Since childhood every man aware of the need to be strong.Young men, wearing T-shirts in the summer, often try to pump up their biceps ...
theme of this article - hands on weight training.It is a training process, to focus affects the increase of basic arm muscles: biceps, triceps and forearm muscles.At the same time, exercising, be sure to pay attention to other groups of muscles: the back, the press, legs, shoulders, neck.The human body - a surprisingly harmonious creation.It is an uneven exploring major muscle groups at some point simply will not allow to grow biceps (for example, if your back muscles are lagging behind in their development).
proportions training process
How to build muscle?This problem, which successfully solves modern training, does not accept the technocratic approach: an overabundance of stress result is negative - injury and depletion of muscle fibers.Important phase of recovery.Growth depends on the muscles in the arms of their study, of course, is nonlinear.Experts estimate that the increase in the arm muscles 1 cm accompanied by an increase in total body weight by 3 kg athlete.Accordingly, it must be ensured protein diet and training regime focused on hand may not exceed 30% of the total physical activity.And, of course, the effect is enhanced by training properly chosen sports nutrition.
Tool - muscular failure
hands on weight training, like any other muscle, suggests exercise cycle with a maximum load.Performing approaches projectiles (barbells, dumbbells, fitness equipment, expanders) with a weight lifted no more than 8 times, should be set to achieve the status of muscular failure.And the effect is maximized muscular failure, if the state athletes deliberately delayed for 15-30 seconds.
If you speak the language of sports medicine is to achieve a result - increase muscle mass - using a process of anaerobic glycolysis.Other words, the skeletal muscles get their energy by the oxidation of glucose to the collapse of the dairy and parovinogradnuyu acid under conditions of oxygen deficiency.Naturally, training on the weight of the hands is also based on this phenomenon.
What happens in the muscles of the arms in shock training?They receive numerous microtrauma.Thus damaged fiber protein structures are destroyed.In this case we speak about the stress of high loads.If you then intelligently build their further training cycle, and sports nutrition, the athlete progresses, due to the effect sverhvosstanovleniya skeletal muscle.
Varying load
After working with a maximum weight training your muscles need special, more gentle treatment.Training on the weight of the hands in a further set of diminishing loads up to 50-60% of the maximum weight.This technique is called mikroperiodizatsiey coaches: a week of heavy loads replaces Week lungs.
However, young athletes reaching the first successes, tend to look down on the reckless little weight ... In this regard, we appeal to the hard training with a request to reduce the temperature, and to abandon the practice of permanent load capacity.The required frequency operation with lower weights, accompanied by the growth of muscles at sverhvosstanovleniya.It promotes the formation of their new terrain.Phase rollback is needed.The load is logical will increase in the next "grave" cycle.Fanaticism in training in bodily injury and stagnation in the results of building muscle.
However, the above - this is not the complete answer to the question of how to build big arms.Should change their views on the very exercise capacity of muscle mass.
Feature bodybuilding techniques
Barbells, dumbbells, fitness equipment ... All this train and powerlifters, and weightlifters.But their priorities are different.For powerlifters not muscle mass, and a one-off rise in the maximum weights are important.Bodybuilders also making progress in the training process, increasing operating weight of sports equipment.Thus, their training load is maximized.A
ways to pump up the big hands, bodybuilders much more.After all, these athletes use to increase muscle not one, but three kinds of power options.Practiced weightlifters power capabilities of the muscle contraction when lifting weights (contraction of muscle fibers) is not so great.They make up only 60% of the effort in a controlled lowering weight (negative phase of the movement) and 75% of the effort by holding the weight at the highest point.
accordingly, is more effective for the growth of the biceps and triceps training program in the hands of a bodybuilder.
training program hands
Hands rock hard.Every millimeter of volume requires forced effort.We are in this article we want to pay attention to how correctly to resolve the issue, formulating guidelines, warning about possible errors and suggest exercises and their intensity.
Most trainees hands give priority to the biceps.He just catches the eye.However, they do not consider that the bulk of the muscles of the hand, namely, two-thirds of the triceps.These muscles are often called antagonists.The first of these works on bending arm, the second - on the extension.And if you pay attention to only one of them, the second increase in decelerates by the body.So big biceps without massive triceps simply unattainable.He received with such methodical error relief, however subtle.Note that, for the harmonious development of athletes and shake hands forearm muscles.
