How to build your hands at home in the last 7 days: use the means at hand

What it is immediately eye-catching business card of a real man? For which it is not necessary to climb into the inside pocket of a coat or jacket, or look intense look in the yard among the parked cars. Hands! They, and only they will say more than a hundred of the most spectacular words.

Powerful, pumped, man! I agree with this many girls, and they are not alone. One may speculate about the image, style and other meykapah but inflated bitsuhi overshadow any style, and not Only her... What is most interesting, beautifully decorated muscular handle very averse to try on to itself and many girl.

But if you can not hard to shed sweat in the gym (work, family, the lack of proper room), how to make sure that your hands look pleased and impressed by the imagination and not go out houses? Let's investigate.

The anatomical structure of the arm muscles

Delve deeply into the skin will not. Denote major groups, focusing on the most important and large. These groups are the muscles of the shoulder and arm. It is necessary to immediately make a reservation, that in the practice of body building, or bodybuilding, shoulder muscles to carry a slightly different group, the so-called deltoids, but it's not about them.

Most notable is the shoulder muscles, according to the anatomy are well viewed from outside the two-headed bender (the same bitsuhi) consisting of long and short heads, and triceps extensor - triceps (lateral, medial and long head).

• Besides the above, we note shoulder - rostral muscle, as having a large value for a beautiful shape of hands.
• Biceps and shoulder - rostral muscle form the front surface and the triceps - rear surface of the hands.

The magnitude of the biceps is 30-35%, while the triceps to 70% by volume. The core muscles of the forearm - shoulder (brachialis) and shoulder - ray, flexor carpi radialis muscle, coracoid. All these muscles are involved in flexion and extension arms.

It listed a well-developed muscles, form a beautiful (or vice versa - frightening) the shape of hands. Their training will be discussed. But first stop on the necessary equipment.

Inventory for larger arm muscles

Ideally, of course, equipped with a small home gym with a full range of necessary ammunition and simulators (Now, even in comparison with the beginning of the 2000s, a lot of multifunction devices in sports stores). But, unfortunately, not all have sufficient free area, and the financial capacity is not always possible to get a gleaming steel monster. Nevertheless, a minimum set of shells needed for the novice athlete. To build muscle at home will need:

• Rod with a straight bar;
• Rod with a W-shaped (curved) or the so-called, EZ -grimfom;
• collapsible dumbbells;
• multifunctional (spring) expander;
• the hand trainer;
• weights;
• horizontal bar;
• bars

Well, well - well, for starters, you can get by with half the list (any desired rod and at least weights or dumbbells). Covsem without shells hand pump house, especially fast - is very problematic.

If the equipment is not at all!

Sad! But you can live - bars replace the stool to work out your triceps for the first time will suffice. With biceps harder - they need severity. You can use a bucket filled with water, the door jambs to pull-ups (if they are very strong). The main thing - Goal!

Where and when the swing arm at home

The choice of location depends on the home environment. Desirably, enough space for convenient movement was not cold and no extraneous stimuli (in the form of Tiffany, various animals and toddlers).

Time for training is chosen individually, but within an hour in duration.

It is better to train in the afternoon, when the body is in good shape. There are cases when the champions of bodybuilding became athletes engaged in at night, but it is better to avoid such options without creating an unnecessary burden for themselves. And, of course, training clothes should be comfortable, not hamper movement (any T-shirt, sports shorts or trousers, if the floor is warm, you can train barefoot).

And inventory is picked up, the place and time decided it's time to start pumping. Get ready to sweat, pain and with tears, but it's worth it!

Start or basic course.

Every training session should begin with a warm up to warm up and stretch the muscles and ligaments. Qualitative workout increases the effectiveness of training and helps avoid injury. It is necessary to stretch, warm up the whole body, not only the muscles of the trainee group.

warm-up

Warm-complex for hands usually it consists of primaries and rotational movements (rotation in the shoulder, elbow and wrist joints), warm fingers. It is desirable to actively move around for about five minutes - to jump, run, poprisedat. training results without workout swarming YouTube and your district health center.

core exercises

• Based on the functional characteristics of the main groups of muscles in the arms, movement in the exercises are divided into flexion and extension. Consider the details.
• For training front surface suit different Bending barbell or dumbbell different grip, pull on the lintel direct and reverse grip, traction on the biceps.
• Triceps are trained accordingly, any extensor movement - push-ups on the bars, reverse push-ups, different variations extension barbell or dumbbells.

