Sports and Fitness, Body-building
Biceps and triceps. How to pump the biceps and triceps at home?
For many young people, the question of how to pump the biceps and triceps is a stumbling block. Even with their good general sports form, the above mentioned muscles require special knowledge and skills. We tried to optimize the presentation in this material.
This article is addressed both for men with a minimum level of sports training, and for those who for whatever reasons can not attend the gym. Our goal is to show how you can develop biceps and triceps by exercising at home. In such occupations, the maximum effect is achieved by men, who combine in their training the factor of personal motivation with knowledge of the laws of the bodybuilding training process.
About motivation
Why did we start with motivation? Yes, because the effectiveness of home training depends solely on the ability of those who are engaged not only to plan approaches and sets, but also to rigorously work out all the planned exercises.
It's no secret that it's more difficult to study at home than in a gym. There are a lot of temptations here: delicious food, home gaming PC, and what's more! The house is a house. And then you need to devote a half or two hours to power exercises! We will tell directly, not at all it turns out.
A certain amount of perseverance is important here. Therefore, we insist that you, on the eve of the planning of the training process, convincingly formulate your motivation: why do you want to build up your biceps and triceps. It should be as individual as possible.
So, you have it! Great. This will be your first entry in the training log.
Minimum set of home training equipment
If you have a motivation (and this is the main thing), it's time to think about training equipment. Not everyone can afford to buy a machine with a tying bar. But almost anyone can buy a horizontal bar and hire a master with a puncher to secure it securely.
For further progress in training with the use of a horizontal bar, additional burdening in the form of a normal backpack can be useful, inside of which is a cellophane bag with sand of the weight you need.
Basic exercises
Exercises for the biceps and triceps are performed accented and separate. As is known, with the help of the biceps the arm is bent, and with the triceps it is unbent. They are called antagonistic muscles. Only a harmonious development of them provides the proper effect of training. Exercises that train them are performed with burdening, so to avoid injury they should be done after an intensive warm-up, warming up the muscle fibers.
5 basic exercises on the biceps at home
The first exercise. The position of the body is standing. Legs shoulder width apart. In the hands, palms turned upwards, are dumbbells. Alternately the exhalation of the hand bends, and inhales - it unbends. Weight dumbbells are selected in such a way as to provide 7-8 reps per hand in the set. The last 1-2 times must be performed with the maximum mobilization of the forces of the trainee.
The second exercise . The starting position is almost the same as that presented in the first exercise, however, hands with dumbbells in the palms are turned to the trunk. In this position, in addition to the load, the biceps feel a stretching effect.
The third exercise. The position of the body is sitting. The hand compressing the dumbbell is lowered and elbow rests on the inside of the thigh. On exhalation the arm bends, on the breath - slowly straightens.
The fourth exercise . Pulling on the home bar. Hands - in a narrow grip, turned their hands to themselves. The exercise is performed without swinging. The number of repetitions is 7-8. If the last pull-ups in the set are carried out easily, the trainee puts on his backpack with appropriate burdening. This is the most intensive exercise of the four above, coaching the biceps.
Fifth exercise. Stretching the band expander to the biceps. The position of the trunk is standing, legs are shoulder width apart. You stand with your feet on the expander. Hands are lowered down, palms are turned upwards, elbows are pressed to a trunk. The expander is stretched in this position. Immediately during the exercise, the hands, overcoming the resistance of the expander, bend at the elbows, while the elbows (if possible) are pressed against the trunk.
The triceps. Exercise at home
The first exercise. French bench press. The body is straight, legs are shoulder width apart. Position of the hand with dumbbells: the elbow is raised up, the dumbbell is wound behind the back. The other hand insures the dumbbell, but does not support it. At the exhalation, the hand gradually straightens at the elbow, with the brush rising from the dumbbells. The trained stresses the load on the triceps. On inhaling, the hand bends again, the dumbbell is again wound behind the back.
The second exercise . French bench pressing. This is similar to the first exercise. The trainer sits on a stool.
The third exercise is done using a chair with wooden handrails. To make it, the chair is set up opposite the sofa, in order to keep the feet on the couch, while the hands, wound down, perform the grip of the arm-chair, just as it is done on the uneven bars. The meaning of the exercise is in flexion / extension of the arms in the abutment.
The fourth exercise. A belt expander is attached to the home crossbar. The practitioner turned his back to the bar. The body is straight, legs are shoulder width apart. The exercise is performed by hands alternately. The hand is turned back, as in the French press, but instead of a dumbbell is holding a stretched expander. Further, with the immovable elbow, the hand is straightened up and down.