Recall that the training program is not in the hands of independent Exercises, but only part of the overall training program of the athlete.However, for the muscle-building accented hands twice recommended exercises include them in the weekly cycle of training, once with a large weight training, and the second - with relief.
Biceps
To prevent possible injury to the load not heated ligaments and muscle fibers, it is recommended pre-workout.For the arm muscles is vigorous warm-up circular, and then - stretching movements.We present in this article to your attention three basic complex of exercises for the biceps, triceps and forearms.They are executed with maximum training load.Note trainees: a total shock training exercises on the weight of hands can be combined with moderate loads of back muscles (abdominals) and vice versa.
trainees come to the aid of the table "Basic set of biceps," posted below.
Lifting on a biceps standing as one of the classic exercises that form the right top, middle and bottom of the biceps.
When its implementation trunk (torso) Keep straight, feet placed shoulder-width apart.Running grip the bar below.The elbows are on the sides of the torso.The bar is lowered to the level of the hips.The look is fixed and directly in front of him.Take a breath, athlete bends the elbows, while the bar is at chest level.It is important that during this motion elbows remained in its initial position, ie. E. Not move.Along with the rise of the bar exhales.Then the rod is gently lowered to the level of the hips.It is important, doing exercise to keep the body upright position.
Lifting on a biceps supination to do with the dumbbells composing, he also performed from a standing position with feet positioned shoulder-width apart.Dumbbells rise in turn.Rhythmic breathing - similar to those mentioned in the previous exercise.The term "supination" means turning a brush with a dumbbell at the highest point in the direction of the thumb.This is a natural move, because to do so causes the specific mount man biceps tendons.
biceps exercises on weight supplements thrust the biceps on the bench by Scott.It is universal: can be carried out and with a barbell, with dumbbells.Its special feature is the fixation on the bench hand position, whereby the fold accented occurs in the elbow.Due to the concentration of stress on the elbow there is a fundamental condition not a maximal weight weights, and it does not rise up to the end, that is. E. Rod Scott on the bench is always performed in the partial amplitude.As its value it is indispensable for the exercise stress on the biceps on the reverse phase of the movement - stretching.
also practice hands in the hall of the study involves traction on the biceps biceps in a block simulator (high-block).Starting position - standing, similar to that described in the first exercise.Bending your elbows, at the end point of the trajectory block should fix it at the highest point - before the steady burning sensation in the muscles.
However, the question "How to build muscle?" Regarding the biceps is not fully disclosed.The fact is that athletes of low growth base complex enough to form a fully entire biceps.If the biceps is long - bodybuilder needs an additional set of exercises (see. On the table "Training biceps peak»):
main exercise in this complex is, as you can see, EZ-pull rod to the biceps, which is performed on a benchScott.Its advantage - an isolated effect on the elongation of the bottom and lifting the peak of the biceps.
Triceps
However, effective exercise program for weight hand set should also include exercises for the other major arm muscles: triceps and forearms.Triceps - a muscle, which occupies most of the upper half of the hand, it is necessary to work out at least consistently than biceps.Volume horseshoe triceps relief bodybuilder gives hand finished and proportional appearance.The maximum score in its training provide carefully chosen by weight, number of reps, isolation exercises given in the table that describes the basic set of exercises for the triceps.
Note: French bench press is quite traumatic.Point load on the elbow joints determines the weight reduction of up to 50-60% of the maximum training.Elbows should be fixed to load is paid to the triceps, and not on other muscles.The athlete lies on the bench.Optimally, if the post was originally located behind his head submits assistant.Clutching at the neck should not be wide.The distance between the brushes in the successful fellow preferably maintained in the range of 20-30 cm. Warned widely bred in the French bench hand increase the likelihood of injury.Besides pumping arm muscles this exercise will be more effective when you use EZ-rod than with a conventional rod stamp.The load is distributed isolation on all three beam triceps muscle fibers.
French bench sitting assumes that the athlete sits on the bench with a vertical back.Feet firmly rest on the floor, back straight.Initially, the neck of the bar is over your head.Then the athlete slowly lowers the bar behind your head.It stops the movement of subjectivity defines the point at which the palpable tension triceps.Chance of cheating and bandaging the elbows.French bench sitting and loads the back muscles and abdominals.
pumping arm muscles at the gym pumping triceps is considered more effective than using the classic French regime.Why is that?The French bench press more substantial weight on his elbows.Therefore, even when the projectile weight 40-60 kg (depending on the athlete's physical condition) may occur pain.
Exercises for pumping hands have different efficiency.Block training apparatus allows the athlete to work in isolation on the development of the triceps with a weight of 100 kg or more.And trained athletes perform unbending hands of the upper block triceps with a weight of 140-150 kg.In this case, the exercise is not isolated.Parallel to train the muscles of the back and abdominals.
forearm muscles
harmonious development arm athlete is assumed to be the development of the muscles of the forearm (shoulder-ray).They are traditionally associated with the strength of an athlete.Developed muscles provide a reliable grip of sports equipment.Accordingly, they provide safety in a variety of exercises athlete.If the forearm are the "weakest link" in the development of the athlete, it is threatened not only the individual program of training the hands to ground.Strong forearms and requires the development of other muscle groups.For example, for the development of the back muscles are important basic exercises - thrust in the slope of the bar, taken a wide grip and pulling up on the bar wide grip head.Recommended for the development of this muscle group exercise program presented in the following table: "A set of exercises for the muscles of the forearm."
When thrust rod biceps reverse grip position of the brush - the palm of his own.This exercise is isolating.It is recommended to athletes who already have results in the development of the biceps and triceps.
Starting position - the torso straight and your feet shoulder-width apart.Hands with breath bent at the elbows.The rod is fixed at the top.On the exhale, the shell back to its original position.
basic exercises for the development of shoulder muscle-ray is the "hammer".It is done from a standing position by alternately lifting dumbbells typesetting, with palms facing the body constantly.When the "hammer" the body should not be shaken.
hand movements should be smooth, without jerks, it is performed in the power key.
flexion to-grip rod runs trains in each set to failure.The position - sitting on the bench.In the hands of a narrow grip barbell taken hands - hands to yourself.Brushes possible unbend, then folded.Works exclusively wrist.Thus it trained a powerful grip.
pumping hands at home
no secret that with the proper motivation aspiring athlete can increase the mass of their own hands.To do this, it is enough to exercise the general physical preparation, involving as load trainee's own weight.Here, the principle: just - it's not always a bad thing.A significant breakthrough in the accumulation of muscle mass and can provide the most simple exercise.Answers to the question, how to build arm pushups.Depending on physical fitness, you can choose one of the ways - with a focus on the floor, palms, fists, fingers, ribs, palms, the back of the hands.The following table discloses a technique workout pushups.
good exercises for the muscles of the hands are considered to be pulling on the bar (the bar).If their performance is also possible to combine the type of grip: forward, backward, narrow, medium, wide.For maximum effect, it is not recommended to rock, to catch up with a jerk.There are more "useful" exercise.Stressed impact on the triceps (the extensor muscles) pulling on the bars.
However, for high-quality building arm muscles should not be carried away by the number of push-ups on the horizontal bar and parallel bars in each set.It is recommended to simply achieve the following number of repetitions in the working attitudes: 4 sets of 10 repetitions.Further, to increase the weight of the hands while pulling up trainees hung on the body extra weight without increasing the number of repetitions per set.
Conclusion
increase in mass of hands - a creative process.Starting the training plan designed for one-week cycle, we will provide a consistent muscle progress.However, this process will be the phase of the effectiveness of two to three years.In the future, the results objectively braked.Does recently that exhausted the resources of the body?Not at all.The reason - the human physiology.The body just stopped to recover.He mezhtrenirovochnogo enough rest.
To achieve further development, the cycle training should be increased from one to one and a half weeks.Paradoxically, the more rare workout show in this case, the best result of weight gain.Then you will enter into a new period of growth in the hands of 2-3 years.Then - again an increase in phase mezhtrenirovochnogo rest.However, it is not recommended to increase more than 72 hours.However, a creative change in various training programs for 9-12 years of intensive Exercises turn novice athlete really advanced athlete.
