Most effective purposeful exercises with dumbbells, the post and on power simulators will help to train muscles of hands. For achievement of good result it is important to consider the set of various nuances.
It is required to you
- - subscription to the gym;
- - dumbbells;
- - post;
- - power simulators;
- - diary of self-checking;
- - set of exercises;
- - horizontal bar;
- - expander;
- - home exercise machines for hands.
Instruction
1. Together with your coach make the set of exercises. Depending on your purposes and level of fitness it can be basic, work for the set of weight or on the contrary, for drying, giving to relief muscles, etc.
2. Performing exercises, you watch the technique – very important that it was correct. If you the beginner in sport, don't chase big scales as they can lead to injuries, overtraining, foul of the technology of performance of exercise. For example, performing general exercise on the biceps with the biggest for you scales, you, most likely, will begin to chitingovat, being shaken and helping hands all the body. So you will unload pumped over the biceps most the part.
3. Make the superseries consisting of two exercises, one of which will be on pumping of the triceps, another – the biceps. For example, alternate the post press the narrow grip for pumping of the three-headed muscle to general exercise on the biceps training – bending and extension of hands with the post from the standing position or sitting. Options of exercises and combinations can be various, the number of approaches and repetitions will also depend on the training complex chosen by you.
4. Aiming attention at the development of bicepses and tricepses, don't forget also about forearms of hands. For their training use general exercises with the post: bending of hands the upper grip, bendings of hands in wrists costing or sitting on the bench, etc. Perform also dumbbell exercise – Zoottman's bendings: apparatuses undertake the upper grip and the alternate movement of hands is carried out up-down. Choose the weight allowing to execute not less than 10-15 repetitions in two-three approaches.
5. During the trainings consider that muscles adapt to loadings over time. Periodically change the program of trainings, vary weight, use the principle of the pyramid – increase and decrease in weight of apparatuses, replace habitual exercises new, etc.
6. Along with use of the post and dumbbells, be engaged on special power simulators which will also help to develop muscles of hands effectively.
7. For the most effective training use the help of the partner in the hall. Performing exercise on the last repetitions, you can not pressurize the post or dumbbells up to the end, getting stuck in the so-called "dead point". Exactly here you also need the help of other person who with the minimum effort will help to overcome this level.
8. Pump over muscles of hands not more often than three times a week as they have to manage to be restored.
9. Don't forget to pay attention to healthy nutrition. In it there has to be enough protein – construction material for your muscles. Also the fats and carbohydrates giving energy for highly effective trainings are necessary. And, of course, at your food there have to be various vitamins and minerals necessary for maintenance of the general health of the organism.
10. The training of muscles of hands can be carried out also in house conditions. Occupations with dumbbells, at the horizontal bar, with the expander, various home exercise machines, push-ups from the floor - all this also effectively forces to work muscles of hands.