How to quickly start your hand muscles

The embossed muscles of the hands are the first goal that men set for themselves when they come to the gym. Therefore, we decided to draw up instructions on how to pump all the muscles of the hands as efficiently and quickly as possible.

Only 4 muscle groups:

  • Triceps – triceps muscle of the shoulder.
  • Biceps is the biceps muscle of the shoulder.
  • Brachialis is the brachial muscle under the biceps.
  • The muscles of the forearm.

In this article, we are talking about the largest and most “popular” muscles that look most impressive. First we give a little theory, and then we will tell you with what exercises you can pump up individual muscles of the hands. We must say right away that you can pump up both in the gym and at home, and even without dumbbells. It is only important to observe the general strategy and method of doing the exercises.

Накачать руки в зале

KEY TIPS

To succeed, it is important to follow some rules:

  • The load should increase. Muscles will grow only with the load.
  • Work with your muscles purposefully. You need to learn how to give a load to a strictly defined muscle group and exclude others from work.
  • Give me time to recover. This includes daily routine, sleep, exercise, and nutrition. It is necessary to give the muscles rest so that they can recover, eat fractionally 5-6 times a day, fully sleep for 8-10 hours.
  • Do a hitch. After arm exercises, it is useful to do stretching – the fascia (the connecting tissue of the muscles) stretches and allows the muscles to grow.
  • Beginners are better off working with a trainer. He will monitor the implementation of the equipment, safety rules and compliance with the plan.

We proceed to work with certain types of muscles.

HOW TO START TRICEPS

Triceps, triceps – extensor muscle of the posterior group of the shoulder. It has the shape of a horseshoe and consists of three heads that are intertwined from the back of the shoulder and thus form one common ligament.

Как накачать трицепс

Thanks to the common ligament near the elbow, during operation, all triceps heads are included in the work at the same time. Moreover, in different exercises, emphasis is placed on one or two heads. That is, all three work, but the main load is given to a specific area of ​​the triceps muscle.

There are long, lateral and medial heads:

  • Long head. This is the internal muscle that attaches to the shoulder blade at the back. When working out, you need to maximize your arm back. Ideally, the shoulder joint should also be included in the process, since the long head is involved in its extension.
  • Lateral and medial heads. They are attached to the humerus and only extend the forearm.
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When performing exercises, the triceps is turned on from the medial head to the long, depending on the degree of the arm backward and the severity of the load.

Eventually:

  • If the load is light, then most of the load falls on the medial head.
  • If you slightly increase the load, then connect a short, external head – lateral.
  • With a large load and pulling the arm back, a long head is turned on.

This makes it clear that the lateral and medial heads work when performing almost any exercise, and training a long head requires special conditions.

Triceps Long Head Workout

The long head is attached to the blade, so for its active work it is necessary:

  • Huge pressure.
  • Putting your arms back or up above your head.
  • Connection of the shoulder joint.
  • Pressing elbows to the body.
  • Turn the brush out.

Best exercises for the long triceps head:

  • French bench presses from behind the head while standing or sitting, with the arms raised.
  • Extensions with free weights with the back of the hand.

Triceps Exercises

  • The bench press with a narrow grip.
  • Push-ups on the uneven bars.
  • French bench press with a barbell on an incline bench.
  • French bench press for the head, standing or sitting, the same can be done with dumbbells.
  • Extensions in the crossover or on the vertical block.

Safety precautions

  • You can not make sudden movements. When one joint breaks in motion, jerking with other muscles can cause injury.
  • Isolation exercises are best performed after the basic.
  • French presses can only be done after a warm-up. When loading on one joint, be extremely careful when working with large weights.

Conclusion: before starting work on triceps, warm up your muscles with a warm-up and basic exercises.

HOW TO START BICEPS

Biceps, biceps is a large brachial muscle that is clearly visible on the front of the shoulder. It got its name because it consists of two heads – short and long. The long one starts from the supra-articular tubercle, and the short one starts from the coracoid process of the scapula. Both heads connect and form the abdomen, which ends with a tendon.

Как накачать бицепс

Downloading biceps is easy – he eagerly responds to the load. In addition, biceps are a small muscle group that grows after large muscle groups. This means that it will develop, even if you just make a base.

The tendon of the muscle is attached at a slight angle, which is why the biceps can turn the arm towards the thumb. Therefore, for the development of biceps, you need to bend and deploy the forearm relative to the elbow.

The short, inner bicep head works in almost all exercises. And for working long, you need to take your elbows back, so the head is stretched and gets an additional load. It is also useful to use a narrow grip. Wide grip and elbow extension forward pumps the internal bicep bundle.

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Biceps exercises

The most effective:

  • Lifting the barbell for biceps.
  • Lifting dumbbells with supination.
  • Pull-ups on the horizontal bar with a reverse, narrow grip.
  • Lifting dumbbells lying on an inclined bench (a long head is pumped).

Biceps can be downloaded in a variety of ways: on the horizontal bar, with dumbbells and a barbell, working with your own weight.

HOW TO START BRAHIALIS

Brachialis is the brachial muscle that bends the forearm. Located like a lining under the biceps. However, she does not participate in the process of turning the hand, because it is attached exactly along the bone, and not from the side like biceps. Brachialis allows you to lift large weights for biceps, since it takes on 65-70% of the load when bending.

