Any athlete constantly dreams of beautiful hands, but few people even know how the hands are arranged. , the significance of its features, that's the whole secret of success.
The hands do the most work. The load in bodybuilding falls just on them: With them, the athlete exercises with weights, constantly bends or unbends, exercising, spreads or abducts. It is important to have a clear understanding of these muscles, and a clear understanding of which areas are usually involved in exercises.
The structure of the human hand
For some, it may seem that such information is uninteresting or even boring, but this knowledge is extremely important. If you rely on theory, then picking up or even drawing up a training plan is not difficult. Moreover, it will bear fruit faster.
Human hand anatomy
Human hand anatomy is the structure of a body part. Our arm muscles consist of completely heterogeneous muscles, it is they that we need so much in everyday life. One group is responsible for lifting loads, the other helps to drink, the third will help change clothes. All muscle work is determined by the pressure exerted on the extensors or flexors of the shoulder, as well as the forearm.
All muscles are divided into two groups: superficial, they can be clearly seen in an athlete with a spectacular relief body, and deep, they are just hidden and lie deep. The structure of the latter groups can perhaps be studied only from theory.
The main muscles of the arms include the biceps. This is such a muscle, it connects to the elbow with the help of tendons with ligaments. It consists of a short head and a long one. They start on the shoulder blades, but in completely different places. They united in the middle of the shoulders, and are connected below in a kind of elevation of the forearm.
Muscles to be pumped Those who try to do heavy loads all the time tend to have very well developed biceps. One of the main functions of these biceps muscles is precisely the flexion or raising of the arms. Turning the palms to the sides, as well as raising them up, allows the biceps to work as an arch support for the forearms.
Triceps are mainly composed of some muscle heads, and in a well-developed form, they can resemble something like a horseshoe:
- The lateral head goes down from the back of the arms, starting from the bones of the shoulder, ending with the olecranon. It represents the side of the shoulder sections;
- The medial head, it also begins on the back of the shoulder, it is attached to the elbow;
- Long head. Its beginning is at the bone of the shoulder, and it descends downward to the elbow process, slightly covered by the first two heads.
The triceps muscles of the hands are responsible for the separation of the shoulders from our body, the bends of the elbows or the reduction to the body. All three types of triceps ligaments can be long or short. This is a feature of human genetics, it is impossible for us to influence this.
The muscles in the forearms also consist of the following groups: extensor and posterior muscles. The largest are the brachialis muscles, the cranoid and long radial flexors on the wrist. For full involvement in the work of all target muscles, you need to clearly imagine which particular joints will be involved and what kind of work is assigned to them in the future.
Three joints of the frontal parts of the arms influence the training of the biceps: the shoulder joints, which cross the long head, the elbow joints, which take part in bending the elbow joints, and the wrist joints, which help to change the position of the forearms during supination.
When training triceps, all three of the above joints are also included in the work. When lifting on the hands, the shoulder joints work, with full extension, only the elbows.
Why swing your arms
Why swing your arms if the main weight is imposed on your legs. First, study what is the anatomy of the hands and structure. You should draw up a training plan in such a way that all parts of the body develop harmoniously. You should try to train the upper limbs at least in a complex way. This is so necessary because:
- Beautiful ladies give their preference exclusively to those men who have muscular arms. It mentally reminds support and reliable protection.
- Beautiful muscles speak of a great shape, for which you are not at all ashamed.
- Girls should also shake their hands because the sagging under your arms will disappear forever.
- Ladies who have developed forearms can feel much more confident in everyday life, easily carrying various heavy objects.
- Strong hands will help protect yourself in any unpredictable situation.
The productivity of training will be higher if you correctly understand what specific exercises you can work out each muscle. As a refinement of the biceps, exercises with lifting dumbbells or a barbell are quite suitable.
Try to focus the entire load on the long heads of the biceps. To do this, use the turns of your brush according to the well-known “hammer” principle. For a complete pumping of the triceps, it is important to use the following types of exercises: unbend your arms from behind your head, perform a barbell bench press with a strictly narrow grip, repeat the French bench press, in a prone or standing position, push up from a bench, push up from the uneven bars or from the floor using the narrow grip method, extension on the block of hands.
For your forearms, dumbbell hammer curls and dumbbell curls, as well as barbell curls at the wrists, will be effective exercises.
In the upper limbs, our muscles are absolutely not constrained, and summing up, we can conclude that the best way would be to introduce a wide variety of exercises, as well as experiment with them.