For the initial course will use three basic exercises for these muscle groups.

Biceps:

• lifting barbell biceps (performance technique: starting position - standing. Feet shoulder width apart, arms down with a projectile dropped his hands to himself. Elbows at your sides. On "one", as you exhale, slowly bend the arms in an arc to the upper chest. On "two" to return to the starting position);
• curls with dumbbells (alternate): arms with dumbbells at the bottom of his hands to himself. On "one" right hand bend, bringing the dumbbell in an arc to the chest. On "two" - to lower, while similar to bending the other hand.
• pulling up reverse grip: to take the position of "hanging on the bar," the hands, palms facing you. On "one" bend the elbows, pulling the body to the horizontal bar. On "two" drop-down, taking the starting position.

triceps:

• push-ups from the floor (take the emphasis lying. At times drop down to the floor, bending your elbows, two back at close range while lying on the straight hands):
• barbell bench press close grip (medium weight rod, it is not necessary grub. Hands on the fretboard arranged at a distance of 10-15 cm. Standard grip. At times we lower the bar to the chest, two (at expiration) rises.)
• reverse push-ups from the bench (chair). Take the emphasis on hands sitting with his back to the chair, the lower part of the body in a free position above the floor, with an emphasis on its feet. At times bend the arms, down to the floor, on the "two" on the exhale slowly straighten your hands, take a starting position.

forearm:

It should be borne in mind that the forearm muscles effectively pumped when pulling up and participate in almost all the exercises associated with the grip. Therefore, we pump them at the end of a workout, to put it in simple terms - to achieve. The principal will be two exercises:

• flexion of the forearm with a barbell (dumbbell) in the hands of (the starting position - sitting, hand stamped rod (dumbbells) are on their knees up the grip. At times omit the wrist with the weights down, two slow rises);
• Backward bending of the forearm with a barbell or dumbbells (IP - sitting, arms with weights placed palms down. At times of rising up the wrist with a slight pause at the top, to "two" - is slowly lowered down);

Exemplary base complex (first 1-2 months):

1. lifting barbell biceps 3h8;
2. alternately lifting dumbbells 3h8;
3. pulling reverse grip 3h8;
4. 3h15-20 pushups on the floor;
5. barbell bench press close grip 3h8-10;
6. reverse push-ups from the chair 3x15;
7. forearm flexion with weights (barbells, dumbbells) 3x10
8. Backward bending forearms 3x10.

Rest between sets 1 minute between exercises for 2-3 minutes.

Features home workouts

If the exercise is given easily - increase the weight or add the number of repetitions. Follow the performance of the technique!

As a result of study of the hand muscles underlying the complex, their strength and volume increase and can be diluted training new exercises, and also to vary the speed of execution, and use supersets Pumping.

Superset - mini-complex, when one approach is carried out two exercises with minimal rest in between. For example: performing push-ups 10 and 10 immediately repetitions bench press narrow grip.

EXAMPLE complex for "advanced"

1. bench press close grip 3h8-10;
2. superset: pushups + reverse push-ups from the chair 3x10;
3. Hand extension with a dumbbell from a head 3x10 (this is a new exercise, but then the rate has increased - will understand).
4. lifting barbell biceps 3h8;
5. superset: pulling up on a crossbeam reverse grip + alternate curl with dumbbells 3h8;
6. concentrated curls with dumbbells 3h8.
7. Superset forearm: flexion of the forearm / backward bending 3x10.

Timetable

It is important to remember that the arm muscles quickly adapt to stress and recover quickly, so you can train them often, but at least - 2/3 times a week. Muscle recovery is no less important than the load. It is therefore important to respect the intervals between training for muscle relaxant.

Advice on nutrition

When athletic training is desirable, even necessary, to observe a certain diet.

For efficient growth of muscles is necessary that in the diet present a large number of high-protein products.

These products are: eggs, meat, cheese, fish, chicken, turkey. To fill the energy costs needed carbohydrates.

