Strong reliable hands are one of the necessary attributes of male strength and beauty. Volumetric biceps attract the attention of the opposite sex, cause admiring or envious looks from men. Strengthen and pump up the muscles of the hands within the power of at home, it is enough to regularly and conscientiously perform simple exercises.
What muscles of the hands will have to be pumped up
In order for muscle development exercises to bring maximum benefit, it is worth learning a little about the structure of the musculoskeletal system.
The human skeleton consists of bones connected by movable joints - joints, there are more than 200 of them. The ends of the articulated bones are surrounded by the so-called articular bag, which is strengthened by ligaments fused with it - strands of connective tissue. Additional strength to the joints is given by tendons attached to the bones. A special fluid is released into the joint cavity, which reduces friction between the surfaces of the bones.
Deltoid. Covers the shoulder joint, shoulder muscles. Performs hand raises through the sides.
Biceps brachii (biceps). It starts from the shoulder joint, attached to the radius. Flexes the arm at the elbow joint, serves to turn the forearm outward.
The triceps muscle of the shoulder (triceps). It starts from the scapula and from the humerus, ends with a tendon on the process of the ulna. Performs forearm extension.
The muscles of the anterior group of the forearms flex the hand and fingers, serve to rotate the forearm inward, bend the arm at the elbow joint.
The muscles of the posterior group of the forearms unbend the hand and fingers, turn the forearm outward, and unbend the arm.
General principles of pumping up the muscles of the hands
Starting to pump up the biceps, triceps, muscles of the forearms, strengthen the hands, it is worth identifying the ultimate goal that you need to strive for. According to one of the canons of an athletic male figure, the girth of the biceps should be 35% of the girth of the chest.
When choosing various exercises for training at home, from the first lesson it is important to follow simple rules:
Slow execution. When pumping up the muscles of the hands, it is important to expose them to a load for the maximum time. When performing the next repetition quickly, it is possible to cheat due to the use of the inertia of the weight of one's own body or the mass of the projectile, which negatively affects the growth rate of sports results.
It is necessary to slowly and technically correctly perform each exercise for the development of arm strength. For the fastest build-up of muscle mass, it is useful to focus on the phase of returning to the starting position, to perform it as efficiently as possible and always slowly. For example, lift a barbell or dumbbell for a second, then return to the starting position for 2-3 seconds.
Constant muscle tension. When performing exercises for the development of arm strength, one should strive to maintain maximum tension in the muscles, regardless of the phase of the sports movement, as a result of which the load changes at different points in time - due to a change in the angle of inclination, under the influence of gravity.
Maximum range of motion. Each exercise must be performed with a maximum range of motion. This is an effective way to make the biceps, triceps, forearms work completely, to teach the muscles to work with full dedication.
Proper breathing. During muscle training, it is important to breathe correctly. As a rule, before starting the exercise, you need to inhale, then exhale in the positive phase and inhale in the negative phase. Breathe through your nose, exhale through your mouth.
Sufficient rest. Muscles grow after rest. To build new tissues, they need to help them cope with the increased load in the next workout. Therefore, in order to quickly pump up the muscles of the hands, a minimum of 1-2 daily rest is required between workouts.
Periodically, the body needs to be given a longer rest. You can’t constantly train 2-3 times a week - it tires both the body and the brain. Every month and a half it is useful to give a week's rest. Two-week breaks in classes are allowed in the middle of winter, in summer.
Load alternation. To pump up your arms at home and give your muscles enough rest to build muscle, it is useful to alternate workouts. For example, on Monday, give a load to the biceps and triceps, on Thursday, load the forearms and hands.
Increasing the weight of dumbbells. When pumping up the muscles of the arms with dumbbells, you need to choose the right initial weight. It should be such that you complete 10 repetitions of each exercise, observing the technique.
When you manage to complete 12 repetitions at the next workout, you can increase the weight at the next lesson, but start with 8 repetitions of the exercise in order to gradually increase their number to 12.
Exercises for hands with an expander
All kinds of expanders, rubber shock absorbers are often used in home physical education. The sports load is determined by such a number of springs in the expander that the last repetition is difficult to perform. The movements are strong, smooth and energetic, with full range of motion.
Pumping up the deltoid muscles:
- Stand straight, feet shoulder-width apart, arms with an expander stretched out in front of you. Spread them apart, try not to bend them.
- Step on the handle of the expander, grab the other handle with both hands, raise them to the chin.
Exercise for biceps:
- Standing on the handle of the expander, take the other handle in your right palm. Bend your elbow so that your hand touches your shoulder.
Triceps workout:
- Stand straight, feet shoulder-width apart. The left hand is on the hip, the right elbow is bent, the hand is at the right shoulder, the expander is behind the back. Keeping the left hand motionless, bend and unbend the right.
- Starting position standing, expander behind the back, elbows bent. Straighten your arms to the sides, smoothly return them to their original position.
Forearm muscle development:
- Squeeze and unclench the carpal expander with your fingers.
