How to build the biceps and triceps in the home: the training program and recommendations

First of all I would like to note that the combined muscle groups you want to work, you can, at its discretion. However, we recommend not to work on the biceps and triceps in one day. This muscle-antagonists, and much better to work on them on different days of training. The classic version of the training division to the upper part of the body among bodybuilders: chest and biceps, back and triceps. Next, we'll tell you about the features of home workouts and will detail the exercises technique.

The state of your health

When you first decided to start training, you need to remember if you have any chronic disease or other contraindications for which weight training with a heavy load or certain exercises may be prohibited. Before you start training, you should consult with your doctor. If possible, pass a fitness test body composition, in order to know what percentage of muscle and fat mass in your body and its condition in general.

Sports equipment for training

The most popular are at home workout for biceps and triceps with dumbbells. At the initial stage for the women's optimal for each dumbbell is weight 2-3 kg, after some time it will be possible to buy the dumbbells weighing 4-5 kg ​​and above.

For men recommended for each dumbbell weight of 25-30 kg. Better to buy heavier dumbbells, because if exercise regularly, for easier inventory you get used quickly, and training will be less effective. Then you have to spend a considerable amount of money on new equipment. Dumbbells - inventory, appearing in all the training sessions on the shoulders, biceps and triceps.

Another option for home training - straight bar and several pancakes with different weight (5 kg, 10 kg, 20 kg, etc...). It is suitable for most basic exercises for all muscle groups. Now, let's just move on to a description of the most effective exercises for biceps and triceps.

for men biceps Exercises

Concentration curls with a dumbbell one hand - one of the classic exercises with which you can perfectly to pump your biceps. Sit down and lower the arm with a dumbbell so that the elbow pressed against the inner thigh. At the beginning of the movement Inhale and bend your arm, and the last point of the movement breathe out.

"The Hammer" - another proven exercise that helps to build biceps. Mainly used in men training as an isolated exercise, and sent it to the forearm and the inner pumping head of the biceps. This exercise is performed in standing position convenient. Stand with feet shoulder-width apart, hands are placed along the body, palms turn inward toward the body. From this position, alternately or simultaneously bend the arms and shoulders to lift weights. At the beginning of the exercise, raising his hand, take a deep breath, and the last point of the motion when the arm is fixed at the shoulder, exhale.

for men triceps Exercises

One of the best exercises for triceps at home - a reverse push-ups. The suit sofa, chair or chair for support. Hands are placed on a support, the body should be parallel to the chair or the chair legs extend forward and lean on your heels. Bending your elbows, inhale and lower yourself down, then rise up and breathe out the last of the movement.

Extension of one hand with a dumbbell in the slope - an exercise in which mainly involved the triceps. Take a standing position, set aside one leg back, bend your knees slightly. Keep an eye on your back: it should be a straight line. Lean one hand on his knee, or select a different footing - a sofa, chair or armchair. Bend the operating arm at the elbow, forming an angle of 90 °. The hand must adhere to the body. From this position, take a breath, unbend arm back. Exhale and hold for a few seconds hand at the point and feel how tense the triceps. This exercise is excellent as final in the training on the triceps. Once this exercise is especially felt a burning sensation in the affected muscles. The above exercises will help build the biceps and triceps in the home. Do not forget to periodically change training programs and alternate exercises for greater efficiency.

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for women on the biceps Exercises

Most women have one of the problem areas on the body are the hands. Biceps and triceps Train regularly in women can be seen with the naked eye. Properly prescribed exercise will significantly improve the quality of your body and remove excess fat deposits in the area of ​​arms and shoulders.

biceps curl straight bar - alternative curls with dumbbells. Why the neck, rather than dumbbells? To the angle of travel on both sides was the same on both hands the load is distributed evenly. Of course, if your home has only dumbbells, you can instead of simultaneously bending both arms with dumbbells to do alternating curls. Do these exercises slowly and focus on muscle work.

Exercises for Women triceps

Extension arms with a dumbbell from a head - an exercise that requires maximum concentration on technique. Its just like curl for biceps with dumbbells can be performed alternately on each hand, but working with a dumbbell will be more effective, and you will be sure of the correctness of the exercise. Source can be either a sitting position (then desirable to find a back support) and standing. Take a dumbbell, bend your elbows and slide behind his head. Inspiratory arms straighten up at the top breathe out.

Extension of one hand with a dumbbell in the slope - an exercise that is used in training both men and women. Technique exercise does not differ from that described above, however, the initial position can be corrected. You may find it easier to bend the leg, which is to come, and to stand up so that the knee is on the couch. Thus, the body will take the position of the body parallel to the floor. Because of this you will reduce unnecessary burden on his back.

Nutrition for muscle growth

A balanced diet will help you to increase the training of the biceps and triceps. Press with proper nutrition will also be released and will be vividly.

Thus, a large part of your diet should consist of protein foods and high-quality carbohydrates. The main sources of protein are still chicken, fish, eggs, seafood, cheese, Adygei cheese and legumes.

High carbohydrate foods turn into a meal before exercise, so you will increase the amount of energy. Qualitative carbohydrate sources are cereals (buckwheat, rice, oats, barley), pasta made of durum wheat and fruits. Do not forget about the beneficial fats, which in large quantities contained in the cheese, nuts, olive oil.

Remember that no exercise for biceps and triceps, and any other muscle will not be effective if you do not eat.

Sport

The question that interests many people who have recently started to do fitness. Should I use sports nutrition? If you are doing at home as a hobby and do not put the goals in the short term gain huge muscle mass, then for you this issue is not critical. Sports Nutrition becomes a part of the diet of most of the people who are engaged in fitness and bodybuilding at the professional level. If you just want to find some form, to pump up your biceps, triceps and trapeze or other muscle, you eat properly and enough to eat more protein.

With a strong desire and financial opportunities to drink protein shakes - they are filled with energy before a workout and help recover from. Amino acids, vitamins, pre-workout complexes can not stand to eat, if you do only at home and with small weights.

Self-education

Now you know the exercises which will help you to pump the biceps and triceps hands. Due to the fact that you train yourself at home, you have no chance to consult with a personal trainer, which you can sign up for training, while in the gym. Therefore, for a more complete ownership information we recommend that you regularly update their knowledge through various videorekomendatsii famous fitness trainers, study specialized literature, meet with the correct exercise technique, combine the training programs.

The practice of sport at home is quite realistic, above all, patience, diligence, and do not throw started! Proper diet and regular exercise will definitely have a positive impact on the quality of your body, and you will see progress in the growth of the biceps and triceps.