• They are best obtained from cereals (buckwheat, rice, oatmeal), fruits and vegetables.
• Eating large amounts of sugar and foods with a high content of it should be avoided, as well as fatty foods.
• On the day should drink at least 2 to 3 liters of water.
• Will not prevent the various bioactive additive (so-called sportpit) proteins, Creatine, amino acids (including BCAA), creatine and complex vitamins.

Important! Sports nutrition not replace a full ration of the conventional products and is a complement to it, rather than the main component.

Attitude and motivation before class

Be prepared that the results not be immediately apparent, but that at regular employment, he will definitely - 100%!

• Checked by millions of professionals and amateurs of the "iron sport".
• To improve the effectiveness of training is necessary to clearly see the goal and consistently strive to achieve it.
• Keep a training diary (conventional notebook).
• On the first page, place the photo before the training, and periodically (once every two weeks or 10 days) make a new similar photos.
• Now the availability of electronic gadgets allows electronic diaries.

Visualize the image of the hand of your dreams! See motivational videos on the Internet, hang a poster with a role model. When you exercise, imagine what muscles are filled with power and increases in volume. The main thing you know - efforts will not be in vain!

conclusion

To pump hands at home is not an easy task, but it is doable. Most importantly a clear definition of objectives and consistency in the implementation of the plan.

• To exercise given result should be required (!) The regularity and dedication.
• The biggest mistake - to stay in the beginning did not see an immediate change.
• It should be remembered that all people are individuals (about age and sex, I say nothing).
• Someone effect can occur after a few sessions, and someone after gallons spilled sweat for endless workouts!

As the ancient wisdom: "No matter how fast you move, the main thing - do not stop." Make the hands of your dreams!

12 Hand exercise steps

Your hands, like no other part of the body, show all the work you are doing in training. Seeing your developed biceps and triceps surrounding certainly be sure that the rest of the muscles you just inflated. Following the presentation of recommendations already for 12 weeks, you will dramatically change your muscles of the hands.

1. Let the hands rest

Constantly working through your hands, you do not give them a chance to grow. arm muscles are small, they easily overworked. Provide hands-needed rest, and then you will be able to work them harder.

The good news is that strong and beautiful hands to create is not as difficult as it may seem. The fact is that almost any exercise for the muscles of the upper part of the body requires the participation of the hands. And if you are intensively working muscles of the upper body, the hands and passing train. Thus, we recommend that you only do one workout in the week especially on the hands, and optionally combine it with exercise shoulders or chest.

Do not work to capacity during a workout, just get a pleasant feeling!

2. Follow the next workout hands

After a two-week break, do the following exercises for arm strength. You swing your hands at home once a week for 6 weeks. You will then need another break of 7-10 days, and then you have to repeat the cycle with a heavier weight. Maybe we will be able to call you "on the weak"?

Add as a training day for back and leg workout day. Training chest and shoulders can be combined with hands.

3. Train strength

Proven high activity during exercise bench press french dumbbells, followed by the curl sitting and rod upper unit downward. Try to increase the weight by 5% per week when performing the curl.

French bench press with dumbbells

At home, we recommend using the following set as of 3 exercises.

Basically training programs include biceps curls. For some reason, nobody does pull-ups, including their exercise, useful only for the back. In fact, the reverse pull and narrow grip - it's a great exercise for the biceps, increases muscle mass and strength. If you can correctly perform a more conventional 10 pull-ups, pull-ups, try with the weights.

Narrow grip pull-ups

The stronger you become, the more weight you gain. Provided, of course, that you eat properly with a slight slope on the set of muscle mass.

5. Stretch

Stretching after exercise hands will help you recover. There is evidence that stretching of muscles and lengthens fascia. It can be represented as a white sock on top of the muscle, which can limit its growth. The more you open it, the more opportunities you have to increase the amount of hands.

Stretching the fascia is not possible with short yoga, but 45-60 seconds and stretches with weights well help in this. You can always peek good ideas for stretching exercises of hands in the next video.

Often the availability of exercise on the forearm is a problem when it comes to pumping big hands at home. If your forearms are weak, it will be difficult to raise the necessary weight, so as soon as the variety of equipment with free weights are not so much. To do this, use the collapsible dumbbells. This is extremely useful, since certain exercises on the wrist rotation with a semi-dismantled dumbbell allow you to quickly increase the strength of the grip. They are also easily combined with the classic movements.

