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
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:
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.
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: