Most athletes and people who lead an active lifestyle believe that hand training is not so important. And in vain, because the creation of an athletic and symmetrical body, without Beautiful Hands is useless. Therefore, exercises for the biceps and triceps must be performed necessarily.
Features of muscles
The goal of many beginners in the gym, is the desire to pump your hands faster. To do this, they acquire dumbbells and various weights to give the muscular system of the limbs an additional load. But this is not easy enough, because you can not work only on the muscles of the hands, excluding the complex development of the entire muscle mass of the body. But the musculature of both hands in the sum is about fifteen % of the total mass of the muscles of the body, and they are divided into 20 different groups.
Principle of exercise at home
It has long been known that biceps and triceps at home can be worked out quite easily. But in no case do not do an infinite number of arm lifts with a barbell, dumbbells or various weights. The basic principle of productive training is the use of basic and multi – articular tasks for the whole body. The main thing is not to focus on individual areas of the musculature.
Thus, with an undeveloped back and chest, it is physically impossible to qualitatively work the upper limbs. Observing this principle, you can achieve an effect. Therefore, the training of biceps and triceps should be complete, including not only a bench press, but also other basic exercises.
How much to perform biceps and triceps exercises
When and how much to commit
It is recommended to take courses for the musculature of the upper limbs no more than 2 times a week so that the body can rest. It is worth remembering that the main muscles have a relatively small size, because of this they do not need many repetitions and approaches. The most important is the correct technique of exercise and the duration of training.
We rock the biceps and triceps no more than 20 minutes, otherwise you can get overwork that will negatively affect their recovery and growth. Well, and beginners will be enough only one workout a week aimed at pumping hands. For other days, this musculature participates in parallel classes. For example, when lifting a bar on a bench, pull-ups and various chest exercises. It is best to perform two tasks on these muscle groups, one on the triceps and the other on the biceps.
Exercise
It is proved that it is possible to work biceps and triceps with dumbbells and dumbbells in various variations. Training should include 7 basic exercises:
Rod lift with conventional and EZ handle.
Push-UPS.
Hammer.
Reverse socket of the rod.
Concentrated climb.
Sweater.
Lift dumbbells with pronation.
With the correct execution of these exercises, the work of the biceps and triceps should be felt.
After all, in order for them to grow, you need to involve the right groups of muscles in the actions, and not perform movements without the appropriate technique.
A typical mistake is the desire to increase only the mass of the hands, without having a total mass. And the fact that many do not know how to use and maintain the biceps and triceps in tension during their work, so that all attempts remain without result.
Fitness and health 