To train your arms, there are many exercises with a variety of weights. “The fitness industry does not stand still, and every year at conventions and exhibitions you can see more and more new equipment for training,” says Ekaterina Demidova, master trainer of the X-Fit group programs in Russia . — These include sandbags, water balls, chains, suspension systems, canvases, etc. All this can be found in many fitness clubs, but such equipment is hardly suitable for home workouts.”
How to do arm exercises
Exercise 2-3 times a week. Take at least 48 hours of rest between workouts to give your muscles time to recover.
Select 1-2 exercises from each category and include them in your program. Vary the movements each session to target all muscle fibers and speed up progress.
That is, perform 3-6 arm exercises at each workout.
For movements with barbells and dumbbells, select the weight so that you can complete 8–12 repetitions without breaking your movement technique. Do 3-5 approaches.
If you choose an exercise with your own body weight, do 3-5 sets of close-up exercises - as many repetitions as possible. If you cannot perform a movement 6–8 times without breaking your technique—swinging, jerking, or lower back collapse—replace it with a simpler option.
A few more tips
By listening to the recommendations, you can improve the quality of your training, make it more effective and interesting:
- Number of exercises. For beginners, the number of exercises performed should be minimal. You need to focus on your feelings. Muscles cannot be overloaded; loads must be added gradually.
- Training mode. Only strengthened muscles can be trained in a regimen of twelve to fifteen exercises with three repetitions! This figure is average - it can be increased and decreased depending on your physical fitness, age, weight and other individual characteristics.
- Time mode. To avoid overloading your muscles, you need to exercise every other day. Muscle tissue must be restored, so daily training cannot be practiced.
- A proper diet is your first assistant. The presence of protein products and slow carbohydrates will help build a slim figure and a manly silhouette.
Attention! Remember that all advice is advisory in nature. When performing exercises, focus on your individual sensations. If an exercise clearly doesn’t suit you, eliminate it.
In order to have toned and defined muscles, you need to create a training plan and constantly follow it. You can use the arm-focused routine described above, and also consult with a sports doctor or trainer and develop individual workouts for yourself. It is important to remember that missed classes bring you back and force you to start all over again. Regular and targeted training will help you notice positive results quite quickly and achieve your goal!
Exercises for the front of the arms
These exercises will increase the thickness of the muscle on the front of your arm, the biceps brachii. It turns on when you bend your elbow, or when you pull something towards you or yourself towards something.
Concentrated biceps curls
Sit on a bench, take a dumbbell in your hand. Press your shoulder toward your inner thigh. Bend your elbow as you lift the dumbbell and lower it back down. Perform the movement smoothly and under control, try to move your arm in full amplitude: bend to the end and fully extend.
This is an isolated exercise in which only one joint is worked - the elbow. So don't move the rest of your body. If you have to work your core to lift a dumbbell, use a lighter weight or reduce the number of repetitions.
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Incline Dumbbell Raises
Sit on an incline bench with dumbbells in your hands, press your body to the back, feet to the floor. Lower your arms so that they hang freely down and your elbows are behind your body line. Curl your arms with the dumbbells, then smoothly and under control return to the starting position and repeat.
Raising barbells or dumbbells for biceps
Take the barbell with an underhand grip, bend your elbows and lift it to shoulder level. Lower back down and repeat. Make sure that only your arms move, and the rest of your body remains static: there should be no swinging.
The same exercise can be done with dumbbells. At the extreme point, turn your hands with your fingers towards you.
Barbell row with reverse grip to the waist
Take the barbell with a reverse grip, slightly tilt your body forward, but keep your back straight. Pull the barbell up until it touches your upper abdomen, gently lower it back down and repeat.
Reverse grip pull-ups
Any pull-up pumps up the biceps, but by turning your arms with your palms facing you, you will load it even more. Grab the horizontal bar with a reverse grip, lower your shoulders, squeeze your shoulder blades together. Pull yourself up until your chin passes the bar. Keep your neck straight, do not extend your chin towards the horizontal bar.
If you don't know how to do pull-ups yet, try two simplified versions: eccentric and inclined, or Australian. You can perform them with a forward or reverse grip. The straight line is a little more difficult, but with it you will quickly learn how to do pull-ups on the horizontal bar without support.
For eccentric pull-ups, jump up and lower down as slowly as possible.
Australian pull-ups are performed on a low horizontal bar. Stretch your body in one line, squeeze your shoulder blades together and pull yourself up until your chest touches the horizontal bar.
If you only train on the horizontal bar, alternate between different types of pull-ups to give your biceps a good workout.
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