For many young people the question of how to build biceps and triceps, is a stumbling block.Even when they are good overall physical shape of the above study of muscles requires special knowledge and skills.We have tried to optimize the presentation in this material.
This article is written for men with a minimum level of athletic training, and for those who for whatever reason can not attend a gym.Our goal - to show how you can develop your biceps and triceps, exercising at home.In such classes achieve maximum effect male connecting factor in their personal motivation training with knowledge of the laws of the training process of bodybuilding.
motivation
Why do we start with motivation?Because the effectiveness of a home exercise depends entirely on the ability to deal not only with planning approaches and sets, but also, and strictly fulfill all the planned exercises.
no secret that home working harder than in the gym.There are many temptations: delicious food, home gaming PC, but who knows what else!The house is a house.And then you need a couple of hours to devote exercise power!Let's face it, not all turns out.It is important
certain amount of perseverance.Therefore, we insist that you are on the eve of the planning of the training process clearly formulated their motivation: why do you want to build your biceps and triceps.It should be as individual.
So, there you have it!Great.This will be your first log entry training.
minimum set of home training equipment
Kohl you have the motivation (and this is important), fit to think about training your inventory.Not everyone can afford to buy with movable pole.But almost anyone afford to buy the bar and hire a master to punch, to secure his zakrepit.Takzhe you need composing a dumbbell, but better - two.Useful and expander.If the house has a seat is narrow with solid wooden railings you can also use it as a simulator.It is useful for your exercise on biceps and triceps and regular stool.
for further progression in training using a horizontal bar may be useful to further burdening a normal backpack, inside which there is a plastic bag with sand your desired weight.
Basic exercises
exercises biceps and triceps accented performed separately.As known by a bent arm biceps, and triceps via unbent.They are called the antagonist muscles.Only the harmonious development of their ensures proper effect of the training.Exercise, train them, carried out with the weights, so to avoid injury should be done after an intense workout, warming up the muscle fibers.
5 basic exercises for biceps at home
first exercise. Body position - standing.Feet shoulder width apart.In his hands, palms turned upward - dumbbells.Alternately Breath arm bent at a breath - unbent.Dumbbell weight is selected so as to provide 7-8 repetitions on each arm in the set.The last 1-2 times should be carried out with maximum mobilization is practicing.
second exercise .The starting position is almost similar to that shown in the first exercise, but hands with dumbbells palms facing the body.In this position, apart from the load biceps felt stretching effect.
third exercise. body position - sitting.The hand clutching a dumbbell, elbow lowered and abuts the inner thigh.On the exhale hand bend at a breath - slowly straightened.
fourth exercise .Pulling the bar at home.Hands - a narrow grip, palms turned to him.The exercise is performed without rocking.The number of repetitions - 7-8.If recent tightening in the set are easy to perform, the trainee puts a backpack on his shoulders with the corresponding weights.This is the most intensive exercise of these four, trains biceps.
fifth exercise. Stretch belt expander biceps.The position of the body - standing, feet - shoulder-width apart.You are standing with both feet on the expander.Hands folded down, palms facing up, elbows pressed to his body.Expander in this position for extended.Immediately upon the exercise arm, overcoming the resistance of the expander, bent at the elbows, with your elbows (if possible) are pressed to the body.
triceps.Workout at home
first exercise.French bench standing.The trunk is straight, feet - shoulder-width apart.Position your hands with dumbbells: elbow raised up, dumbbell wound behind his back.The other hand insures dumbbell, but does not support it.On the exhale slowly straightened arm at the elbow, with the brush with dumbbells goes up.Exercising focuses the load on the triceps.Inspiratory arm bent back, dumbbell is put behind his back again.
second exercise .French bench sitting.It performed similarly to the first exercise.Exercising is sitting on a stool.
third exercise is performed using chairs with wooden handrail.For his performance in front of the sofa chair exhibited at the rate that your feet are on the couch, his arms at the same time, wound back down performed grip handrails chair, just as it is done on the uneven bars.The meaning of the exercises - flexion / extension arms-ups.
fourth exercise. Grooming bar attached tape expander.Dealing with his back turned to the horizontal bar.The trunk is straight, feet - shoulder-width apart.Exercise is performed serially hands.Hand wound back as at the French bench press, but instead of holding a dumbbell stretched expander.Further, when the fixed arm straightens his elbow forward and up.
