Quickly pump up your hands at home. How to pump up your arms at home? Proper nutrition and exercise technique

Which guy doesn't dream of big, sculpted triceps and biceps?

Want to look fit and in great shape to stand out from the crowd? Then read on and you will learn how to pump up your arms at home.

I am an experienced bodybuilder and I want to say that arm workouts are my favorite.

If you do not have enough time or desire to go to the gym - do not be discouraged. You can pump up your hands at home.

In my experience, arm isolation exercises are a great way to build muscle. Only you also need to correctly plan the diet, it must contain enough protein, carbohydrates and fats so that the total muscle mass of the body grows, and with it the muscles of the hands.

Currently, you will find a wide variety of exercises for arms at home to build biceps and triceps, but I want to tell you about the most productive ones. Thanks to them, I can boast of the relief of my hands!

First of all, you will need sports equipment, these will be the most ordinary basic simulators, nothing supernatural.

dumbbell set
Curved bar
Pull-up bar
Adjustable Bench Bench

Fortunately, any inventory and simulator can be bought in an online store with home delivery, you can find worthwhile things at a low price.

Hand training takes time and diligence.

Exercises for training arm muscles are simple, anyone who wants to have beautiful relief muscles can do them at home. The main thing in this matter is to be patient and forget about laziness. Systematicity is very important: your workouts should become constant, you should not neglect them.

If you are thin by your constitution, then you should exercise 4-5 times a week and eat hard.

Be prepared that the result will not appear as quickly as you would like. 2 weeks is too short a time. I repeat, you have to be patient.

But if you are persistent and consistent, your efforts will not go in vain. You will be proud of your hands!

Rock your arms 1-2 times a week

You should not stop at 1-2 simple exercises for biceps and think that this will be enough. I recommend that you do 3-4 exercises for biceps and triceps.

You must force your muscles to work at full strength.

I never get tired of repeating that if you do not feel pain in the muscles after doing the exercises, then such training is ineffective.

Do you know the best way to exercise? I will now reveal my secret to you. One day I do exercises for biceps and pecs, and the next I do exercises for triceps and back.

Do not be surprised, below I will explain what and how you will do.

If you have weak muscle mass, then you will need 6-8 weeks for a more or less pronounced result.

Do not forget about other muscle groups: your body must develop in proportion. Otherwise, you will look like a sailor Popeye.

Hand exercises at home

Most beginners make one common and very stupid mistake - they pump their biceps every day.

It is not at all surprising that such training does not bring them any result. Unfortunate bodybuilders get frustrated, burn out quickly and gradually reduce their physical activity to nothing.

Remember one important thing: in order for your muscles to grow, they need rest.

I boldly declare to you that both isolating exercises and complex ones give good results.

In the process of training, I pay attention to both large and small muscle groups.

For example, as I said before, I work biceps and chest one day and triceps and back the next.

Of course, all people are different, but I talk about my experience, about what helped me.

A set of exercises for hands at home

Biceps exercises

Pull-ups on the horizontal bar 4 sets of 10-12 reps
Insulating bend of the arms on the block 4 sets of 10-12 reps
Standing bicep curl 4 sets of 10-12 reps
Seated Dumbbell Curl 4 sets of 10-12 reps

Triceps exercises

Video: a set of exercises for hands at home

Results on how to pump up your arms at home

It is not necessary to go to the gym to have embossed pumped up arms. If you have a standard set of weighting agents, then it is quite possible to swing your arms at home.

All you need is dumbbells, a barbell and a pull-up bar. The arm exercises are very simple and easy to do! Put on your favorite music for the background, and go!

None of the men will refuse beautiful hands with embossed muscles, because the hands are the visible part of the body, which can most often be shown to others. Well, when the muscles are given by nature, in all other cases the question becomes relevant: how to pump up your arms at home quickly and efficiently?

Professionals have given enough recommendations on how to pump up your hands at home. It remains to listen to the advice and start training. Experts say that if you train correctly, then in a month or two you can get beautiful embossed arms, having worked out the pectoral muscles in parallel.

Exercises with which you can quickly pump up the relief muscles of the hands at home:

Flexion and extension. Perhaps the most simple exercises, which will not be difficult to perform correctly. At home, in order to quickly pump up your hands, it is recommended to use a barbell from improvised means. A few simple rules regarding the question of how to quickly pump up your arms with a barbell:

Decide on weight. To quickly pump up your hands from home, you should not immediately take exorbitant weight, this will lead to a violation of the technique. The first month of training you need to learn how to do the exercises correctly, and after that add weight.
Before extensions and flexions, a warm-up is always necessary, with the help of which the athlete will stretch a little, warm up the muscles and improve blood flow.

