How to build a hand with its own weight
Sport And Fitness / / December 19, 2019
Big and strong hands - almost goal number 1 for beginners in bodybuilding. At the same time and more experienced athletes are not averse to increase the strength and volume of the arm muscles. So, if you work with the weighting is not for you, and bulky hand want Layfhaker tells what to do.
Contrary to popular belief, the hand pump can not be separated from the whole body. hand muscles constitute approximately 5-15% (depending on the individual characteristics and athlete's fitness level) of the total muscle mass and developed in conjunction with the rest of the body muscles.
On the other hand, the load, which is produced by hand during execution of complex exercises, insufficient for active development and narrowcasting inferior work efficiency.
Exercise your hands should carry no more than 2 times a week to avoid the catabolic processes. Remember to recovery and rest for muscles, it will ensure the strengthening and sustainable growth.
What to do for the development of the hand muscles
Speaking about the development of muscles in the arms, we primarily have in mind the exercises for biceps and triceps: it is the growth of these muscle groups are best reflected in the volume of the hands and makes you stronger.
Exercise on biceps
If you wish to demonstrate their inflated body of an athlete in the first place demonstrates biceps. Biceps, or rather its large volume - something to aspire to and bodybuilders, and turnikmeny.
1. Inverse Australian pull
Technique of the ordinary Australian pull-ups you probably know.
Backlinks are a bit more complicated standard, the load is concentrated in the hands of the best biceps loaded.
You also takes on the crossbar reverse grip, but Wiese are back to her. You look at the floor, slowly raise yourself to the bar and just slowly fall.
Your body should form a straight line from heel to shoulder, no deflection can not be tolerated. Only in this way is achieved maximum efficiency in carrying out the inverse of the Australian pull-up.
2. Narrow reverse grip pull-ups
A classic exercise for biceps. Many ignore them, and very vain. Taking the horizontal bar narrow reverse grip, do pull-ups slowly working through the biceps. And remember: no jerks.
3. with his hands behind his back pulling
Extremely rare exercise in which the pull-run after you occupy a position with his back to the bar.
Technique of performance can be seen here (look to 5:50):
Exercise should learn, it just isolates the load, causing the biceps take on the entire weight of your body.
Do not forget about safety.
4. horizontal pull-ups
This exercise can also be difficult at first, but quite a bit of practice - and will succeed.
Note that, if the performance of the horizontal pull-ups you start sliding down, you need to lift the breast to the bar again and start again from this position. This style of performance allows better biceps pump.
Exercises on triceps
Some argue that the triceps - it is precisely 75% of the volume arm muscles. Perhaps these figures are slightly exaggerated, but to argue with the fact that the exercise of triceps are required to increase the volume of the hands, is just silly. Here are a few types of exercises that will make your triceps steel.
1. Hoisting lying in abutment with the forearms
Another proof of the fact that the number of variations of push-ups almost infinite, and the potential of this huge exercise. Push-ups can be done at home, the availability of sports equipment they require.
And get ready for the fact that your muscles will simply burn off stress.
2. Push-ups back (push-ups on the bench)
Classic exercises for the triceps. When the legs are standing on the floor, but if you put them on the bench or stand on the contrary, the effect of push-ups will only intensify.
3. Push-ups on one arm behind
Complicated variant of the previous exercise for those who are behind the push-ups are too easy. Technique is the same, only push-ups performed on the one hand, while you hold the other in front of chest.
4. Korean passages
Exercise involves the entire upper part of the body and the press, but especially heavy load on the triceps.
It recommended for those who have perfectly mastered the basic exercises on the crossbar, and confident in his abilities. When you perform observe the safety precautions.
Big and strong hands - is not easy, but it is an achievable goal, and from this material exercises will help you to achieve it.
Do not forget about the full holiday after heavy workouts.