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15 tips on how to "make" chiseled hands
When you wear tank tops, t-shirts with short sleeves, hands always in sight, so don't forget about training this body part. To strengthen the hands and give them beautiful shape takes time, that's why you can begin working on that now.
If you are the owner of flabby arms, but want to fix the situation, then spare no expense and use the tips that will help to give the arms a beautiful shape.
1. Working on hand shape, you will increase the muscles
"In the process of training your hand muscles to increase in volume. First of all it concerns: biceps, brachialis (located at the bottom of the shoulder, connects the lower part of the bicep and forearm) and the triceps," says Tony Gentilcore, coach at power sports and certified specialist in strength and conditioning training.
2. Only doing the lifting on the biceps, no matter what, you will not achieve the desired result
"Most people can't have large muscular arms, not because they make little lifts on the biceps, but because they just have a weak hand, explains Gentilcore. — What you need to do is to comprehensively strengthen the hands, producing in them more power".
3. Included in the training squats, deadlifts, bench, pullups
Through exercises, which focused on the largest muscle groups in the body, you will be able to support more weight, which in the end will increase the strength and size of muscles.
"Deadlifts and pull UPS are the best exercises for biceps," notes Tony Gentilcore.
4. Do isolation exercises
"Though isolation exercises do not promise chiseled arms, this does not mean that they should not do, — said Nick, Tumminello, owner of Performance University International in Fort Lauderdale (Florida). — In fact, they play an important role, so after the workout take to perform them for 10-15 minutes. For example, one day you can devote to the biceps, and the next to train your triceps".
5. Do strength training 3-4 times a week
"Two workouts a week is not enough to work the hands. The best option — four classes," says Gentilcore.
6. Don't waste a lot of energy for high intensity cardio
"If you have too much time to give high intensity cardio, you will quickly get tired and not be able to execute a full strength training, says Gentilcore. — Giving their all in the first half of training, your energy will be unevenly distributed, so to achieve the desired result will not succeed".
7. Prefer light cardio
"Light cardio (when your heart rate is around 60% -70% of your max and about 120-140 beats per minute) will help to improve the aerobic base which will increase your performance in the gym — otechestvennyh. — Therefore, if you want to become more resilient in training with more weight, a few days a week pay easy cardio, such as Jogging".
8. Rest 1-2 times a week
When you lift heavy weight, your muscles are destroyed. Repair damage and build muscle will help rest between workouts. Good sleep and proper rest is an important condition for progress in fitness.
9. Get rid of fat
"In most cases excess fat is not deposited on the hands, but sometimes it becomes the only reason that stands between you and your goal to gain chiseled hands. This becomes a problem when the fat reaches more than 15% of men and about 25% in women, says Brian St. Pierre, production Director of nutrition Precision Nutrition. Fat may not just interfere, hiding your muscles, but also disrupt the hormonal and physiological processes, which slows down the growth of muscle tissue".
10. Eat a balanced diet that coincides with your goals
The amount of food that you eat should be correlated with your goals (e.g. you're trying to gain or lose weight). Then using the calorie calculator you can determine how much calories should be your meals and the proportion of the main elements in it.
Says St-Pierre, the best is a diet that includes about 30% protein, 40% carbohydrates and 30% fats. Given your amount of food, the macronutrients calculator will show how much fat, protein, carbs you get from food.
11. Get enough sleep
If you do not give sleep enough time, you will be more difficult to achieve their fitness goals. In order to fully regain energy, the body will require high-calorie foods that may disrupt your diet and metabolism. Do not spare to spend 7-9 hours of healthy sleep.
12. Stick to the same plan for six weeks
"Your body needs time to get a feel for the program and see the results — said Tumminello. — All the things you'll be given less time, the body simply will not have time to notice, so it will be difficult to evaluate the effectiveness of this load."
13. Your expectations must be real
"Want to add new exercises to the program? Can try to check if you are stronger after four weeks of consistent, constant training, explains Tumminello. — Neuromuscular changes occur quickly, but to visually see the result have the time".
14. Fully tune in to a diet and healthy lifestyle
"A number of factors such as: poor selection of food, too much or too little calories and lack of rest can ruin everything, says Tumminello. — Try to keep a log to track your habits".
15. If no result, then adjust your program
"Not all men are created equal, therefore, every body responds differently to exercise, says Tumminello. So if you've decided to apply the above tips, you may have to use trial and error until you find what really works." published
P. S. And remember, only by changing their consumption — together we change the world! ©
Join us in Facebook , Vkontakte, Odnoklassniki
Source: fitfixed.com/training/advise/15-sovetov-kak-sdelat-tochenye-ruki/
If you are the owner of flabby arms, but want to fix the situation, then spare no expense and use the tips that will help to give the arms a beautiful shape.