Bending the wrists on a bench with a dumbbell palms up

Bending the wrist with pronation in the supine position

If this equipment you do not, you can work with a narrow grip push-ups own weight. Quality training for the forearm, you can also collect funds readily available at home.

7. Train your legs

Train leg body needs in such an anabolic mode, that excess comes growth hormone. This means that other muscle groups will also get their share. Make friends with squats and lunges. Be sure to relax after a day of training legs to fully recover. An example of this kind of training for the conditions of the house see below.

Adjust the weight and complexity of the exercise to fit your current physique. The weight can be replaced by a can filled with sand or water.

8. Use sports supplements

Additional facilities - a science! But, to be brief, in our situation should be guided by the following principles. Use caffeine before exercise because it improves your concentration. During a workout is better to use branched chain amino acids to maintain a high intensity. To fill the body the necessary nutrients after exercise do not forget the freeze-dried protein with creatine.

Sports nutrition recommendations are approximate. Before buying recommend to consult further in the store with a specialist.

Eat supplements wisely, and the effect will not take long. Learn more about sports supplements, see the relevant section on our website.

9. Eat a high-quality and full

You are not a girl in puberty, so your meals should be solid. It makes no sense to increase the amount of hand, if your total weight does not change. As a general rule, for every extra centimeter on hand you need to dial 2 kg of muscle mass. Eat 1.5 grams of protein per pound of body weight, 3-4 grams carbohydrate, and 0.5 grams of fat. Stick to this diet for 5 days, and then change it to 2 days, reducing the amount of carbohydrates and 1 g half a kilo of body weight, and doubling the intake of fat.

This ensures that you will not develop insulin resistance, and it will keep your body in a state of stress. People with poor tolerance of carbohydrates (do you know if this applies to you) may follow the diet, during which 5 days is the low carbohydrate intake and 2 days - high. At this high protein intake maintained. With regard to liquids, you need to consume a liter of water for every 20 kg of body weight per day, so 80 kilogram athlete would need about 5 liters of water per day. If the training takes place in hot and humid places, drink plenty of fluids during exercise. Read more about the principles of nutrition on the weight of the target site and do their own experiments.

10. Visualize

You need a goal, do not just say "I want to pump up the big hands at home." Have a clear idea of ​​what you want to pump up your hands in 3 months from now and a year later.

Even if you're only half-way, it's still been a huge success.

Do not measure your hands every day, otherwise you and everyone around you, just go crazy. Focus on the used weight and your diet.

Your success will largely depend on your recovery. The first thing you need to provide - is adequate sleep. Eight hours a day - it is obligatory, and the afternoon nap - it's even better. If you can not go to the gym, do not think about it. Thoughts on hand 24 hours a day, 7 days a week just burn inside you and will hinder your progress.

Help yourself recovery: it can be a massage, steam bath, sauna, walk with the girl on fresh air and fun get-together with the company of like-minded friends.

12. Use isometric exercises

Isometric complexes - a special system of exercises strengthens muscular frame, increase strength and improve athletic performance without grueling hours of training in the gym. Its effectiveness and accessibility of each proved by time, as well as extensive use of yoga, bodybuilding, fitness, rehabilitation programs, martial arts and strength training.

A classic isometric exercise for hands is naprazhenie them before in various positions as pictured below.

The purpose of these exercises is that for a short length of time -. 6-12 seconds, to expend maximum effort on hold or opposition to any object. In contrast to the dynamic loads, repeated a number of times, the playback static complexes is important is not the number and the duration of retention of the body in a certain position and a feeling of body.

Now you know 12 ways in which you can pump up the impressive "banks" at home! Now only you decide how to pump up your hands at home man, you have to do a serious arsenal of ways to spend training at home with the use and conduct of his body transformation in 12 weeks. The clock is ticking!

https://bodymaster.ru/training/material/sovety-na-trenirovke/nakachat-ruki-v-domashnikh-usloviyakh.html

Which muscles are trained on his hands?

Every man wants to have a strong hand. And not necessarily go to the gym to do this. If desired, even at home, you can pump up the muscles of the arms, without spending money on tickets. However, the purchase will still have to be spent shells. If you already have free weights at home, it is still easier. They help to build muscle the fastest.

So, in the hands of man there is quite a lot of muscle, but most of the train some of them:

• biceps (responsible for curls);
• triceps (the main aim - upper limb extension);
• forearm (need for movement of the forearm and holding objects with your fingers).