At home, the complex is correctly performed as follows:

The man should stand against the wall, while the back remains straight.
The neck is taken with a wide grip, the brush wraps around the neck from below.
We raise-lower the bar to the chest and away from the chest, without moving the elbows.
At the bottom point, the elbows are not fully unbent.
After several approaches, the grip is changed. The brush is located above the neck and the barbell is pulled to the chest.

During the exercise, not only the shoulders work, but also the back of the man.

Exercises with dumbbells. It differs from the previous method. Below we will tell you how to pump up your arms with dumbbells yourself at home in three ways:

Lifting dumbbells alternately. The technique is simple: a man, sitting on a bench or stool, raises and lowers his hand from a dumbbell. At the top point, you need to make a stop and count to 3-4, then slowly lower your hand.
The second method is called "hammer". Both hands work at the same time. The technique is no different from the previous one.
Dumbbell rows to build the back of your shoulder. We are talking about the back delta, which even some professional athletes forget about in the process of training. Meanwhile, pumping up the back of the delta is easy. The man should lie on the bench with his stomach, while inhaling, the dumbbells rise up to the level of the chest, and the elbows are spread to the side. As you exhale, lower your arms slowly.

Any of the proposed techniques allows you to pump up your arms and get beautiful shoulders after a month or two of training with increasing weight at home. The advantage of training with dumbbells is the ability to give different loads to the hands, taking into account the anatomical features of the man. It is difficult to say how much weight can be taken for each specific man in order to pump up his arms. It all depends on the degree of fitness and the ability to endure physical activity.

Many are interested in how to pump up your arms at home with push-ups and whether it is realistic to do it. The answer is to pump up your hands in this way is quite real. With the help of push-ups from the floor, you can strengthen the muscles of the hands and pectoral muscles. Moreover, there is more than one exercise of a similar plan to perform at home. Push-up technique:

Classic. The man takes the emphasis lying on slightly bent elbows. The palms are located at the width of the chest. We start pushing. Please note that at the bottom point, the shoulders form a right angle with the forearms. The chest does not touch the floor.
Narrow grip push-up technique. The difference from the previous one is that the thumb and forefinger of both hands should touch. Narrow grip allows you to work out the back of the hands.
Wide grip push up technique. Hands are placed wider than shoulders. During the exercise, not only the arms work, but also the pectoral muscles.

There is also a technique of push-ups from the floor with cotton, with legs thrown back. Such a large number of different ways to perform the exercise allows you to pump up different muscle groups exclusively with push-ups. How many push-ups a man should do at a time is not specified. Everything will depend on the fitness and the ultimate goal of the athlete.

Bar exercises. Allow at home to quickly work out the muscles of the back, pectoral muscles and arms. To properly train on the uneven bars, you need to learn some rules:

Before training on the uneven bars, be sure to warm up. It is important that the muscles stretch and become more flexible. Warming up will prevent possible injury.
For beginners, it is better to use a standard grip on the uneven bars. An overly wide hand position increases the risk of injury.
The regularity of the exercise on the uneven bars will be the key to the success of training.
The ideal number of approaches is 4-5, with repetitions - from 8 to 15.
It is important to maintain tension in all muscle groups, both during lowering and when lifting the torso. Failure to follow this simple rule can cause the pectoral muscles to overstretch and cause injury.
Exercises on the uneven bars are performed quickly, but without jerking.

If a man wants to give an additional load on the pectoral muscles, then the bars must be placed wider. Also, giving a load on the large pectoral muscles, you need to make sure that the legs do not touch the floor, but are bent at the knees and pulled up to the body. The elbows should be apart and the back slightly rounded. Technique is often posted on video on the Internet.

Exercises on the horizontal bar. You can easily pump up your hands on the horizontal bar. In addition, this method has one, but a big advantage - classes on the horizontal bar do not require any material costs and the execution technique is often quite simple. Basic techniques that allow you to quickly pump up your hands on the horizontal bar:

Reverse grip pull-ups. To do the exercise correctly, hands are shoulder-width apart. The palms should face the athlete. At the top point, the chin touches the crossbar or rises above it.
Pull-ups on the horizontal bar using a direct grip. The palms look away from the athlete. The technique is identical to that described above.
Pull-ups on the horizontal bar with different grips. To hold them, the hands must look in different directions. Change the grip of the hands should be every 5-7 times.

