How to pump your biceps and triceps at home: a training program and recommendations
First of all, I would like to note that you can combine the muscle groups you will work on at your discretion. However, we recommend not working on biceps and triceps on the same day. These are antagonistic muscles, and it will be much better to work on them on different training days. The classic version of the division of workouts on the upper body among bodybuilders: chest and biceps, back and triceps. Next, we will tell you about the features of home workouts and describe in detail the technique of doing the exercises.
If you decide to start training for the first time, you need to remember whether you have any chronic diseases or other contraindications for which heavy-weight training or certain exercises can be prohibited. Before you start training, be sure to consult with your doctor.If possible, go through fitness testing of body composition, in order to know what the percentage ratio of muscle and fat mass in your body and its condition in general.
Sports equipment for training
The most popular at home are training for biceps and triceps with dumbbells. At the initial stage, for women, the optimal weight for each dumbbell will be 2-3 kg, after some time it will be possible to purchase dumbbells weighing 4-5 kg and above.
For men, the recommended weight for each dumbbell is 25-30 kg. It is better to buy dumbbells heavier, because if you train regularly, you will get used to a lighter weight faster and the workouts will become less effective. Then you have to spend a considerable amount of money on a new inventory. Dumbbells - equipment, appearing in all workouts on the shoulders, biceps and triceps.
Another option for home workouts is a straight neck and several pancakes with different weights (5 kg, 10 kg, 20 kg, etc.). It is suitable for most basic exercises for all muscle groups. And now let's proceed directly to the description of the most effective exercises for biceps and triceps.
Exercises for men for biceps
Concentrated flexing of one arm with a dumbbell is one of the classic exercises with which you can perfectly pump your biceps. Sit down and lower the arm with the dumbbell so that the elbow is pressed against the inner surface of the thigh. At the beginning of the movement, inhale and bend the arm, and at the last point of the movement, exhale.
"Hammer" - another proven exercise that helps build biceps. It is mainly used in training by men, since the exercise is isolated and aimed specifically at pumping the forearm and inner biceps head. This exercise will be more convenient to perform in a standing position. Put your legs shoulder-width apart, place your hands along your body, turn your palms inward towards your body. From this position, alternately or simultaneously bend your arms and lift the dumbbells to your shoulders. At the beginning of the exercise, raising the arm, take a deep breath, and at the last point of the movement, when the arm is fixed at the shoulder, breathe out.
Exercises for men on triceps
One of the best exercises for triceps at home is reverse pushups. A sofa, a chair or an armchair can be used as a support.Arms should be placed on a support, the body should be parallel to the chair or chair, stretch your legs forward and lean on the heels. Bending hands in elbows, inhale and go down, then go up and in the last point of the movement do exhale.
Stretching one arm with a dumbbell in the slope is an exercise in which triceps are mainly involved. Take a standing position, one leg back, bend your knees slightly. Watch your back: it should be straight. With one hand, lean on your knee, or choose another support - a sofa, chair or chair. Bend the working arm in the elbow, forming a 90 ° angle. The hand should be close to the body. From this position, taking a breath, unbend your arm back. Exhale and hold your hand at a point for a few seconds and feel how tight the triceps are. This exercise is great as a final in triceps training. After this exercise, the burning sensation in the muscles involved is especially well felt.
The above exercises will help to increase the biceps and triceps at home. Do not forget to periodically change training programs and alternate exercises for greater efficiency.
Exercises for women for biceps
Most women have one of the problem areas on the body. Biceps and triceps in a regular exercising woman can be seen with the naked eye. Properly prescribed training will significantly improve the quality of your body and remove excess fat deposits in the area of arms and shoulders.
Bending arms with a straight neck - an alternative to bending arms with dumbbells. Why the neck, and not dumbbells? So that the angle of movement from both sides was the same and the load was evenly distributed on both hands. Of course, if you only have dumbbells in your home, instead of simultaneously bending both arms and dumbbells, you can do alternate arms flexings. Do these exercises slowly and concentrate on the work of the muscles.
Exercises for women on triceps
The extension of the arms with one dumbbell from behind the head is an exercise that requires maximum concentration on the technique. It can be performed alternately for each arm, as well as bending arms for biceps with dumbbells, but working with one dumbbell will be more efficient and you will be sure of the correctness of the exercise. The initial can be both a sitting position (then it is desirable to find support for the back), or standing. Take a dumbbell, bend your elbows and hold your head.While inhaling, straighten your arms up, at the highest point, exhale.
Stretching one arm with a dumbbell in the slope is an exercise that is used in training by both men and women. The technique of doing the exercise does not differ from that described above, but the initial position can be corrected. Perhaps it will be more convenient for you to bend the leg that is in front and stand so that the knee will be on the sofa. Thus, the body will take a position parallel to the floor. Due to this, you will reduce the excessive load on your back.
Nutrition for muscle growth
A balanced diet will help you increase your biceps and triceps workouts. Press with proper nutrition, too, will stand out and become prominent.
So, most of your diet should consist of protein foods and high-quality carbohydrates. The main sources of protein are still chicken, fish, eggs, seafood, cottage cheese, Adyghe cheese and legumes.
High-carb foods are included in your pre-workout meal, so you increase the amount of energy. Sources of high-quality carbohydrates are cereals (buckwheat, rice, rolled oats, barley), pasta from durum wheat, fruit.Do not forget about healthy fats, which are found in large quantities in cheese, nuts, olive oil.
Remember that no exercise for biceps and triceps and any other muscle will not be effective if you eat the wrong diet.
A question that interests many people who have recently begun to do fitness. Should I eat sports nutrition? If you work at home for the soul and do not set goals to gain huge muscle mass in a short time, then this question is not critical for you. Sports nutrition becomes part of the diet most often in people who are engaged in fitness and bodybuilding on a professional level. If you just want to get some form, pump up your biceps, triceps and trapezoid or other muscles, then you need to eat right and eat more protein foods.
With a great desire and financial capabilities, you can drink protein shakes - they energize before training and help recover after. Amino acids, vitamins, pre-training complexes can not stand to use, if you are only at home and with small weights.
Now you know the exercises that will help you pump the biceps and triceps hands. Due to the fact that you train yourself at home, you do not have the opportunity to consult with a personal trainer, to whom you can sign up for workouts, while in the gym. Therefore, for a more complete knowledge of the information, we recommend that you regularly replenish your knowledge: view various video recommendations of well-known fitness trainers, study specialized literature, get acquainted with the correct exercise technique, combine training programs.
Doing sports at home is quite real, the main thing is to be patient, diligent and not to quit! Proper nutrition and regular workouts will certainly have a positive effect on the quality of your body, and you will see progress in the growth of biceps and triceps.