Muscles of hands

Sport Hits: 165

– one of sports where it would seem, everything simply and usually. The main thing is to lift heavy weight, to carry out different exercises, to eat healthy food and to be a fanatic of this business. However, it far not so. Simplicity – is deceptive. It is often possible to notice that gyms visit many people at which not considerably any effect of muscle gain or a relief though they are engaged during quite big term. The reason is in usual ignorance of the technology of performance and the system of exercises which as much as possible influence growth of a muscular system.

Frequent problem of beginners and already more advanced bodybuilders – poorly developed muscles of hands. It is worth understanding anatomy and the system of special exercises. Main muscles of the upper extremities:

Biceps
Triceps
Deltoid muscle
Humeral muscle
Plecheluchevy muscle

The biceps is a biceps of a shoulder which is a sgibatel of a hand in an elbow joint and also has function of turn of a forearm outside.

Triceps – a three-headed muscle of a shoulder with function of a razgibatel of a hand.

Deltoid muscle – the wide muscle covering the external surface of a shoulder joint. Has three bunches – front, average and back which participation is various depending on the carried-out exercises.

The humeral muscle also belongs to sgibatel of an elbow joint which is located under a biceps.

The Plecheluchevy muscle – belongs to myshchtsam-razgibatel and is located on a forearm of the upper extremity.

Bulk is necessary on a razgibatel of an elbow joint – a triceps, the rest on razgibatel. A ratio about 60-65 for 35-40 percent. So why muscles even do not grow at really good trainings and healthy nutrition? Usually the trainer face the following problems – a biceps more triceps or on the contrary and also the shortage of lump of muscles. For correction of these shortcomings it is necessary to increase attention on this group of muscles. Therefore it is necessary to train twice more.

Also to pump up a forearm, it is possible to use an expander.

The first training in a week will go for power preparation, and the second – for a large number of repetitions by small scales.

Work on a biceps

The first cycle (first 5 weeks)

1 day – a biceps and a triceps

2 day – legs and a press

3 day - rest

4 day – a breast, deltas and trapezes

5 day – a back, a biceps, humeral and a press

6 day - rest

7 day – rest

In the first training of the top humeral belt it is necessary to carry out the following exercises – rises on a biceps an EZ bar (4 approaches on the 7th repetitions, in two last approaches add 2-3 repetitions on finishing), raising of dumbbells on a biceps sitting (4 approaches on 7 repetitions), raising of dumbbells as hammer (4 approaches on 7 repetitions, and the period of lowering of dumbbells increase by 5 seconds). Rest between approaches – 2-3 minutes.

In the second training are carried out – narrow rises on the block (3 approaches on 25 repetitions), hammer on the block or a rope (3 approaches on 25 repetitions), the concentrated rises on a biceps (3 approaches till 15-20 of repetitions), bendings in wrists on forearms (3 approaches on 25 repetitions) and extensions in wrists (3 approaches on 25 repetitions). Rest between approaches – 1-2 minutes.

The second cycle (second 5 weeks)

In the first training rises with a supination on a biceps are carried out (4 approaches on 10 repetitions, in two last approaches add 2-3 repetitions on finishing), narrow rises with a bar (4 approaches on 10 repetitions), a hammer with dumbbells (4 approaches on 10 repetitions, and the period of lowering of dumbbells increase by 5 seconds).

In the second training the following exercises - rises on a biceps by an EZ bar (3 approaches on 15 repetitions), hammer on the block or a rope (3 approaches on 15 repetitions), the concentrated rises on a biceps (3 approaches on 15 repetitions), bendings in wrists on forearms (3 approaches on 15 repetitions) and extensions in wrists are carried out (3 approaches on 15 repetitions).

Work on a triceps

The first cycle

1 day – a triceps and a biceps

2 day – legs and a press

3 day – rest

4 day – a breast and a back

5 day – deltas, trapezes, a triceps, a press

6 day - rest

7 day – rest

In the first training the narrow press is carried out lying (4 approaches on 7 repetitions), the French press lying (4 approaches on 7 repetitions), push-ups on bars with a weight (4 approaches on 7 repetitions).

In the second training the press from top to bottom or a rope (3 approaches on 25 repetitions), extensions because of the head on the block or a rope (3 approaches on 25 repetitions), extensions of a hand in an inclination is carried out (3 approaches on 25 repetitions).

The second cycle

In the first training the narrow press is carried out lying in Smith's exercise machine (4 approaches on 10 repetitions), extensions because of the head with dumbbells (4 approaches on 10 repetitions), the return push-ups with a weight (4 approaches on 10 repetitions). Rest between approaches – 2-3 minutes.

In the second training the press is carried out from top to bottom (3 approaches on 15 repetitions), the French press lying on the block (3 approaches on 15 repetitions), extensions because of the head from dumbbells (3 approaches on 15 repetitions). Rest between approaches – 1-2 minutes.