Pump your arms without gym equipment. Effective exercises from a trainer

Pump your arms without gym equipment. Effective exercises from a trainer

Do not think that working with iron is more difficult and more effective than without it.

Not everyone has the opportunity and desire to go to the gym. Someone likes to work outdoors at any time of the year, and someone is more comfortable to train at home. To exercise bring results, you need to acquire a minimum of equipment – for example, collapsible dumbbells – and the desire to improve.

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Genetics significantly affects the development of arm muscles. Some people grow biceps and triceps faster. Experienced athletes fight for every kilogram of muscle, following a strict training regimen. Be patient – and in time you will get the result.

What is the right way to organize training?

At first, you can work with one weight and gradually increase the number of repetitions in approaches. But you need to realize that it is impossible to do this indefinitely. The body gets used to the load, and in any case you will have to resort to additional weights.

For example, if you have reached 15 reps in pull-ups, it’s time to load your backpack with two bottles of water. You may be able to do fewer pull-ups, but it will be a new stimulus to increase muscle fibers.

Remember, the “the more the better” approach doesn’t always work. There have been studies on how the number of lifts and reps affects muscle mass gains. To do this, scientists selected athletes and divided them into two groups. One group performed 10 sets of 10 reps and the other group performed five sets of 10 reps. After six weeks of research, muscle mass gains in both groups were at the same level.

The researchers concluded that performing more than four to six sets of reps may decrease results due to overtraining.

The five best exercises to pump up your arms

Narrow grip biceps pull-ups

Technique:

• Stand under the bar so that the bar is above the top of your head.
• Grasp the bar with your hands at a distance less than shoulder width.
• Pull your chin towards the bar with a powerful movement. Exhale should be ahead of the movement.
• Try to make the movement by bending the arms at the elbows, tensing the biceps.
• Smoothly descend on the exhalation.

Perform three approaches for five times. Rest between approaches – a minute.

Biceps flexion with reverse grip on a low bar

Technique:

• Grab the bar – hands at shoulder width. Fingers are looking at you.
• On exhalation from the lowest point pull your chin to the bar. Your elbows are pressed against your torso.
• Try to make the movement by bending the arms at the elbows, tensing the biceps.
• Hold for a second at the top point.
• As you inhale, smoothly lower to straight arms to the starting position.

Perform three approaches of 10 times. Rest between approaches – a minute.

Triceps curls on a low bar

Technique:

• Rest your straight arms on the bar so that the angle between your arms and torso is 90 degrees.
• As you inhale, gently bend your elbows to a 90-degree angle.
• The body is straight, stretched in one line.
• As you exhale, powerfully unfold your arms to the starting position.

Perform three approaches of 10 times. Rest between approaches – one minute.