. Spread your legs shoulder-width apart or sit on a sports bench with your feet flat on the floor. Starting position - hands holding the dumbbell raised above the head, elbows bent and pressed against it. Extend your arms to full extension, raising the projectile over your head. Slowly return to the starting position, then do a few repetitions.