Strengthening the shoulder girdle
Seated dumbbell raise. Sit down, take dumbbells with an overhand grip. Bend your elbows and raise your hands at shoulder level so that the dumbbell handles are almost parallel to your shoulders. Raise your arms up, slowly return to the starting position.
Breeding dumbbells. Stand up, feet shoulder width apart. Hands with dumbbells are lowered, dumbbell handles are perpendicular to the hips. Spread your arms to the sides at shoulder height, slowly return to the starting position.
Bent over arms. Feet shoulder-width apart, torso tilted, arms down, back and dumbbell handles parallel to the floor. Raise your arms with dumbbells to the sides to the height of your head.
Lifting dumbbells in front of you. Stand up, feet shoulder width apart. The back is straight, the arms are slightly bent, lowered down. Hold the dumbbells with an overhand grip, their handles are parallel to the plane of the body. Raise straight arms in front of you at shoulder height, slowly return to the starting position.
How to build biceps
Bending the arms with dumbbells while sitting. Sit on the edge of the bench, feet on the floor. Take the dumbbells with an underhand grip, arms lowered on both sides of the bench. Slowly raise the hands to the shoulders, linger at the top point, slowly lower the dumbbells to the starting position.
Another option is how to pump up biceps:
Sit on the edge of the bench, legs apart shoulder-width apart. Take the right dumbbell with a grip from below, rest your elbow on the inner surface of the right thigh, straighten your arm. Straining the biceps, raise the brush with the dumbbell to the shoulder, slowly return to its original position. Repeat the exercise for the left bicep.
Dumbbell press. Sit on the edge of the bench, dumbbells in bent arms slightly below the chin, back straight. Raise your arms above your head, turning your palms outward. Slowly take the starting position.
Bending arms with dumbbells while standing. Stand up, legs and arms shoulder-width apart, hands hold the dumbbells with a grip from below. Slowly bend your arms so that the dumbbells are at your shoulders, return to the starting position.
This arm pumping exercise can be performed alternately for the left and right biceps. Alternatively, you can hold the dumbbells with the so-called neutral grip (like a hammer), perform while sitting.
Triceps Pump
On the bars. Maintain a vertical position on the uneven bars, the torso and legs are straightened, the arms are as close as possible to the torso. Bend them at the elbows, lowering the body as far down as possible so that the shoulders are parallel to the floor. Then straighten your arms, taking the starting position.
Push-ups on the bench. Lean with straight arms on the bench standing behind, the torso is perpendicular to the floor, straightened legs are extended forward, only the heels touch the floor. Bending the elbows, lower the body down until a right angle is formed between the shoulders and forearms. Slowly return to starting position.
Push-ups with a narrow grip. Take a position for push-ups from the floor, palms a few centimeters apart, legs touch the floor with toes, torso is straightened. Bend your elbows so that your shoulders are parallel to the floor, slowly return to the starting position.
Pulling the arm with the dumbbell back. Lean your left knee and left palm on the bench so that your torso is parallel to the floor. Right foot on the floor, right shoulder parallel to the floor, pressed to the body. Fully straighten your arm.
Bench press options:
- Lie on your back on a bench, hold the dumbbells at chest level with a neutral grip, feet on the floor. Straighten your arms vertically up, slowly return to the starting position.
- The starting position is the same. Straighten your arms with dumbbells, bend your elbows so that the dumbbells are on both sides of your head, straighten your elbows again.
In a sitting position, raise the dumbbell, holding its disks outside with both hands. Bend your elbows so that the angle with your shoulders is straight. Straighten your arms.
Forearm Exercises
Sitting wrist curl. Sit down, feet shoulder width apart, feet on the floor. Take the dumbbells with an underhand grip, place the forearms on the thighs so that the hands hang from the knees. Extend your wrists while holding the dumbbells with your fingertips. Slowly take the starting position. Repeat the exercise with an overhand grip.
Standing Wrist Workout:
- Stand up, feet shoulder-width apart, hold the dumbbells with an overhand grip. Unbending your wrists, raise the dumbbells as high as possible, slowly return to the starting position.
- In a standing position, place your hands behind your back, hold the dumbbells with your fingers. Raise the dumbbells first with your fingers, then bend your wrists so that your palms are parallel to the floor. Slowly return to starting position.
How to strengthen brushes
- Disk exercise. Grab two discs from the bar with the fingers of one hand: the thumb on one side, the rest on the other. Raise the discs with a straightened arm to the level of the thigh for a few seconds, then lower them. Unclench your fingers after completing the required number of repetitions.
- Hanging on the crossbar. Hang on the bar on the right hand as long as possible. Repeat for the left hand.
- Pull up on the horizontal bar, holding with each brush on the ends of two strong towels thrown over the crossbar.
- Fasten a rope 2-3 cm in diameter in the middle of a wooden stick, tie a weight to its other end. Rotate the stick with both hands to wind and unwind the rope.
- Crumple paper. Lay out the sheets on the table, with the brush of one hand crumple the paper to get a tight lump. With increasing fitness, increase the number of sheets or use thicker paper.
- Rip up paper. Regularly tear into small pieces old notebooks, cardboard, packs of newspapers.