Their location can be seen in the following image:

What is needed for home occupations?

Ideally - a sports shop, bars and the crossbar, a few dumbbells and barbells. However, such a state does not buy a lot (in our article on how to do dumbbell at home). These shells can be replaced improvised means, such as plastic bottles filled with sand or water.

To work with such inventory is not so convenient, so if there is a great desire, then it is better to buy a home a little "iron". Until that time, basically you have to do exercises with their own weight.

Train the hand can be twice a week. One of them - swing the biceps and triceps, the second - Presses Delta (shoulders) and forearm. Let's start analyze the most effective exercises for these muscle groups, which can be done at home.

Making the shoulders wider

We know that the delta consists of three beams - front, side and rear. The most powerful of them - the front, he is involved in many movements of the hands. For example, it is quite involved in the work with the popular bench press barbell lying, front beam deltas. He is involved in those moments when we need to pick something up above the head.

Lateral and rear delta are less developed. And the first training can visually make the shoulders wider, without giving them a real force or power. They sway mainly due to traction or flapping.

Coach shoulders the best drop set with small weights, as do the exercises with maximum weights - this is very dangerous, given the structure of the shoulder joint, and it is easy to injure. Therefore, during training deltas do not need to strive for balance, and not try to like working muscles can feel better.

military press

In a classic embodiment it is performed with the rod and is working well delta front and side (in lesser extent). To perform you need to take the neck grip slightly wider than shoulder width, bend his back and put it on the chest muscles. Then exhale squeeze bar upward and inspiratory omitted. The back should be bend over backwards to insure you can put weight belt.

If dumbbells or barbells have, it is possible to replace them with plastic bottles filled with water or sand, for example of 5 liters. Handle them must be strong, not to the bottle will not break down. As a replacement you can use other means available, depending on what you have at home.

This is a basic exercise on the shoulders, back wrong setting could face problems with the spine and lower back, so always follow the technology implementation. Enough to make a leisurely 4-5 hikes of 10-15 repetitions.

Mahi hands in hand

Depending on the technique involved in varying degrees to the work side and rear delta. Mahi (or dilutions) are made with a light weight. For a start will be enough 5-8 kg on each hand. Beginners can start with the two-liter bottles of water (if they can be properly embrace).

Equipment is quite complex and very few people without the help of an instructor from the first time be able to perform the exercise correctly. Must become straight, their feet shoulder-width apart, slightly bending the knees. In both hands holding a dumbbell (or their substitutes). On the exhale, spreads his arms on the sides (as if a bird flaps its wings). Elbows should always rise above the hands, which are necessary to lead up to the chin level or slightly higher.

Above shoulder level to raise the dumbbell does not make sense, since the load to the delta goes to other muscles

We offer this exercise as follows drop set (without rest):

• 10-12 times with dumbbells weighing 8 kg;
• 10-12 times with weights of 5 kg;
• maximum number of times with a 2 kg dumbbell.

So try to perform 3-4 sets - shoulders you have will burn unbearably, but it will be very useful, and you will become one step closer to its goal of development and relief beautiful hands.

If you want this exercise to pump back bundles of muscles, it will need to perform in bending forward.

We are working on biceps

Larry Scott - bodybuilder, who at the best of times, had one of the most harmonious development of hand

biceps workout should be diverse. Also, to use two beams (head) of the muscle group should not forget to load brachialis, which is located under the biceps. It was during training this muscle will increase the height of the biceps.

There are a few basic exercises for biceps. Just note that although the reverse grip pull-ups and are as such, they are difficult to fully use in pumping hands. This is due to the fact that in addition to highly strained biceps and back, and it takes a lot of effort. Often it is this fact prevents fully concentrate and put all the energy only for exercise of hands.

Curls with barbell standing (rising on the biceps)

This exercise is perhaps seen anyone who has ever looked into the gym - is its popularity. Some, because of the physiological characteristics is used in place of the bar two dumbbells. This option is also quite right to life and no worse. If there is no sports equipment, you can come up with different weights. For example, a sandbag, a cast-iron pipe, etc.

