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Training biceps: tips on the correct implementation of fitness for hands

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Training biceps: tips on the correct implementation of fitness for hands

  • Rules of carrying out fitness workout for biceps
  • Power exercise for the biceps: training program
  • Food and recommendation for training strength fitness

Regular fitness classes allow you to get rid of excess weight, strengthen and build muscle, to correct certain areas of the body, if there is such a need. For a harmonious form of a male figure of great importance have the size and muscle definition of your biceps. To effectively increase data muscle simply performing restorative fitness exercise will not be enough. This is because the biceps muscle is originally designed for constant physical exertion. Therefore haphazard exercises with dumbbells and barbell on the fitness training will not give the desired result, the muscles will not grow. For the guaranteed increase of the muscles of hands necessary to develop a special fitness program, which will include complex restorative and isolation exercises. You need to follow the workout schedule and not to forget the mandatory period for recovery.

Rules of carrying out fitness workout for biceps

Problems with the muscle growth of the biceps occur in many athletes. Most often it is due to incorrect selection of fitness exercises and errors in their performance. Most common mistakes:

  • A sharp increase in the load and increasing the number of sets and reps.

The load must continue to increase, depends on the effective growth of muscle tissue. But increase the load gradually, otherwise you risk to overload the muscles. This will lead to a forced break in the fitness training too much load on the body and lack of results.

  • Incorrect assessment of results.

The result of running exercise on muscles of the biceps should be evaluated after training. During the workout, even if you have used the light weight of the projectile, the muscles greatly increase in size. It is associated with significant blood flow to the muscles. Some time after a workout, the muscles will return to their previous state.

  • Ignoring exercises to increase arm muscle.

Some athletes mistakenly forget about exercises for the biceps, paying special attention to the muscles of the back, chest and shoulders. The body must develop in harmony. For the proportional growth of the biceps muscles during fitness activities suitable bracing exercises such as: pushups, pull-UPS and deadlifts.

  • The use of monotonous fitness exercises.

For muscle growth of the biceps is necessary to periodically change the exercises or the way they are implemented. Basic exercise for the biceps will strengthen muscles, will lead to a certain increase in the volume of hands, but for further growth it is necessary to adjust the program of fitness training.

  • The low weight of the projectile, and high paced workout.

This method of exercise is good for burning fat, strengthening muscles and increasing stamina. For a quality muscle growth of the bicep you need to keep them in suspense.

Power exercise for the biceps: training program

The proposed program complex fitness exercises suitable for beginners. Experienced athletes load level can be increased. Fitness program exercise for 1 month and is aimed at creating a deficit of oxygen in muscle tissue. This will cause the release of hormones responsible for muscle growth. Exercise during the fitness exercise performed at a slow pace.

Exercise No. 1

  • Execution pull dumbbells on an incline.
  • Pull on the bar.
  • Raising the bar to the chest wide grip (standing).
  • Exercise “shragi” (standing with barbell).
  • Deadlifts.

Perform 3-4 sets of 8 repetitions.

Fitness workout No. 2

  • Bench press at an angle.
  • Lifting dumbbells standing up.
  • Bench press narrow grip.
  • Breeding hands with dumbbells in hand.

Perform 3-4 sets of 8 repetitions.

Exercise No. 3

  • Raising the bar to the chest narrow grip (standing).
  • Pull-UPS on the bar reverse grip.
  • The implementation of the linkage rods at an angle.
  • Exercise “shragi” (standing with barbell).
  • Squats on one leg with a barbell.

Perform 3-4 sets of 8 repetitions.

Exercise No. 4

  • Performing push UPS on the bars.
  • Dumbbell bench press lying under an inclination.
  • A press of a bar sitting.
  • Squats with a barbell.

Perform 3-4 sets of 8 repetitions.

Food and recommendation for training strength fitness

The effectiveness of fitness will increase significantly, if you Supplement your daily diet with special supplements. Sports nutrition should contain the elements necessary for growth of muscle mass (proteins), increased physical strength and endurance (creatine) metabolism improvement and fast recovery (vitamins and amino acids). Special additives can be used in cocktails or added to regular food. Should not be afraid of weight-gain. In this case, it is due to the increase in muscle mass, not fat.

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