Pull-ups on the horizontal bar have their own trick. For the training to be most successful, the first approach must be carried out to the maximum. The second approach is less intense. After all repetitions and a break of several minutes, the man should push himself off the floor the maximum number of times. It is preferable to do the first week in a day or two. Each type of pull-up can be found on the video on the Internet.

When a Personal Trainer Doesn't Hurt

It is not always possible to achieve the desired result by exercising at home, so when the question arises of how to pump up big arms, professional athletes advise exercising in the gym. It does not hurt to seek advice from a personal trainer even if the execution technique seems correct, but it is not possible to achieve the required volumes. Professionals give such advice regarding the question of how to pump up huge hands:

Training solely the muscles of the hands is unproductive.
To achieve impressive results, especially in the initial stages, be sure to perform all the basic exercises: squats with a barbell, deadlift, bench press.
Knowledge of anatomy is welcome. To work out different muscles of the hands, you need to know how they work and where they are located.

When asked how to pump up big arms, professionals answer that it is best to perform the following exercises:

Give a load simultaneously on the biceps and back, as well as the pectoral muscles and triceps. This combination is considered a bodybuilding classic. Complexes can be seen on training videos.
Combination of biceps with pectoral muscles and triceps with back. Exercise can be done every other day. This will allow you to relax individual muscles and start training with renewed vigor.
Simultaneous training of biceps and triceps. The method is good because it allows you to train both muscle groups at the same time, but for this training you will have to allocate a separate day a week.

Some athletes, when asked how to quickly pump up their hands, answer - do supersets. The easiest way to do them is in the gym, since the concept of a superset implies an almost non-stop training process involving different muscle groups in turn. However, professionals warn against abuse in this way. In the form of supersets, 1-2 workouts per week or 5-6 per month can take place.

Instant or slow

And finally, we will highlight the issue regarding the multiplicity of training. Many men think that daily activities will give a more significant effect. This statement is not entirely correct. Muscles do not grow during training, but exclusively between them. Therefore, it is not worth training for a whole month every day. When asked how much per month you need to do, professional athletes say the following:

The ideal training schedule is a purely personal matter. How much a man needs to train can only be advised by a personal trainer after assessing the fitness of an athlete.
If there is no opportunity to train in the gym and a personal trainer is not available, then the advice is this: it is better to do 9-12 times a month, taking a break between workouts of 2-3 days.

Sometimes it happens that it is not possible to pump up the muscle mass of the hands. The size and relief of the muscles remain for a long time - a month, two, - without dynamics. In such a situation, you should think: are the workouts built correctly? In this case, professionals advise watching a training video, analyzing the exercises of other athletes in the gym, and asking for help from a personal trainer. A radical change in the training scheme, a fresh look at the usual set of exercises will allow you to “stir up” the dormant arm muscles and make them work.

Powerful hands for many are an indicator of masculinity and strength. Big biceps are exactly what every aspiring bodybuilder dreams of. Strong hands will make girls look at you with adoration, and men will respect and envy you.

You can quickly pump up your hands both in the gym and at home. The main thing here is the regularity of classes and perseverance.

How to pump up your arms? Training Basics

Knowledge of the structure of the hands will help to get the most out of the classes. Having understood which muscles you need to do exercises on, you will not pump one biceps, while leaving the rest of the muscles in their original state.

Together with the biceps you will have to download:

Deltoid muscle that forms the shoulder. Strong deltas make the hands aesthetic, and you can pump them up through a variety of exercises like raising your arms to the sides.
Triceps- a muscle that has a larger volume than the biceps. The size of your triceps largely determines the thickness of your arms. You can pump it up with the help of other exercises.
Having decided to pump up the muscles of the hands, do not forget about the forearms as well.. Their muscles are not so noticeable, but they perform many important functions: they control the rotation of the hand and forearm, the motor skills of the fingers.

How to quickly pump up your hands: basic principles

Before you start training, set a goal to which you will strive. Do not immediately rush headlong into the pool, excessively loading your hands. By following the correct training and rest regimen, you will soon notice the first results, and over time, the girth of your biceps will approach the canonical 35% chest girth in bodybuilding.

Pumping the muscles of the hands, adhere to the following recommendations:

Do hand exercises slowly, without momentum.. Make your muscles sweat during the next set. Fast push-ups or barbell curls will not only not give you the desired result, but also will not teach you the correct technique. From the very beginning, try to do each approach technically and slowly.
To pump up muscles quickly will help support tension during training. Try not to relax the muscles in any phase of the exercise. Let's rest our hands only after the end of the next approach.
All exercises should be performed with maximum range of motion..
Learn to breathe properly. Breathing plays a very important role, because without sufficient oxygen supply, your muscles will not be able to work in extreme mode. Starting the exercise, inhale, then exhale during the positive phase and exhale again during the negative phase. Inhale through your nose, exhale through your mouth.
Let your hands rest. Muscles do not grow during training, but during recovery after them.
Eat Enough. Without the right building material, your muscles will not be able to grow even under constant stress.
For those who are looking for how to pump up their hands quickly, the main advice is to constantly support progress. Don't stop at one projectile weight. Increase the working weight of dumbbells or barbells as soon as your muscles get used to it, and you feel that the previous load is no longer enough.

We swing biceps at home

How to build muscle quickly with simple exercises? Pretty easy. To pump your hands at home, you do not need simulators. It will be enough to have a pair of collapsible dumbbells on hand:; and if there are none, then the usual ones will help. If done regularly, these exercises will be enough to make your arms powerful and muscular.

You can pump up the muscles of the arms at home with the help of push-ups, if they are performed in compliance with the technique. To perform the exercise for the hands, take the original position: lie on the floor, rest your hands on the floor a little wider than your shoulders, put your toes on the floor together. Straighten your arms, lifting your body off the floor.

Try to do push-ups so that your body forms a straight line, do not arch or lower your pelvis down. This will shift the focus of the load and make the workout less effective.

Push-ups for pumping biceps have a special technique. Hands should be placed as close to the torso as possible, and the hands should be turned so that the fingers are directed towards the legs. If such push-ups are unusual for you, try doing them, leaning on dumbbells. Going down, try to touch the floor with your chest. No need to lie down, the touch should be instantaneous, after which the body should be slowly squeezed up with the help of hands.

You can do such push-ups for biceps 2-3 times a week. If you are a beginner, do 4 sets of 20 push-ups in one workout. Increase the number of repetitions when you notice the first progress.

How to pump up your arms in the gym

Those who can visit the gym should try the following exercises for pumping biceps:

Bending the arms in the Scott bench. This simulator fixes your arms, preventing extra muscles from working. Each approach will maximize the load on your biceps.
Sitting arm curl. They are performed with the emphasis of the elbow of the working hand on the thigh.
Standing arm curl. Feet shoulder-width apart, hold the dumbbell with a grip from below. We bend the arm so that the projectile is at shoulder level. All movements are performed slowly.

No less attention should be paid during training. It is impossible to pump up your arms quickly without proper study of the triceps muscles. The following exercises will be effective for beginners and not only:

Push-ups on the uneven bars. They are done in a vertical position with a straight torso. We lower the body slowly, trying to sink down as much as possible. The elbows are pressed close to the body.
Push-ups from the floor with a narrow grip. They differ from ordinary push-ups in the setting of the hands, which are placed on the floor a few centimeters apart. Arm curls are held to the point where the shoulders are parallel to the floor. Read: .
Dumbbell Bench Press. Lie down on a bench, holding the dumbbells at chest level with a hammer grip. Forearms look vertical. Extend your arms up, then slowly return them to the starting position.

How to download fast? With the help of the following hand exercises:

Wrist flexion. Sit on a bench with your feet shoulder-width apart. Place your forearm on the surface of the thigh, after taking the dumbbell with an underhand grip. Lower the projectile by extending your wrist. Slowly bend your wrist.
We swing our wrists while standing. We stand with our feet shoulder-width apart. The dumbbell is held with an overhand grip. We perform the extension of the wrist, raising the brush as high as possible.

Pumping up the muscles in the arms is not enough, you also need to take care of. You can make the deltoid muscles large as follows:

Breeding arms with dumbbells to the sides. Performed standing, feet shoulder-width apart. The arms are on the sides of the body. Spread your arms to the sides, raising them to shoulder level. Slowly lower down to the starting position.
Raising arms with dumbbells in front of you. We become the same as in the previous exercise. Dumbbells are held with an overhand grip. Slightly bent arms are carried forward to shoulder level, after which they slowly return to their original position.
Breeding arms with dumbbells in an incline. We put our feet shoulder-width apart, tilt the body so that the back is parallel to the floor, arms down. Without straightening your back, spread your arms to the sides, then slowly return to the starting position.

