One of the main goals of the newly coming into the room of young people is pumped arms and chest. It is these two areas of the body with the proper development associated with aesthetics, beauty and strength. Subject of training breast already disclosed on the blog, we even talked about how to train biceps and triceps (separate systems), and today we put it all together in a single training process. Train hands on a lot – it is a dedicated day you dedicate to building strong and strong hands.
Features Hand training
Why should allocate a day for exercise hands? “Our hands are not for boredom,” is sung in one song. It so happened that his hands are occupied almost all exercise, including working out the legs (for example, a dead pull). The load that they have to carry basic exercises sometimes enormous. And at the end of this exercise you are going specifically to work the arm muscles.
But after a series of heavy approaches arm muscles considerably tired. You simply will not be able to give them such a wild stress, to make them grow, you will be hard enough. That selection of a training day for the study of the hands is the best alternative in this matter. And straight from the tin and the muscles do not need to hurry, the only disadvantage is only that you have to allocate a separate training day.
The secret of growth of hands is no different from other muscle growth. The formula is simple:
You put the stress that the body had not experienced before and give your muscles recover fully, so that they become a little stronger and a little more.
How to put the stress we talk a little lower, but about the restoration would like to say a few words. Do you know why many arm muscles do not grow? They just do not have time to recover. Hands are busy in many movements and tired additional special training. Out here there can be only through the selection of the optimal scheme for the training itself:
Big break between training one muscle group, some days of training for the big muscles. Separately spin individually hand separately chest. As a result, the cycle study of the entire body may take 10-15 days. Suitable for athletes of a higher level with experience of at least 1.5-2 years.
Train all traction or pushing muscles in one day. Together with the back you train your biceps, triceps with breasts.
Training on the principle antagonist muscles. Triceps will go to the back, biceps with feeding.
Tips are rather conventional and are only a general understanding of how to combine different muscle groups. The fact is that each person will have their recovery times, respectively, you will need to choose the required duration of the holiday and the optimal scheme of arrangement of muscle groups, based on their characteristics.
There is a note: the lower the level of fitness a person, the more concerned about his workout hands. Your workout should be balanced and should include the elaboration of all muscle groups. Where have you ever seen a man with thin arms and a powerful chest and back? So I have not seen!
A natural athlete should be given a little time training the hands and use it the most useful, ie, emphasis on basic movements and heavy weight, the insulation should be very small, ie, Priorities:
Raising the bar for biceps lifting a dumbbell instead concentrated on the bench.
Bench press narrow grip on the hand instead of the extension unit, etc.
Working with basic exercises you raise such weight, for anything that would not mastered in isolated movements. Heavy weight – this is the stress that you need, performing light hand on the extension block or lifting dumbbells for biceps build powerful hands will not work !!!