Сгибания рук с гантелями

Brachialis Exercises

  • Hammer curls with neutral grip dumbbells.
  • Lifting the bar for biceps with a reverse grip, with the fixing of the elbows in one position.

When performing exercises, do not throw weights from the lower point to the upper. Take the weight that you can lift without violating the technique of exercise.

HOW TO START A CURVE

The forearms are part of the upper limb between the elbow joint and the wrist. The forearm contains 4 layers of muscles of the anterior group and 2 layers of the posterior group. The muscles of the forearm belong to the group of small muscles and usually you do not need to swing them separately – the forearms work with almost any arm exercises.

Как накачать предплечья

Forearm Exercises

  • Compression of the expander.
  • Supination and pronation – the deployment of the hands in and out.
  • Bending of brushes with a bar reverse and direct grip.

HAND EXERCISE PROGRAMS

For each muscle group, you need to perform basic and isolating (conditionally basic) exercises.

On triceps

Basic:

  • Push-ups on the uneven bars.
  • Narrow grip bench press.
  • Bench press in the simulator Smith.

Insulating:

  • Extension at the crossover or vertical block.
  • French bench press or dumbbell because of the head, standing or sitting.
  • French bench press lying.
  • Biceps

Basic:

  • Bending the arms with dumbbells with a hammer grip.
  • Reverse grip barbell lift.
  • Lifting barbell for biceps while standing.

Insulating:

  • Concentrated dumbbell lifts.
  • Lifting dumbbells for biceps on Scott’s bench.
  • Lifting dumbbells for biceps while sitting or standing.

For beginners

  • 1 day. Basic exercise for biceps: 2 warm-ups and 3-4 approaches with working weights, 6-12 reps each.
  • 2 day. Basic triceps exercise: 2 for warming up and 3-4 approaches with working weights, 6-12 reps each.
  • 3 day. The basic exercise for biceps, the number of approaches and repetitions is the same.
  • 4 day. The basic exercise for triceps, the number of sets and repetitions is the same.

Example:

  • Lifting the bar for biceps while standing: 2 warm-up approaches and 3-4 with working weights of 6-12 repetitions.
  • Bench press with a narrow grip (the angle of the bench should be 15-20 degrees lower) or in the Smith simulator: 2 warm-up approaches and 3-4 with a working weight of 6-12 repetitions.
  • Bending dumbbells with a hammer grip lying on an inclined bench: 2 warm-ups and 3-4 approaches with working weights of 6-12 repetitions.
  • Push-ups on the bars: 2 warm-up approaches and 3-4 with a working weight of 6-12 repetitions.
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For advanced

  • 1 day. Basic exercise for biceps: 2 warm-up and 3-5 approaches with a working weight, 6-12 reps.
  • 2 day. Basic exercise for triceps: 2 warm-ups and 3-5 approaches with a working weight, 6-12 reps.
  • 3 day. The basic exercise for biceps, the number of approaches and repetitions is the same.
  • 4 day. The basic exercise for triceps, the number of sets and repetitions is the same.
  • 5 day. Isolated biceps exercise 3-4 approaches of 8-12 repetitions.
  • 6 day. Isolated triceps exercise 3-4 approaches of 8-12 repetitions.

Example:

  1. Lifting the bar for biceps while standing: 2 warm-ups and 3-5 sets with working weights, 6-12 reps each.
  2. Bench press with a narrow grip (bench angle below the horizontal by 15-20 degrees) or in Smith’s simulator: 2 warm-up and 3-5 sets with working weights, 6-12 reps each.
  3. Reverse grip barbell lift: 2 warm-ups and 3-5 sets with working weights, 6-12 reps each.
  4. French bench press from behind the head of a barbell or dumbbell, standing or sitting: 2 warm-up and 3-5 sets with working weights, 6-12 reps each.
  5. Bending with dumbbells lying on an inclined bench with a hammer grip: 2 warm-up and 3-4 sets with working weights, 6-12 reps.
  6. Extensions in the crossover or on the vertical block: 2 warm-up and 3-4 approaches with working weights, 6-12 reps each.

HOW TO QUICKLY START HANDS

To maximize the efficiency of muscle in the arms, it is worth using supersets. This is the execution of two or more exercises in a row without resting on the antagonist muscles. Antagonists are muscles that perform opposite functions: biceps and triceps, chest and back, flexors and extensors.

Как быстро накачать руки

Supersets can be performed in two modes:

  • Alternating exercises. A few sets of triceps exercises, then a few sets of biceps.
  • Alternating approaches in one exercise. Approach to triceps, then rest from half a minute to one and a half minutes, then approach to biceps, then rest again.

Superset Benefits:

  • By alternating exercises, there is more time to relax between sets.
  • Active recovery: while one muscle is being worked on, the other is resting.
  • Pamping Muscle filling with blood is constantly increasing, which contributes to tissue saturation.

The standard recommendation is to start working with biceps, but advanced athletes can train their senses.

Arm muscles can be pumped up by an athlete of any level – both an experienced athlete and a beginner. This can be done both in the fitness club and at home. To achieve a good result, you need discipline, time, compliance with the training regimen and proper exercise. Everything is real – good luck!