If you are wondering how to pump up your arms quickly, you need to clearly follow the recommendations above. Constant training and proper arm exercises will help make your muscles strong and sculpted in no time.

A beautiful, toned body attracts attention. Of course, many people dream of being slim and for this they are ready to follow the most rigid diets. Losing weight with a diet over time leads to the problem of loose and sagging skin in the arms, waist, and hips. And if clothes can help hide some of the flaws of the body, then with hands it can be more difficult, especially in the summer.

Increased strength in the arms

Many exercises have been developed to strengthen and develop the muscles of the hands. You can choose different levels of severity, aimed at the desired muscle group.

Exercises can be performed without weight and with them. Exercises without weights are used to warm up the body and improve muscle flexibility. The sequence is important here. In the beginning, exercises are done for the hands, then for the forearm and the shoulder itself.

To pump up your hands, you must perform a small set of exercises aimed at warming up.

This helps prevent any complications. Gives stability and performance to perform the complex at high speed. Warming up the muscles, you can proceed to more complex exercises.

The most important moment in pumping up muscles is Take time for yourself only 3 times a week. For classes, it will take only about half an hour, but the result will be visible immediately, the skin will tighten. Feel free to wear sleeveless clothing.

Be sure to purchase dumbbells weighing two kilograms each. It is this weight that will not allow the muscles of your arms to pump and will give the desired relief.

If you don’t have dumbbells, don’t worry, they will perfectly replace ordinary plastic bottles with water poured into them. To restore muscle tone, there is only one recipe - constant training and healthy food.

In order for the hands to have the desired shape, it is important to know that for this it is not enough to lose those extra pounds. The volume after the diet will certainly become smaller, the skin, unfortunately, will be flabby and sagging.

There are many ways to help lose weight, all of which are aimed at reducing calorie intake and switching to healthy foods.

For weight loss, you must adhere to the following rules:

Refusal to eat fried and fatty.
Drinking water in the right amounts.
Refusal of fatty meats in favor of chicken and turkey.
Do not drastically reduce the volume of your portions, try to replace this volume with vegetables and fruits.
Be sure to eat protein foods for breakfast.

Aerobic exercise is the first assistant in the fight against fat. Muscle building will not be very successful if the hands are covered with a thick layer of adipose tissue, the skin will remain flabby and wrinkled.

The most effective aerobic exercises are dancing, running and swimming. Moderate aerobic training should be no more than 140 hours per week. Only regular workouts and a healthy diet will help you get quick results.

All types of training include. Simple exercises allow you to stretch, warm up the muscles for subsequent exercises and allow you to perform loads.

Small hand charger

Within 2 minutes we make rotational movements with the hands.
It is necessary to raise your hands up and pull yourself up behind them in the direction.
We spread our arms to the sides, at floor level and pull ourselves up to the top.
We bend our arms at the elbows

Let's start pumping triceps and biceps.

The muscles located in the shoulder area are divided into flexor and extensor muscles. To find the right shape, concentrate on the exercises. Strengthen and pump up the biceps.

Take dumbbells. The position of the legs shoulder-width apart, bend them at the knees. The blades are reduced to the maximum. Hands are lowered down, now we slowly raise them and, while squeezing our elbows.
For triceps. We take dumbbells in our hands and raise our hands above our heads, turn our palms forward. Now we bend in a slow motion, bend and unbend our arms towards the head.
Position, as in the second exercise, only the arms are unbent back. The legs are also shoulder-width apart, straightened arms are now laid back. Raise and lower slowly (no need to bring them forward).
Take a chair and sit on the edge , rest your hands behind you, now slide yourself forward from the chair, and go down and up again.
Lie on the floor, arms extended with dumbbells to the sides, now bending, lower them to your chest.

The most common simple push-ups

One of the most effective exercises is "bar". The plank tightens almost all parts of the body. Within a week, you can feel the changes in your figure. The main advantage of the exercise is the lack of special devices. You need a mat, and the desire to dedicate a few minutes to yourself.

Important! If you are overweight or have a disease of the spine, be sure to consult a doctor, as there is a large load on the vertebral sections.

