Tip 1: How to build arm muscles for a week

flabby muscles of hands look ugly and spoil the appearance.In the short term they can only pump up the regular enhanced training.To do this, you should have a great desire to be transformed in appearance, an hour of free time each day and dumbbells weighing not less than 1 kg.
Guide
1
Stand up straight, bend your arms at the elbows, palms press with dumbbells to your shoulders.On exhalation tilt the body down a bit, keeping your back straight, bend your legs at the knees.On the inhale straighten your arms and take them back, keep your elbows pressed to his sides.With an exhalation again bend your elbows.Do 3 sets of 20 times.
2
Feet shoulder width apart, body straight, hands are lowered.On the inhale pull your hands in front of chest, and for 2 - 5 minutes hold them in this position.Then your arms to the sides, palms down, keep the posture 1 - 2 minutes.After twist the hands in the opposite direction, that is, palms up and fix the position of a further 1 - 2 minutes.Lift arms straight ab
ove your head, and hold them for 3 minutes.After lower hands along the body, put the dumbbells.Crossed his arms, put his hands on his shoulders and pull the arm muscles.
3
Hands with dumbbells along the lower body.On the inhale through the sides, lift them up, exhale, lower down again.Do 3 sets of 20 swings.
4
hands pull apart.Do sprung movement up - down, swing angle of approximately 90 degrees.Perform each exercise for a minute.Then lower your arms down, relax.Make another 2 approach.
5
Extend your arms in front of you, palms down Point.Then start the rotation of the hands along its axis, that is the way you wring your hands when you palm down, then the other way to make a rotation.Arms to the side and repeat the rotation of the hands.Each exercise do 1 - 3 minutes.
6
Excellent strengthens hand muscles squeezing.You can choose exactly the right option for you: Focus on the wall standing (for very weak muscles);kneeling in a horizontal position;socks on the feet;feet on the bench, hands on the floor;press on one hand;on the fingers.After making your selection push-ups, try doing 20 approaches at a time.

Tip 2: As for the week to pump hands

many beginners would like to achieve tangible progress on the lessons in the hall in the first week .However, it should be understood that this can be done only in part, because a lot also depends on the athlete's genetics.
As for the week hand pump
you need
  • - Rod;
  • - pancakes;
  • - bench.
Guide
1
Join a gym.Remember that muscle pump on the bar or bars for 7 days - from the realm of fantasy.You will need to handle large loads on free weights and closed.At the same time your task - to work to the limit, increasing the weight of the set to Seto and by exercise to exercise.
2
Start to perform warm-up exercises.Come to the gym and start the warm-up: jump on the rope for 5 minutes, press 20 times on the floor and do the stretching.Pay special attention to the back and arms, as they will take much of the work in the training.Warm-up is needed and necessary to prevent injury and micro-breaks.
3
Make bench press on a flat bench.Install the warm-up and lie down under the weight of the bar.Take it at shoulder width, lift above his head and drop to the chest on inspiration.Then squeeze out the entire length of the hands on the exhale.Repeat 8-10 times in 4 sets.Relax a bit and walk around the room.
4
working muscles biceps.Take a dumbbell or a special curved barbell.Stand with your feet shoulder width apart, keep your back straight. Bend arms at the elbow, bringing the round to a contact with the breast.Then slowly exhale lower it.Do 4 sets of 10 repetitions each.
5
Perform deadlifts.Do this exercise only a day after the previous 2.Place the neck on the floor, set the low weight, come as close as possible to the shell and take it from the top grip.Lower the pelvis and whole body lift rod.Then, slowly, without hitting the floor as you exhale lower it.Repeat 10 times in each of the 4 sets.
6
Eat intensively throughout the training week.Your diet should be high in protein (milk, fish, meat, poultry), and carbohydrates (pasta, cereals, potatoes).Eat at least 5-6 times a day every 3.5 hours.This will create an anabolic effect on muscle, which will promote their growth.
Note
a rest between workouts.Sleep at least 8 hours a day.
Note
There are different methods of how to pump up the muscles of the arms to the desired result.Muscle bundles biceps and triceps are attached separately to the shoulder joint, but together are attached to the elbow joint.Because this can not be made to work only a particular bundle of muscles.Nevertheless, some exercise load is not given to all the muscles of the arms, and two or three separate beam.
Helpful Hint
Basically pumping arm muscle is no different from other pumping muscle groups.Although there is a specificity.Very many men worried about how to pump up the muscles of hands.More often you can hear the question: how to pump up your biceps.Usually, the arm circumference understand biceps circumference that is not quite correct, because the hand is made up of different groups of muscles and biceps are not the biggest of them.On the volume of the hands are most affected by the mass of the triceps.Helping to push up the biceps brachialis.
Sources:
  • how to pump up your hands in the past month

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