Fifth exercise. Flexion / extension of the arms in an upright lying position. His hands are narrow. Otherwise, the main effort will be on the muscles of the chest. When doing the exercises, use a backpack with weights.
Different accents of training
We will notice, that the part of trained for some reason swings a biceps. The triceps is ignored. Why is this happening? (Note that this is short-sighted.) The answer is simple. Biceps first strikes when a man in summer wears a T-shirt. However, from such a deformed training process, the power potential of the practitioner suffers. After all, harmonically developed athletes triceps almost twice as massive as the biceps! In different ways you can train your biceps and triceps at home.
Really "cool" men, martial artists, mostly train triceps, and tempo exercises, not excessively "hammering" it with weights, and forming a special speed endurance. After all, this is the "shock" muscle! The development in it of the so-called reactive force is achieved through the use of expanders in the training process.
When striking, the triceps of such an athlete unbently stretches his arm lightly, and the biceps flexes it as lightly as before. Ideally, the master achieves such a harsh impact that the concrete plates break, and during the duel the defender does not notice the moment of its application. However, the topic of our article does not apply to this kind of training, because the amount of muscle in their process grows relatively to classical bodybuilding insignificantly.
The problem of training effectiveness
It would seem that exercises and special literature telling how to pump the biceps and triceps are familiar to everyone. So why does not everyone succeed in bodybuilding? Perhaps there are secrets of effective training.
It is impossible to consider only two groups of arm muscles isolated from others. Moreover, the muscular system of the human body is designed in such a way that it is impossible to prolong only a single group of muscles with special exercises, without increasing others. After a month and a half of such narrowly focused studies at home, the trainee will notice with annoyance that his results have stopped. What should he do in this situation? The answer is simple: first get a competent consultation on how to pump the biceps and triceps at home.
The cycle of super-recovery is the basis of progress
At first, such an unlucky athlete should understand the basics of training load and cyclic training. It is necessary to clearly imagine the main principle, which is used by bodybuilders, increasing muscle mass. It is based on super-recovery.
Sports medicine has established that the optimal muscle growth is due to the cyclic performance of each exercise for 5-6 sets so that the training weight allows the trainee in each of his sets, working at maximum, to perform no more than 7-8 repetitions. In this case, the last two times are produced by the athlete through force.
Pay attention, in the process of intensive performance of exercises microtraumas of muscle fibers occur. Do not be afraid of this! This is natural. The paradox lies in the fact that the traumatized fibers, which are competently picked up by the training load, maximally increase their volume. At the same time, one "but" should be sustained.
Attention! The cycle of super-recovery involves the presence in it, except for training days, also from one to several days, which take place without training. Traumatized fibers must recover! That's why men who do not just understand how to pump biceps and triceps at home, but also have positive practical experience in this direction, train less often fixated on daily training losers.
Integrated training and optimal development of the muscles of the hands
The second condition for effective training is its complexity. We already mentioned this when it came to the halted results. You do not need to reinvent the wheel, an ideal guide to how to pump the biceps and triceps at home, can serve as the recommendations of practicing athletes. And the classic accentuated development of muscles for the training cycle in three training sessions is the following:
- Back - biceps;
- Breast - triceps;
- Legs - shoulders.
However, for sustained progress, after a certain time, the emphasis should be changed. For example:
- Chest - biceps;
- Back - triceps;
- Shoulders - feet.
Combination of bodybuilding with athletics load
At some sportsmen the training cycle combines bodybuilding trainings with trainings of other character where the load is necessary on legs. If you are not a professional bodybuilder (in this case, specialization is important), then the addition of cyclic loads for the development of the cardiovascular system is only welcomed. It can be playing games: football, basketball. Also favorable for improving the overall homeostasis of the athlete is moderate running at medium distances. Be that as it may, the thus trained heart and blood vessels will provide the bodybuilder with a greater potential. The only condition for such additional classes is their auxiliary, warm-up nature.
Accordingly, in this case, a strictly bodybuilding training cycle can exclude special exercises for the legs. In this case, the accents in the training cycle will look different: the biceps triceps-shoulders-back.
Conclusion
Summing up our review, it should be noted that classes at home by bodybuilding are less effective than training in the gym under the guidance of experienced coaches. If there is a specialized sports hall near your home and the price of the subscription does not bother you, then there is nothing to think about home training. However, under certain conditions of everyday life of a particular person it is possible to train muscles (biceps, triceps and others) only in native walls. At the same time, we note that if there is a rigid motivation and a competent plan for training, the effect from them can be quite impressive.
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