Comprehensive training for the hands. Bashny.Net

The hands - is the most popular part of the body, because they are so easy to show clothes with narrow, short sleeves or no sleeves. Now you understand the importance of inflated relief shoulders?
Whether you are a beginner or a professional in the field of fitness, you know that well-shaped hands - a measure of both men and women. Harmonious development, raised his hands decorate the girl and literally facilitate daily life.


The muscles of the hands

Hands include three major muscle groups: shoulder triceps, biceps and shoulder muscles (forearm).

Triceps
The first group - the triceps - is responsible for straightening the elbow and shoulder joints. A well-developed triceps looks like an upside-down horseshoe on the back of the hand.

Biceps
flexes the elbow and the wrist rotates (rotate it so that the palms facing up). Well-built biceps differs rounded shape and a high peak. Looking at the hand of the front and rear should be the same size and the degree of inflated.

Forearm
It stored in the lower arm from the elbow to the wrist. Most women do not consider it important to train the upper arm, but a strong shoulder muscle involved in the exercises for the back and biceps, and allows you to properly lift a heavy weight. Forearm also perfectly complement the advanced image of the upper arm to the wrist narrowing.

Principles training program

When you create a program to hand pick 2-3 exercises for each body part. The muscles of the hands are very small, so they quickly get tired after two exercises. To properly inflate hand girl, it is important to frequently change the order and type of exercise. This will harmoniously develop a biceps or triceps head toward others.

Sets and repetitions

The number of sets and reps depends on how long you are doing on your current fitness level and, of course, on the goals of your workout.

Women, aimed at maintaining the shape of the muscles, you should perform 2-3 sets of 12-15 repetitions. Those who want to increase muscle mass, you need to perform 3-4 sets of 8-12 reps. To increase the strength - 3-4 sets of 6-10 reps.

For variety, you can include one, two or all three ranges of repetitions in the program. For example, women, aimed at increasing the size and strength, you can alternate between ranges of 8-12 and 6-10 each workout.

The frequency, duration and intensity

One of the best techniques - split training. In this case, each part of the body work once a week in a single day or other muscle with 1-2 groups, which allows to give maximum load on muscles and stimulate their growth. If your hands - your weaknesses, you can train them so once a week, or allocate them to exercise single day.

Training should last more than an hour. This time is sufficient to completely work through the target body part. If you exercise longer, then you should be less distracted during training.

Keep the intensity at a high level, reducing the rest between sets, performing supersets, negatives and drop-sets. After a workout, you should feel that the strength of your hands completely exhausted.

We focus on specific goals!
Secure adding weight
Small hand muscles and work mainly due to the insulating movements that do not increase their size because of the limitations of working weight. To increase the size, let's hand the secondary load a variety of complex movements. Include different insulating exercises to prevent adaptation, stick to a super-high intensity, using shock tactics.

The first method - complex secondary movements - can be enabled without changing their current workout. To work the biceps make emphasis on the biceps: do the exercise "Boating" and pull supine grip (wrist turned up).

If you train your back and biceps separately, add insulation at the end of exercise training on the back to further stimulate growth. To use this method in the program on the triceps, perform exercises on the chest narrow grip. During training the shoulders fix the elbow at the top point of the exercise to stimulate the triceps.

To increase the size and strength of the biceps is nothing better than this basic exercise lifting barbell biceps. This exercise - the basis for training the biceps, and if you do not perform, immediately add it to your program! If you can not raise an Olympic barbell, dumbbell use without weighting.

Also, as the best workout for biceps - lifting barbell biceps, triceps for a French bench press with dumbbells or curved barbell. This exercise should be a staple in your program for the triceps. Do it with high intensity and good weights in order to accelerate growth.

The latter method is to increase your hands - high-intensity exercise. Shock tactics as diversity needed to prevent adaptation to the load and stopping progress. By the shock tactics are a drop-sets for triceps, you can use the technique of "21". An excellent option is to perform 2-3 exercises slowly negatives using Cheating for the last repetition after a failure and minimize rest time.

Training at home

To pump up your hands girl necessarily go to the gym. Coaching hand quite easily spend at home, but you need to have the basic equipment, a minimum of an expander or a cable, with which you can perform a large number of insulating exercise for the hands. However, be careful: the workload is not too big, and as soon as his hands get used to, stimulation of growth will stop.

How to avoid it? For example, buy 3 sets of dumbbells and a curved bar with pancakes 3-4 sizes. This will increase the weight and constantly changing training to prevent plateaus. Medical ball will need to perform the twisting exercises. The narrow grip will help train the triceps and push-ups on the bench can be performed on a chair or couch.

Insulation

Isolate during training biceps and triceps difficult, but it should be something to remember, to get more from training.

The first advice that applies to all the exercises: the position of the wrist watch. It is important to keep the wrist straight and strong in order to maximize the isolation of the target muscle. If the wrist is bent during the exercise, you will either lift too much weight, or you need additional training for the forearm and wrist.

The exercise triceps elbow fix in all the movements and squeeze the muscle at the peak contraction. The elbow should be the only joint that moves during the movement of the insulation; shoulder while moving. During twisting exercises to perform bicep curl all the way to the shoulder, without changing the position of the elbow. In all the exercises for the biceps elbow should be fixed for the complete isolation of the muscles. For maximum load squeeze the biceps at the top exercises.

Priority

To give priority to arms, train all muscle groups in the arms of one single day in training. In addition, some exercises for the back Focus on the biceps, and exercises on the chest and shoulders - triceps. You can also split the training hands on two days a week with less intensity.

To isolate the biceps, you can combine it with training any muscle group in addition to the back to prevent the premature depletion during exercise biceps. This will lift the heavier weight during a workout biceps. The same approach can be used to isolate the triceps. Train on the day when not working the chest and shoulders. Not only did he get his high-intensity workout once a week, but also a secondary load during training chest and shoulders. Regardless of whether you give priority to the biceps or triceps, scroll to the day of their workout when you're full of energy and motivation.

Variety

The variety of the program for hands is important for two reasons. Firstly, to be tired, your hands need a little exercise, so it is impossible to exercise one hand pump on all sides.

And secondly, the hands quickly become accustomed to the program, for this reason, the progress stops. Include as much as possible of the proposed exercises to get great results and - beautiful and strong arms!

The training program for the girl's hands:

Superset №1

Barbell curls wide grip
3 sets of 15 repetitions

The rise of the biceps with dumbbells sitting
3 sets of 15 repetitions

Superset №2 (biceps)

Lifting EZ-barbell biceps to bench Scott
3 sets of 15 repetitions

The rise of the biceps with dumbbells grip "hammer»
3 sets of 15 repetitions

Triset number 3 (triceps)

French bench sitting
4 sets of 15 repetitions

Extension arms with dumbbells lying down (pronated grip)
4 sets of 15 repetitions

Bench press narrow grip in the car Smith
4 sets of 15 reps