1. Working on hand shape, you will increase the muscles
"In the process of training your hand muscles to increase in volume. First of all it concerns: biceps, brachialis (located at the bottom of the shoulder, connects the lower part of the bicep and forearm) and the triceps," says Tony Gentilcore, coach at power sports and certified specialist in strength and conditioning training.
2. Only doing the lifting on the biceps, no matter what, you will not achieve the desired result
"Most people can't have large muscular arms, not because they make little lifts on the biceps, but because they just have a weak hand, explains Gentilcore. — What you need to do is to comprehensively strengthen the hands, producing in them more power".
3. Included in the training squats, deadlifts, bench, pullups
Through exercises, which focused on the largest muscle groups in the body, you will be able to support more weight, which in the end will increase the strength and size of muscles.
"Deadlifts and pull UPS are the best exercises for biceps," notes Tony Gentilcore.
4. Do isolation exercises
"Though isolation exercises do not promise chiseled arms, this does not mean that they should not do, — said Nick, Tumminello, owner of Performance University International in Fort Lauderdale (Florida). — In fact, they play an important role, so after the workout take to perform them for 10-15 minutes. For example, one day you can devote to the biceps, and the next to train your triceps".
5. Do strength training 3-4 times a week
"Two workouts a week is not enough to work the hands. The best option — four classes," says Gentilcore.
6. Don't waste a lot of energy for high intensity cardio
"If you have too much time to give high intensity cardio, you will quickly get tired and not be able to execute a full strength training, says Gentilcore. — Giving their all in the first half of training, your energy will be unevenly distributed, so to achieve the desired result will not succeed".
7. Prefer light cardio
"Light cardio (when your heart rate is around 60% -70% of your max and about 120-140 beats per minute) will help to improve the aerobic base which will increase your performance in the gym — otechestvennyh. — Therefore, if you want to become more resilient in training with more weight, a few days a week pay easy cardio, such as Jogging".
8. Rest 1-2 times a week
When you lift heavy weight, your muscles are destroyed. Repair damage and build muscle will help rest between workouts. Good sleep and proper rest is an important condition for progress in fitness.
9. Get rid of fat
"In most cases excess fat is not deposited on the hands, but sometimes it becomes the only reason that stands between you and your goal to gain chiseled hands. This becomes a problem when the fat reaches more than 15% of men and about 25% in women, says Brian St. Pierre, production Director of nutrition Precision Nutrition. Fat may not just interfere, hiding your muscles, but also disrupt the hormonal and physiological processes, which slows down the growth of muscle tissue".
10. Eat a balanced diet that coincides with your goals
The amount of food that you eat should be correlated with your goals (e.g. you're trying to gain or lose weight). Then using the calorie calculator you can determine how much calories should be your meals and the proportion of the main elements in it.
Says St-Pierre, the best is a diet that includes about 30% protein, 40% carbohydrates and 30% fats. Given your amount of food, the macronutrients calculator will show how much fat, protein, carbs you get from food.
11. Get enough sleep
If you do not give sleep enough time, you will be more difficult to achieve their fitness goals. In order to fully regain energy, the body will require high-calorie foods that may disrupt your diet and metabolism. Do not spare to spend 7-9 hours of healthy sleep.
12. Stick to the same plan for six weeks
"Your body needs time to get a feel for the program and see the results — said Tumminello. — All the things you'll be given less time, the body simply will not have time to notice, so it will be difficult to evaluate the effectiveness of this load."
13. Your expectations must be real
"Want to add new exercises to the program? Can try to check if you are stronger after four weeks of consistent, constant training, explains Tumminello. — Neuromuscular changes occur quickly, but to visually see the result have the time".
14. Fully tune in to a diet and healthy lifestyle
"A number of factors such as: poor selection of food, too much or too little calories and lack of rest can ruin everything, says Tumminello. — Try to keep a log to track your habits".
15. If no result, then adjust your program
"Not all men are created equal, therefore, every body responds differently to exercise, says Tumminello. So if you've decided to apply the above tips, you may have to use trial and error until you find what really works." published
P. S. And remember, only by changing their consumption — together we change the world! ©
Join us in Facebook , Vkontakte, Odnoklassniki
Source: fitfixed.com/training/advise/15-sovetov-kak-sdelat-tochenye-ruki/