fifth exercise. flexion / extension arms in emphasis lying.Hands placed narrowly.Otherwise, the main effort will fall on the chest muscles.When you exercise using a backpack with weights.
different accent training
note that part of practicing some reason it shakes biceps.Triceps is ignored.Why is this happening?(Note that this is short-sighted.) The answer is simple.Biceps first catches the eye in the summer when a man dressed in a T-shirt.However, from this strain of the training process suffers power potential engaged.After all, the harmonious development of athletes triceps almost twice as massive biceps!In different ways you can train the biceps and triceps in the home.
truly "cool" the man, the master of martial arts, to a greater extent is trained triceps, and the tempo exercises, not overly "scoring" of his weights and forming a special speed endurance.After all, this "shock" a muscle!Development therein so called reactive power is achieved using expanders in the training process.
when striking triceps such lightning speed athlete extends the arm and bicep flexes as a flash to its original position.Ideally, this is achieved by a master stroke sharpness that break down concrete plate, and when the fight defender does not see the moment of its application.However, the topic of this article does not apply to this type of Exercises, for the amount of muscle in the process of growing a relatively classic bodybuilding slightly.
problem
effectiveness of training seems to be exercises and special literature, talks about how to build biceps and triceps, all familiar.So why do not all achieve success in bodybuilding?Perhaps there are secrets of effective training.
can not consider only two groups of muscles in the arms separately from the others.Moreover, the muscular system of the human body is designed so that it is impossible to increase long special exercises only one muscle group without adding to the volume of the other.A month and a half of such narrowly focused study at home training with annoyance notice that the results arrived.What should he do in this situation?The answer is simple: first, get competent advice on how to pump up your biceps and triceps at home.
sverhvosstanovleniya cycle - the basis of the progress
Initially, this unlucky athlete should understand the basics of training load and cycling sessions.It should be clear idea about the main principle, which is used by bodybuilders, increasing muscle mass.It is based on sverhvosstanovleniya.
Sports Medicine found that optimal muscle growth is due to the cyclical performance of each exercise for 5-6 sets in a way that allowed weight training train in each of his set, working to the maximum, to perform no more than 7-8 repetitions.At the same time the last two times the power produced by the athlete.
Note during intense exercise takes mikrotravmirovanie muscle fibers.Do not be afraid!This is natural.The paradox lies in the fact that it was injured training load correctly matched fibers maximize your volume.It should stand for one "but."
Attention!Cycle sverhvosstanovleniya therein presupposes, besides training days, and even from one to several days occurring without training.Injured fibers must be restored!That is why men do not understand just how to pump up your biceps and triceps in the home, but also with the direction of a positive experience, exercise less fixated on the daily training losers.
comprehensive training and optimal development of muscles in the arms
second condition for an effective workout is its complexity.This we have already mentioned, when it came to staying results.No need to reinvent the wheel at the same time, the perfect clue how to pump up your biceps and triceps in the home can serve as recommendations practicing athletes.And a classic accentuated study of muscle training cycle for three training are the following:
- back - biceps;
- chest - triceps;
- legs - shoulders.
However, steady progress over time should be changed as it accents.For example:
- chest - biceps;
- back - triceps;
- arms - legs.
combination with bodybuilding athletics load
Some athletes training cycle combines training with bodybuilding workouts a different nature where the load falls on his feet.If you are not a professional bodybuilder (in this case is important specialty), the addition of cyclic loading for the development of the cardiovascular system is welcome.It can be gaming activity: football, basketball.It is also beneficial for improving the overall homeostasis athlete moderate middle-distance running.Whatever it was, so trained heart and blood vessels provide athletes bodybuilder greater potential.The only condition such tutoring is their helper, warm-up character.
Accordingly, in this case, especially bodybuilding training cycle may exclude specific exercises for the legs.The emphasis in the training cycle will look different: biceps, triceps, shoulders, the back.
Conclusion To summarize our survey, it should be noted that employment at home in bodybuilding are less effective than exercise in the gym under the guidance of experienced coaches.If you close your home has a specialized gym and the subscription price does not bother you, the home of the training can not even think.However, under certain conditions of life of a particular person may exercise the muscles (biceps, triceps, etc.) only in his native walls.At the same time, we note that the presence of rigid motivation and literacy training plan their effect can be very impressive.
