By EasyHow

How to build arm muscles for a week

Flabby arm muscles look ugly and spoil the appearance. In the short term to pump up their only possible regular intensive trainings. To do this, you must be a great desire outwardly transformed, hour of free time every day and dumbbells weighing at least 1 kg.

How to build arm muscles for a week
How to build fast arms and chest
How to build muscles for a week
How fast to fly to pump up the biceps at home

Instruction

Stand up straight, arm bend at the elbows, hands with dumbbells on your shoulders. Exhaling, tilt your body slightly down, keeping your back straight, bend legs at the knees. On the inhale straighten your arms and pull them back, keep the elbows pressed to the sides. With an exhalation again bend your arms at the elbows. Do 3 sets of 20.

Feet shoulder width apart, body straight, hands down. On the inhale stretch your arms in front of chest, and within 2 – 5 minutes hold them in this position. Then arms out to side, palms down, hold the pose for 1 – 2 minutes. Then twist the hands in opposite direction, that is, palms up, and then lock the position for 1 – 2 minutes. Lift straight arms overhead, and hold them for 3 minutes. After arms down along the body, put a dumbbell. Fold your arms across your chest, palms put on the shoulders, and pull muscles.

Hands with dumbbells lower along the body. On the inhale through the sides, put ' em up, exhale, lower back down. Do 3 sets of 20 swings.

Extend hands in the parties. Do springing movements up and down, the angle magnitude of approximately 90 degrees. Perform each exercise for a minute. Then lower your arms down and relax. Make 2 approach.

Stretch your arms in front of him, point the palm down. Then start the rotation of the hands along its axis, that is, you until it stops twist the hand when you palm down, then the other side doing the rotation. Arms out to the sides and repeat the rotation in the hands. Each exercise do 1 – 3 minutes.

Perfectly strengthens the muscles of the hand push-UPS. You can choose suitable exactly for you: straight into the wall standing (very weak muscles); on the lap in a horizontal position; on toes feet, feet on bench, hands on floor, press on the one hand; on the fingers. Selecting the desired option push-UPS, try to do more than 20 approaches at a time.

Note

There are various techniques of how to build muscle of the arms to the desired result. Muscle bundles of biceps and triceps are attached separately to the shoulder joint, but together are attached to the elbow joint. Because of this, it is impossible to force to work only a specific bundle of muscles. However, some exercises give a load on muscles of hands and on a separate two or three of the beam.

Useful advice

In principle, the pumping of the muscles in the arms, no different from pumping of other muscle groups. Although the specifics are. Very many men are concerned about how to pump up muscles of hands. More often you can hear the question: how to pump up the biceps. Usually, the girth of the hand understand the girth of the bicep that is not quite correct, because the hand consists of different muscle groups and the biceps are not the biggest of them. The volume of the hands are mostly influenced by the mass of the triceps. Push the biceps up helps brachialis.