The first week of class will not seem easy. But in a week it will be the usual morning exercises. At first, try to hold the "bar" for about twenty seconds, gradually adding time. Don't be discouraged if it doesn't work out, keep as much as you can. With time, everything will work out.

By exercising daily, you will get a trained beautiful body. Strengthened muscles due to the “bar” will correct your posture. Neck, back, arms, lower back will be strengthened. If there were problems with flexibility, after a while you can easily reach the floor with your palms. "Plank" develops not only flexibility, but balance, has a positive effect on the nervous system.

During a statistical exercise "bar" no need to make movements, the body must be held in a certain position for a while. "Plank" acts on deep muscles. Makes them work hard.

For exercises, be sure to connect massage, scrubs, sauna. Sports, procedures, contrast showers will restore beauty and health to your body.

sagging skin

In order to look good, diet alone is not enough, you need to exercise. Why does the skin sag with rapid weight loss. Subcutaneous fat, burning, reduces the volume of the hands, and the skin becomes larger than it should be. She does not have time to recover with changes that occur with the volume of the body.

This is a real problem that appears after a successful diet. The normal state of the skin, its elasticity is associated with hormonal balance. With an increase in estrogen levels, the regenerative processes occurring in skin cells are disrupted. The rate of collagen production and metabolic processes are reduced.

The risk of loose skin may be associated with the use of hormone replacement drugs during menopause, pregnancy, and adolescence. Low protein diets interfere with the skin's natural regeneration process.

With a sharp weight loss of two sizes, it is urgent to take all measures against sagging skin of the body. These recommendations are suitable for both women and men.

Prevention at sagging skin

When preventing sagging skin, it is necessary:

Do strength training.
Eat a diet rich in proteins and fatty acids (omega 3)

To improve the metabolism in the body, you need to load yourself with strength exercises about three times a week. The process of burning excess weight will increase by as much as forty percent, while there is an improvement in blood circulation.

For example. Active squatting with weights on the shoulders gives active blood access to the contracting muscles. The skin is nourished by a rush of blood, and the skin begins to tighten naturally.

When buying groceries in the supermarket, give preference to lean meats. Opt for chicken breast or turkey meat instead of pork. Any seafood should definitely add to the list of useful products. When choosing an oil, opt for olive oil, as it contains omega-3 fatty acids, thanks to which the skin is quickly restored.

Many women wrap plastic wrap around problem areas to quickly lose extra pounds while jogging. Before doing this, do not forget to apply a mask containing marine collagen (found in seaweed) to your body, thanks to which your skin will retain its elasticity.

Hello dear readers! For beginner athletes, pumping up their hands is a big problem. For many months they subject their hands to physical exertion, but there is no result. Therefore, I propose to figure out how to pump up the muscles of the hands at home for a man and a girl.

I note that muscle growth is facilitated by the use of basic exercises along with intense training, increased load, proper nutrition and recovery.

When it comes to pumping hands, I recommend choosing a training program subtly. The main reason for the lack of growth is the excessive passion for training the arms, while other muscle groups remain out of work.

What is the secret of a highly effective program? It provides a series of intense and short workouts using effective exercises, followed by a period of classes. The program is extremely painful. I hope this doesn't scare or stop you. Believe me, after completing several cycles, the muscles will swell. Just do not overdo it, as it is unhealthy.

shock training program

The exercises provided by the program affect the muscles of the hands: forearms, biceps, triceps and brachialis. Now let's talk about exercises for biceps and triceps.

Arm curl . Perform the exercise with a narrow grip. The distance between the hands on the bar is 20 cm, so the biceps heads will receive the optimal load.
Bending the arms on an incline bench . For the exercise you will need dumbbells. Due to the tilt of the back, the biceps are stretched to the limit. To perform, bend your arms together or in turn.
Concentrated lifting . Exercise allows you to finish off the biceps. With it, increase the height of the biceps in a contracted state.
Extension of the arms on the block with a neutral grip . Works on triceps. This is why the handle must have parallel handles. Alternatively, use thick rope.
Overhead arm extensions . Train triceps. At the lowest point, it stretches, which increases the level of effectiveness of the exercise. In this case, it is recommended to use a disc from the barbell instead of dumbbells.

The program is based on the principle of supersets. After completing the exercise, immediately proceed to the second without pauses and respite.

