Hello, readers of my blog and fans of a healthy lifestyle! Today we will take a closer look at the muscles of the arm. We are interested in how the biceps, triceps, and shoulders are structured and what load they bear.
Why they need to be pumped up, and how to properly train your arms and forearms. I will give you the most effective exercises and recommendations from experienced trainers.
A little more, but very interesting:
Knowledge is the root of success
Knowledge of human anatomy will certainly help an athlete consciously achieve planned results. And work specifically on muscle configuration. Here we must remember that body architecture should be studied in a complex manner, evenly paying attention to all muscles. Then you will achieve a harmonious texture.
Therefore, bodybuilders have not only the goal of their work in the gym, but also a consistent pattern of exercises, which muscles and how to pump them up, and with what tools. Muscle complexes for individual training are outlined by training days, since we all differ in our constitution.
If we look at the muscles of the right and left arms, so to speak, in cross-section, we will see bundle-shaped fibers that are divided into:
- anterior, superficial, and
- rear, deep.
Flexor and extensor muscles of the shoulder and forearm. Each has its own names. Those responsible for flexion movements are called:
- shoulder;
- two-headed;
- coracobrachial.
And the second row of responsibility is for the extensor muscles -
- ulna;
- triceps.
Most of all we talk about biceps, triceps, deltoids. These are the superficial muscles of the human arm.
The biceps is a biceps muscle, one head is long and the other is short. Thanks to it, the upper part of the arm bends, the palm and shoulder rotate.
The three-headed muscle, called the triceps, starts from the back, or rather from the shoulder blade, and extends to the elbow. With the help of this muscle, the arm bends and extends at the elbow joint and shoulder.
The forearm is represented by the following muscles:
- brachialis;
- coracoid;
- flexor carpi radialis;
- brachyradialis.
They also relate to the elbow, forearm rotation, finger extension, and drawing the arms toward the chest. By imagining how these muscles work, you understand more clearly what equipment and exercises you should choose to strengthen your arms.
What exercises train your arms?
Biceps are one of the most attractive parts of a muscular, athletic male body. A beautifully formed muscle is admirable. Pump up your biceps productively using a barbell and dumbbells.
- Lifting iron while standing.
- Reverse grip pull-ups.
- Lifting dumbbells while sitting with an incline.
- Close grip bench press.
- Reverse push-ups from a bench.
- Dips.
As for the forearm, these are the best exercises:
- Lifting the barbell with a reverse grip.
- Lifting dumbbells with a hammer grip.
- Lifting a barbell on your knees from a bench.
It happens that you don’t have time to visit the gym: it is located far from home, the gym’s opening hours do not coincide with your working hours, or for other reasons. Don’t despair, building a sculpted body, pumping up beautiful arms, and monitoring the growth of arm and leg muscles is possible at home.
It's good to have dumbbells and a barbell at home. Start with light weights and increase them as you gain muscle mass. Don't forget about the preliminary warm-up. Then you will not be distracted from progressive development by either fatigue or injury.
You can, of course, get by with dumbbells alone, or even without them. Engage in flexion and extension of your arms with dumbbells.
In the absence of these, push-ups will replace them:
- Close grip push-ups.
- Wide grip push-ups.
- Push-ups with a clap in front or behind you.
Or pull-ups on the horizontal bar. Two workouts a week will be enough. Pull up to ten times per set, do three or four sets. Or you can just hang on the crossbar. Make a table of increasing the number of repetitions every day. This will help track the dynamics of development of the arm muscles.
However, home training does have its risks. They require internal discipline, even perfectionism. Some people have to overcome basic laziness.
If you don't have a home workout room, your workouts will be constrained by the small space and the need for large amounts of fresh air. If you are an introvert, the absence of colleagues will not affect your schedule. It’s more difficult for an extrovert - the monotony of the environment takes time to get ready for classes.
Sometimes, as a result of intense training, athletes feel discomfort in their muscles. Arms hurt in the area of the shoulders and hands. This could be a sprain; the pain could cause a tendon or muscle rupture from overload.
In such cases, it is worth taking a break from training and applying pain-relieving balm, lotion, or ointment to the sore spot. If the pain does not go away within a week, consult a traumatologist who will prescribe intensive treatment.
Remember that muscles grow during moments of deep rest. You are supposed to sleep at least eight hours a day. However, each bodybuilder has his own sleep norm; some require more hours for recovery.
Last but not least when pumping up arm muscles is nutrition. If you do everything correctly, 85% success is already guaranteed. The general rule is: proteins (1.5 g per kilogram of weight), less carbohydrates (fast carbohydrates - sugar, of course, bread, pastries), only for energy production (porridge, pasta) and only in the first half of the day.
Before bed - protein food. You can eat vegetables and fruits in small quantities. As for sports nutrition, protein shakes are healthy and convenient, especially during training.
Now a few words about psychological adjustment. Visualize your workouts even when you're not in the gym. Mentally work out all movements down to the smallest detail. Imagine this working.
Develop yourself! Subscribe to updates on my blog, express your opinions, share with friends on social networks. The more you know, the more you can do! Health to everyone!