To perform become smooth, slightly bend your knees, grab the barbell reverse grip. The width of the grip can be different, choose the option that best suits you. The lower and upper points of execution does not relax the arms, keep them in tension. Four sets of 8-12 times is enough. For more information about the technique of the exercise you will be able to in this article.

Projectile weight pick strength. With the increase of muscle mass and muscle endurance increase it.

Hammers

So, a good exercise to build biceps weight we found, what's next? We can not forget about the development of the brachialis, as this will help to visually make our "guns" are even higher.

One of the most common and recognized patterns - performance hammer (or hammer). The starting position is the same as in the previous exercise. In both hands take a dumbbell or a bottle with sand. The palms have to look at each other. Without turning his wrist, raise the level of burdening the shoulder with one hand, then the other.

Hammers can be done both standing and sitting

The elbows should stay in one place - pressed to the sides. Part of the hand, which is located above it must also not move. Bend your arms slowly, swinging his body. Approach 3 or 4 to 10-15 times is enough to load the brachialis and get a positive response from him in the days of rest. Technique in more detail, we are good at article link.

In carrying out the above exercise should be for the cabinet - it should not wobble. Otherwise, you will remove the load from the biceps and transfers it to the whole body. The effectiveness of hands at the same time is reduced by several times.

Keeping triceps

Contrary to popular belief, do your hands wider than the fastest help it exercise the triceps, biceps instead. They consist of three beams, the development of which will significantly improve your hand.

Dips

This is one of the best exercises, which is considered the base for the elaboration of the extensor muscles of the hands. In this case, better to take a narrow grip (about shoulder width or slightly longer). Even when working only with its own weight hands gets a good load, which not everyone can do.

To load has been concentrated almost exclusively on the triceps, you need to perform the exercise with a flat back, taking his legs back. That way you minimize the involvement of the pectoral muscles.

If you are able to do more than 4 sets of 20 times a minute rest, it is safe to start adding weights, for example, to perform pushup tied to itself something heavy (five-liter plastic bottles with water, sandbag, and so on.

d.).

There are cases when in the yard of the house and no bars, what to do in this case? The focus can be taken on two chairs to be put on the width of your shoulders. Just be sure to watch for the balance not to fall to the floor with such a design.

You can try and safer way. Place two chairs next to - one behind him (Abut in his hands, the fingers must look ahead), the other in the front, which put your feet. Bend your elbows, try to last retracts, rather than on the sides. If the exercise is too easy, then the top can put a few books or other weighting. Perform a training session of 4-5 sets of 10-15 times.

The classic push-ups

The simplest thing you can think of - is the fulfillment of the usual push-ups. Their effectiveness should not hesitate, but in reality they build muscle, you can not. However, the lead hand in order to add them to the sports form in relief - is quite real.

You can slightly complicate the task itself, and do push-ups in a handstand. If you have problems with balance, it is possible to stretch the feet against the wall. In this embodiment, to perform pushup sufficiently hard. The main thing to remember, do not put your hands too wide, otherwise the load will move to the pectoral muscles. You need to put your hands slightly narrower than shoulder width.

Various versions of pushups programs you can find the link.

Extension arms in the slope

In fact, many people underestimate this exercise. Despite the fact that the approaches are carried out with sufficiently small scales, very good triceps strain. Instead of dumbbells can, again, use a bottle with sand or water.

You need to find a focus. It can be a table, the back of a chair, etc. Arch your back, arms along the body side position. Elbow firmly push yourself and constantly monitor it to remain in place. Begin to bend and unbend your elbow, not rocking the body. It is necessary to carry out all the repetition approach, first with one hand, then another.

In the upper position the arm can be fixed within 1-3 seconds to the maximum strain every muscle fiber the triceps. Three or four sets of 10-15 times you should be enough to pour blood and muscles to give them an impetus to development.

Should I focus on the forearms?

In fact, they are working separately not many. There is enough exercise for the main muscle groups in the form of rods that are straining the muscles and strengthen the data.

To increase the grip strength can be used hanging on a horizontal bar and other similar exercises. To strengthen the ligaments, you will need dumbbells or other weights that can embrace. Enough to take the weight in hand and begin to slowly rotate in a clockwise direction and then in the opposite direction. You can do it in time, and it is possible and the number of laps.

Many in this matter determined by genetics and body type. If you are lean by nature, it is necessary to focus on the core muscles of the forearm and pulled behind them.

