Targeted exercises with dumbbells, barbells and strength machines will help you to train your arm muscles most effectively. To achieve a good result, it is important to consider many different nuances.
Necessary
- - gym membership;
- - dumbbells;
- - barbell;
- - power trainers;
- - self-control diary;
- - a set of exercises;
- - horizontal bar;
- - expander;
- - home exercise equipment for hands.
Instructions
Step 1
Work with your trainer to create a set of exercises. Depending on your goals and the level of training, it can be basic, work for gaining mass or vice versa, for drying, giving the muscles relief, etc.
Step 2
While doing the exercises, follow the technique - it is very important that it is correct. If you are new to sports, do not chase heavy weights, as they can lead to injuries, overtraining, and a violation of the exercise technique. For example, by doing a basic biceps exercise with the weights as high as possible, you will most likely start cheating by swinging and helping your arms with your whole body. This will remove most of the load from the pumped bicep.
Step 3
Do a super series of two exercises, one of which will be for pumping the triceps, the other for the biceps. For example, alternate the narrow grip barbell press for pumping the triceps muscle with the basic exercise for training the biceps muscle - flexion and extension of the arms with a barbell from a standing or sitting position. Exercise options and combinations can be different, the number of approaches and repetitions will also depend on the training complex you choose.
Step 4
When focusing on the development of biceps and triceps, do not forget about the forearms. To train them, use basic barbell exercises: bending the arms with an overhead grip, bending the arms at the wrists while standing or sitting on a bench, etc. Do also an exercise with dumbbells - Zoottman's flexion: sports equipment is taken with a grip from above and an alternating movement of the hands up and down is carried out. Choose a weight that allows you to perform at least 10-15 reps in two to three sets.
Step 5
When exercising, keep in mind that muscles adapt over time to stress. Change the training program periodically, vary the weights, use the pyramid principle - increase and decrease the weight of sports equipment, replace the usual exercises with new ones, etc.
Step 6
Along with the use of barbells and dumbbells, exercise on special strength machines, which will also help to effectively develop the muscles of the arms.
Step 7
For the most effective training, use the help of a gym partner. Performing the exercise on the last repetitions, you may not push the barbell or dumbbells to the end, getting stuck in the so-called "dead center". This is where you will need the help of another person who, with minimal effort, will help you overcome this bar.
Step 8
Pump your arm muscles no more than three times a week, as they must have time to recover.
Step 9
Remember to pay attention to proper nutrition. It should have enough protein - the building blocks of your muscles. Fats and carbohydrates are also needed to provide energy for high-performance workouts. And, of course, your diet should contain a variety of vitamins and minerals needed to maintain overall body health.
Step 10
Hand muscle training can also be done at home. Exercising with dumbbells, on a horizontal bar, with an expander, various home sports equipment, push-ups from the floor - all this also effectively makes the muscles of the arms work.
