Effective exercises for triceps and biceps at home

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Strong mus­cu­lar arms are one of the advan­tages of a male fig­ure, which can be achieved fair­ly quick­ly. To do this, you don’t even need to vis­it the gym, because with great desire and due per­se­ver­ance, you can pump up the mus­cles of the hands at home, reg­u­lar­ly per­form­ing strength exer­cis­es with your own weight and weights.

Triceps Fitness Training Basics

In order for the upper limbs to look volu­mi­nous and mus­cu­lar, dur­ing fit­ness class­es, it is nec­es­sary, first of all, to pay atten­tion to the tri­ceps, since this mus­cle group occu­pies almost a third of the mus­cles of the shoul­ders. Accord­ing­ly, the growth of the tri­ceps mus­cles will inevitably lead to an increase in the vol­ume of the upper limbs. Tri­ceps are respon­si­ble for extend­ing the elbows, abduct­ing the upper limbs back and bring­ing them to the body. There­fore, to strength­en them, you need to per­form exer­cis­es, the mechan­ics of which cor­re­spond to the func­tion­al move­ments of the hands. This fact must be tak­en into account when draw­ing up a home fit­ness pro­gram for the devel­op­ment of the mus­cles of the upper limbs.

To stim­u­late the growth of tri­ceps mus­cle mass, fit­ness experts rec­om­mend per­form­ing the fol­low­ing series of exer­cis­es at home:

    Push-ups on bars.

To per­form them, you need to stand between the bars and, jump­ing up, grab them and hang on straight arms. In this case, the low­er limbs should be slight­ly bent and crossed at the ankles. Hav­ing accept­ed this start­ing posi­tion, it is nec­es­sary to inhale and, bend­ing the upper limbs and pulling the elbows back, low­er your­self between the bars and exhale. Then, while inhal­ing, you should raise the weight of your own body, straight­en­ing your arms and return­ing to the start­ing posi­tion. In order for this exer­cise to focus on the tri­ceps mus­cles, and not shift to the mus­cles of the chest, it is nec­es­sary to keep the body lev­el, pre­vent­ing it from tilt­ing for­ward. To reduce the neg­a­tive impact of the load on the elbow joints, do not ful­ly extend the elbows upon return­ing to the start­ing posi­tion.

    Extension of the elbow behind the back of the head.

This ele­ment of home fit­ness train­ing can be per­formed sit­ting or stand­ing. If we con­sid­er in detail the tech­nique of the vari­ant per­formed while stand­ing, then it is nec­es­sary to place the feet to the width of the pelvis, take a dumb­bell in one hand, and put the palm of the oth­er hand on the belt. Then you should raise the pro­jec­tile above your head and, while inhal­ing, bring it behind the back of your head, bend­ing your elbow and point­ing it at the ceil­ing. In the start­ing posi­tion, the tri­ceps stretch should be clear­ly felt. Inhal­ing, straight­en the elbow and raise the dumb­bell, while the shoul­der should not move. All work in this exer­cise is car­ried out by flex­ion and exten­sion of the elbow joint. After com­plet­ing the spec­i­fied num­ber of rep­e­ti­tions with one hand, you need to trans­fer the dumb­bell to the oth­er hand and per­form all the actions the same num­ber of times. To reduce the risk of injury, you need to be very care­ful about choos­ing the weight of the dumb­bell. In this case, it is bet­ter to take less weight and grad­u­al­ly increase it than to get injured as a result of using too heavy a pro­jec­tile.

A set of exercises for biceps

A set of exercises for biceps

Biceps are anoth­er group of mus­cles, due to the devel­op­ment of which you can give the upper limbs more vol­ume and thus make the fig­ure more mas­cu­line. Func­tion­al­ly, the biceps mus­cles are respon­si­ble for bend­ing the elbows, so it is nec­es­sary to include in the fit­ness pro­gram those train­ing move­ments that are based on the flex­ion of the upper limbs, for exam­ple:

    Pull-ups.

Hang on the bar, hold­ing it so that the dis­tance between the palms is min­i­mal, and the wrists are direct­ed to the face. It is this posi­tion of the palms in the exer­cise that allows you to shift the empha­sis of the load from the latis­simus dor­si to the biceps. In this case, the low­er limbs must be bent and crossed at the ankles, and the chest should be brought for­ward, slight­ly bend­ing in the low­er back. After inhal­ing, you need to pull your­self up, rais­ing your own body weight to a lev­el at which the cross­bar is oppo­site the chest, and the elbows are direct­ed for­ward. Hav­ing reached the upper point of the ascent, you need to exhale and smooth­ly low­er your­self to the low­er posi­tion, clear­ly feel­ing the work of the mus­cles of the upper limbs. When per­form­ing this ele­ment of fit­ness train­ing, you need to observe the fre­quen­cy of the active and neg­a­tive phas­es, accord­ing to which you should pull your­self up in 2 sec­onds, and low­er your­self to the low­er start­ing posi­tion — with­in three.

    Elbow flexion with pronation.

Stand up straight, hold­ing the dumb­bells near the sides of your thighs. Then, in the exer­cise, it is nec­es­sary to bend the elbow while inhal­ing and bring the pro­jec­tile clos­er to the shoul­der, turn­ing the wrist to the chest while lift­ing. Hold­ing the work­ing weight in the upper posi­tion for the peri­od of exha­la­tion, smooth­ly straight­en the upper limb, low­er­ing the pro­jec­tile down and fix­ing it near the side of the thigh. Repeat bend­ing with the oth­er hand. This ele­ment of fit­ness must be per­formed the same num­ber of times for each upper limb, avoid­ing iner­tia, rock­ing shells and tilt­ing the body.

for, beautiful, pose
ai generated, gym, logo
ai generated, gym, logo
ai generated, gym, logo
ai generated, gym, logo

Fitness tips

Fitness tips

To achieve the most effec­tive result of increas­ing the mus­cle mass of the upper limbs, it is nec­es­sary to be guid­ed by the fol­low­ing list of rec­om­men­da­tions com­piled by expe­ri­enced sports spe­cial­ists when orga­niz­ing home fit­ness train­ing:

    you can start performing the main complex for the hands only after a high-quality warm-up, which helps to increase blood circulation in the body and blood flow to the target muscle groups, as well as stimulate the production of joint fluid, which prevents injuries to the articular-ligamentous apparatus. To solve these problems, it is enough to perform, for example, running in place or jumping rope for 3–7 minutes, as well as rotations and swings with the upper limbs before a fitness workout;
    the recommended number of repetitions of training movements in each of 3–4 sets is 8–12 times for triceps and 10 to 15 times for biceps;
    fitness classes should be carried out regularly. The optimal training schedule so that the muscles can fully recover is 2–3 times a week;
    during each session, it is necessary to slightly increase the load, increasing the number of repetitions in sets or using more working weight.

By Yraa

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