Particularly women's training

Girls need to give preference to not weight weights and more repetitions number

These exercises can be used and the weaker sex. We should not take the heaviest dumbbells or desyatilitrovye a flask with water.

In order to bring their hands in order to make them and tightened enough limited weights, weighing 3-5 kg.

The number of repetitions is better to increase to 20-25, and the pace to take pretty fast. At the same time on vacation should be given no more than 1 minute.

Monitor your heart rate closely, if you have not played sports since high physical activity can adversely affect your health.

conclusion

Replace dumbbells and barbell house can be improvised means: plastic bottles filled with sand or water, cast iron products, bags of goods, etc. With this equipment you can bring your hands in order, adding them strength and volume.

Use the exercises listed in the article, as they are basic and are working 100% in almost all cases. Do not forget about regular training as well as one or two sessions, if they are all over and will not be able to make your hands are massive and strong.

The results do not come quickly. It will take at least three months of intensive training. But you can speed up muscle growth protein cocktails reception, a proper diet (fewer carbohydrates, more protein) and, if desired, to other sports nutrition.

In other cases, enough regular exercise and proper exercise program for a set of muscle mass.

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A set of exercises on the muscles of the arms at home

For training hand men need a collapsible equipment - dumbbells or pancakes with a signature stamp. This need for constant progress, as well as for training in a pyramid. A gradual increase in operating weight, thus reducing the number of repetitions will stimulate the nerve pulses, reducing the necessary muscle on stage with low weight, allowing the stick to the right, and with a large reduction weight.

Such training gives powerful anabolic jolt.

1. reverse push-ups

For this exercise requires two equal height support, one - under the arms, and the other - under the foot. To weight you want to use free weights, for example, to spread the pancakes on her hips. It is necessary for muscle growth, when the number of repetitions can not exceed 12 times, with the muscle on the last repetition of work to failure. The first approach, do the exercise 15 times its own weight with no complications - it will be a warm-up approach, which will warm the target muscles and ligaments, and prepares to direct a pyramid (increase in the scale).

1. Sit on the edge of the bench and put on her hips burdening, rest your palms to form a straight line hands.
2. Place the stack on a second support holding the pelvis canopy.
3. Inspiratory bend elbows, lower basin as long as the angle of the elbow does not reach the right angle.
4. Strength of the triceps to push the body and exhale completely straighten your elbows.
5. At the end of the approach set foot on the floor, sit on the edge and lift weights.

The first power approach with less follow the operating weight, but do not exceed 12 repetitions. Not including warm-up, do 4 sets, each adding curb weight. Thus, push-ups are carried out: 4 x 12, 10, 8, 8-6.

Learn more about exercise - reverse push-ups →

2. French press with a barbell or dumbbells

This post may be replaced by exercise dumbbells also keeping the distance between the shoulder width equal dumbbell. This exercise clearly follow safety when lifting the projectile. Each approach increases the operating weight by adding small pancakes.

1. Sit on the edge of the bench, resting the bar on the thighs, grip, grasp the top of the bar shoulder width apart.
2. Lift the neck to the hips, knees, pushing the barbell up. Slowly lower back, keeping the neck on straight arms.
3. At the top of the brush located above the shoulder joints.
4. On the inhale, leaving your elbows on the ground, lower forearms neck to the forehead.
5. As you exhale, bend the elbows triceps effort completely and return the brush above the shoulders.
6. At the end of the exercise, lift your knees to the neck, pushing the barbell on your thighs, make a roll back to a position on the bench sitting.

Add the operating weight, follow the 4 sets of 12, 10, 8, 8 times.

3. hand extension stamped or dumbbells because of the head

Also, this exercise can be replaced by one or two lifting dumbbells from behind the head. Technology affects the triceps isolation, helping himself with his hands to push a large operating weight, in this case, will not work. Therefore, stick to technology and do not take a huge weight.

1. Sit on a bench with your back straight, hold the neck to the hips narrow grip from above. Raise your hands above your head, keeping them straight.
2. On the inhale begin to lower forearm with the stamp of the head, without moving from the spot elbows. The lowest point of maximum drag triceps.
3. On exhalation lift the neck, the elbows fully straighten at the top.
4. In reverse order, lower neck to the chest, and return it to the floor.

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