Train your biceps first. Take a barbell and do a few warm-up sets using a light weight, bending your arms with a narrow grip.
Next, rest a little and start the working approach, increasing the weight of the bar. Work your biceps to failure. Since the approach is heavy, more than 10 repetitions will not work.
Now comes the superset. Do incline curls first, and then switch to barbell curls. Perform each exercise 10 times.
Take a minute break. Then finish off the biceps with concentrated curls. This completes the muscle training. Switch to triceps.
Use the program once a week or less. It all depends on the speed of recovery of the body. If you work out three times a week, replace one session with a shock program. For the remaining two workouts, skip the arm exercises.

Thanks to shock exercises, you will quickly make your arms massive and curly at home.

Exercise at home

If, despite attacks and rapid attacks, approaches and additions, the arms refuse to increase in volume, then you are using the wrong arm pumping technique at home.

I note that pumping up your hands at home is real. In this section of the article I will tell you useful tips along with the structure of an effective workout that will help you realize your dream within the apartment.

I will immediately warn you that we will swing our arms without special equipment, the cost of which is amazing in size. However, during training, you will not be able to relax. Let's start.

After each workout, the hands should rest. If you constantly work out, do not count on growth. Since the muscles of the hands are small, they are overworked.
After completing one cycle, rest for two weeks. Then move on to new exercises using heavier weights.
Be sure to exercise strength. For this, the French dumbbell bench press in the supine position is suitable. At the same time, increase the weight by 5 percent weekly.
The biceps training program involves bending the arms. So stretch regularly. Increase bicep muscle mass and strength with this amazing exercise. If you can easily perform 10 pull-ups, then it's time to think about additional weight.
I recommend stretching after every workout. Stretching the muscles lengthens the fascia, which provides an increase in volume.
Don't neglect your forearms. If they are weak, do not pump up the biceps. Put pads on the barbell. Working with a thicker bar will increase your grip strength.
Move your legs too. Their training causes the body to go into an anabolic mode, which contributes to the accumulation of growth hormone. At the same time, other muscles receive more substance. So make friends with lunges and squats.
Additional complexes will help to pump up muscles. Before training, use tyrosine with caffeine, which will have a positive effect on mental focus. In the process of training, I recommend using useful amino acids that help maintain intensity. After training, provide the body with access to freeze-dried proteins.
Eat hard. If the body weight does not increase, it makes no sense to increase the volume of the hands. Constantly saturate the body with protein, fats and carbohydrates. We will talk about special diets for athletes later.
Imagine what your hands will look like after three months. Perhaps the results are still far from ideal, but their presence is already a small success. I do not advise you to measure your hands daily. Better focus on weight and nutrition.
Recovery is the key to success. It promotes good sleep. Do not ignore massages, walks, saunas and steam baths. All this will speed up and improve the recovery process of the body.

Videos exercises

I have put useful knowledge at your disposal. You just have to put them into practice and soon impressive "banks" will appear under the sleeves of the T-shirt.

How to pump up the hands of a girl at home

Did you know that daily strength training is extremely beneficial. This allows you to look good, raise self-esteem, tone muscles, slow down aging.

I will tell you how to pump up the hands of a girl at home. Undoubtedly, girls do not need powerful hands. They are interested in skin tightening to look beautiful. To do this, it is enough to perform a large number of approaches using a small weight.

I present a set of exercises with which you can effortlessly correct your hands.

Push ups. The exercise focuses on the triceps and will make the arms graceful. Take a standard pose and lower your torso to the ground, then return to the starting position. 15 repetitions is enough. If it's hard, lean on your knees.
Mahi hands. Take small dumbbells in your hands and place your feet shoulder-width apart. Spread your arms to the sides and bring them together in front of you. As in the first case, the number of repetitions is 15.
Arm curl . Exercise makes the biceps work, which contributes to the burning of body fat. The stand is straight. Bend your arms with dumbbells in turn, pressing your elbows to your waist.
French bends . Train triceps. Sit on a chair, take a dumbbell with both hands, put it behind your head and move up and down along your back.
Reverse pull-ups . Focused on training the biceps. It is enough to pull up 15 times. If you do not have enough strength, hang. This strengthens the muscles.
Mahi through the sides . Sit on a bench, straighten your back and spread your arms with dumbbells to the sides. Raise your arms up and bring your palms together.
Concentrated Curls . Sitting in a chair, rest one elbow on your thigh. Lower the other hand with dumbbells down. Raise the projectile up 15 times and change hands. Don't forget about rest.

Remember, dear ladies, if you dream of toned arms without flaws, train with light dumbbells. The maximum weight of the sports equipment must not exceed 2 kilograms.

Daily exercises that do not require a lot of effort and time will help you find toned and beautiful hands. It takes a little desire and perseverance from you, and the result will not be long in coming.

How to pump up the arms of a man

Guys dream of big and powerful hands, as this is a sign of strength and courage. How wonderful wide wrists look, especially if they are emphasized by biceps and sculpted triceps.

An important role in pumping hands is played by genetics, and the training program should not be relegated to the background.

Triceps is the largest muscle group located on the arm. It easily responds to loads and develops. With proper training, triceps will increase to decent volumes. Triceps has three heads and for training it is better to use basic exercises that affect all points.

There are isolation exercises, including the French press along with the pull of the upper block. Their impact is too weak. Multi-joint exercises are considered more effective: bench press and push-ups on the uneven bars. Let's talk about them.

I recommend doing push-ups on wide bars so that the load falls on the triceps. While exercising, keep your back straight.
Classes with a barbell with a narrow grip in the supine position require the correct technique, otherwise the load will shift to the deltas and chest muscles. Do not spread your elbows to the sides in the process of lifting the projectile, because this involves the pectoral muscles.
Try to keep your elbows moving along the body. If technique is difficult to follow, reduce the weight of the bar by removing a few plates.

To get the result, work with a barbell and do push-ups on the uneven bars. For biceps, these exercises are basic, which cannot be said about the French press and other options.

As for forearm training, without mastering heavy basic exercises, it is useless. Deadlift along with pull-ups will strengthen the muscle group of the forearm, making it elastic and massive. Let's talk about the exercises that deserve the most attention.

Hanging on the crossbar. The exercise will seem simple, but it is not. It trains endurance. The more you can sag, the more massive your forearms will become.
The second exercise involves using a short bar with light weight. It is recommended to perform on a special simulator. Make the first ten movements up, and then the same amount down.
The third exercise strengthens the tendons. This has a positive effect on the grip strength of the palm and grip. Push up on your fingers fifty times. In six months, the grip will change, and the forearms will increase.

Arms need less recovery time than other muscle groups. Take this feature into account when compiling a set of exercises.

Since you are interested in increasing muscle volume, I do not recommend using the program of professional athletes. It provides a high load on the muscles. For normal growth of muscle mass at home, a couple of basic exercises are enough.

Exercise for teenagers

Every self-respecting teenager wants to have an athletic figure. And no wonder, because girls like pumped-up guys, and hooligans are in no hurry to get involved with such strong men. Even at an early age, boys look at themselves in the mirror, appreciating the attractiveness of the body. As practice shows, they are often disappointed.

They do not understand that a beautiful body is the result of perseverance and work. It is necessary to start the development of muscles and bones from childhood, following the rules. Only in this case, the exercises will not harm the body.

Muscles in adolescents differ from the muscles of men in structure and composition. They contain little myoglobin, so it is difficult to endure intensive training, and fatigue quickly covers your head. For this reason, adolescents involved in the adult program have stretch marks, fractures and injuries.

This feature of the teenage body during enhanced training provokes stretch marks and dislocations. In the worst case, the child will get a hernia. At this age, the use of barbells and weights is prohibited. For these purposes, use your weight.

Until the age of 16, adolescents are recommended to dose physical activity. At the same time, it is advised to engage in sports that contribute to the normal growth and development of the body. Teenagers are prohibited from working with barbells, kettlebells and heavy dumbbells. Otherwise, the exercises will slow down the growth of the child, who will become a short, strong man.

Adolescents should not do daily strength exercises. At this age, I recommend building muscle mass gradually. Work out every other day, devoting 40 minutes to training. Until the next time, the body will rest.
Until the age of 16, a teenager is allowed to pull himself up on the horizontal bar and do push-ups. Thanks to these exercises, he will pump up the biceps and triceps. As for kettlebells and dumbbells, use in training only after you learn how to perform 20 pull-ups. Such results indicate the readiness of the body for serious studies.
At this age, do not disregard the expander. A tiny sports device will increase muscle endurance, making it stylish and elastic.
Pumping up arms and other parts of the body without eating protein-rich foods will not work. Therefore, eat cottage cheese, meat and dairy products. When it comes to diets, quick snacks, and eating on the run, avoid these kinds of meals. Otherwise, don't expect good results.

Summing up, I will add that a teenager will pump up his hands, subject to proper nutrition and good sleep. Also useful