A beautiful relief of the hands always looks advantageous. Few people can brag of it, but almost everyone would like to have it. Long and hard training, proper nutrition, and in some cases sports supplements will help to achieve the desired result.
Improving your body, you not only accumulate invaluable experience, but also add positive emotions and points to the treasury of your self-esteem. The body's resources are multifaceted, and with sufficient motivation, a person is able to roll mountains. Therefore, it is very important to tune in to productive work on your body before starting the training process.
Among young people, a trend for a beautiful body is now popular. And these are not just model parameters for both men and women, but a body with high-quality muscle mass. When people have a desire to actively develop in order to be healthy, beautiful, well-groomed and just enjoy life, then they do not have time for bad thoughts.
As for the upper torso, it is very important. The powerful muscles of the hands in men and the beautiful, fit forms in women are an undoubted advantage for both.
Biceps
First you need to understand what biceps is. It is known that the so-called biceps of the shoulder. No one has good musculature since birth. To achieve gigantic size and high quality muscle mass, it takes many years of training.
The golden ratio for a novice athlete is 40 cm biceps. Everyone who wants to increase the size of the biceps should know that the arm muscles also include triceps. If you work correctly on these areas, then the desire to have a beautiful relief of the shoulders will be achieved.
For a man, biceps of 40 cm is normal. Photos of such athletes are not uncommon for our time. With proper perseverance, proper exercise and proper nutrition, good results can be achieved.
Today, even teenagers can boast of developed arm muscles. 40 cm biceps at age 14 is not wildness. It is normal, with moderate exercise, to have that biceps muscle size even at that age.
Triceps and its role in the volume of hands
The opinion that biceps form the volume of the arm is erroneous. Because the main muscle mass is occupied by the triceps muscle, which is called triceps. Thanks to the developed triceps system, powerful arms are formed. But some people, thinking about this, do not pay attention to its development. As mentioned above, the amount of muscle mass in the triceps is greater than in the biceps muscle. Therefore, if you make efforts to develop both, the result will not be long in coming.
In addition to strength training to increase muscle mass, athletes can use various sports supplements to have 40 cm biceps. This is normal if you intend to seriously train. If you have experience and an initial base, you can pay attention to some of them. The list of additives:
- Creatine.
- Protein.
- Vitamins C and E.
- ZMA.
- Phosphatidylserine.
These drugs can be purchased at specialized sports nutrition stores. Vitamins are sold in pharmacies. All of these elements help increase strength. For example, protein is used before and after training, at the rate of 3 to 1, where 3 is grams and one is a kilogram of weight.
Hand exercises
Muscle mass is known to grow from the amount of working weight. This means that the more weight you work with, the better the result. The process of increasing the volume of the arms is long-term: you won’t be able to quickly pump 40 cm biceps. This is a lot of time and effort that you must put in the foundation of building a beautiful body.
One of the effective exercises for strengthening the muscles of the arm is the French bench press. After this exercise, you will see real changes over time. But it is worth considering the correct implementation, since this system is very traumatic for the elbow joints.
Technique of the exercise "French bench press"
This exercise is very common today in gyms. In almost every one of them, you can meet a man who performs it. Girls are not afraid to do it either.
Since the main volume of the arm muscles is in the triceps, this exercise is aimed at its development and study. Performing the step-by-step steps described below, you will build muscle, tighten your skin, isolate your biceps, and develop flexibility in your arm muscles.
To implement your plan you will need:
It is believed that this exercise is not too difficult technically, but sometimes injuries occur when it is performed. Before proceeding with it, read the instructions carefully.
Step-by-step instructions for doing the exercise
- Starting position - lay your back on the bench. Then take the bar. Keep your arms straight perpendicular to your body position. Raise the bar at the break point.
- Inhale, slowly bend your elbows, and when the bar touches your forehead, exhale and squeeze the weight back. During the execution of this action, the shoulder joints should remain motionless - only triceps are involved in the work.
- Return the arms with the barbell to its original position. To get started, it’s enough to do 4 sets of 10 times.
The most common exercise is push-ups on weights with weights. It develops muscle mass well. After performing the French bench press, the exercise will be very handy, as it is a great addition to the above. It is performed only in the presence of prepared joints. If you feel pain during work, postpone the workout.
You will need:
- bars;
- shells for weights;
- good joint preparation.
In no case, do not neglect the technique of correctly performing the exercise. Before the first approach, make sure that all shells are firmly fixed.
Step-by-step instructions for performing the exercise on the uneven bars
- Put on a weight shell. Take a standing position on the uneven bars, resting on your hands, and the body should be perpendicular to the floor.
- Bend your arms at an angle of 90 degrees at the elbow, with measured jerks up and down, raise and lower the body.
- It is enough to perform 5 times in 5 repetitions. This is the norm for a beginner, provided that the weight is relatively small: about 10 - 15 kg.
This exercise can be performed not only in the hall. If you have a Swedish wall at home, then you can attach bars to it. In the presence of pancakes, a strong belt and a rope, it is realistic to build an aggravating shell.
Exercise bench press with a narrow grip
In this exercise, triceps, pectoralis major muscle, and anterior delta work. Exercise has a medium difficulty factor. The number of repetitions and approaches depends on your gender:
- Men - 3 sets of 10 reps with 30 kg;
- Women - 3 sets of 10 repetitions of 15 kg.
In order for the exercise to be performed as expected, you must have a barbell, bench and pancakes.
How to do bench press?
When doing the bench press, position your elbows as close to the body as possible. Index fingers should be located on the inner section of the neck.
- Lower the bar slowly and raise sharply.
- Using this technology to build muscle muscles of the biceps, you can achieve the desired result.
Dips
The principle of this exercise is similar to that which you could study in push-ups on weights with weights. To complete you need to have bars. This exercise also refers to a number of processes that will help increase the muscle mass of the upper arms.
Exercise Rules
- Press your elbows to your torso.
- Lower yourself on your hands to an angle of 90 degrees in the elbow joint. At the end of the action, arms should not be fully extended. Keep the body level without bending.
- It is necessary to perform this exercise at a calm pace, without jerking, to get 40 cm biceps. A normal and consistent attitude to the exercise and a long, painstaking robot will bring the expected result.
Precautions
It is necessary to approach the performance of any exercise for the development of biceps with a great deal of responsibility. If you are negligent in your health and body, the result of such behavior will not be long in coming. No matter how sad it may sound, but non-observance of basic safety rules in performing exercises can lead to serious injuries.
- Do not rush when doing exercises.
- All movements should be smooth and carried out under the supervision of a specialist.
- Be sure to pay attention to the simulators, their quality and the correct technique.
- In any gym, there should be a free instructor on duty who can explain to you the nuances of working on the body.
- If you are unsure of your strengths, it is better not to overload the body.
- If you feel unwell, stop exercising.
- Before going to the gym on your own, carefully study the methods for achieving the desired result.
Proportions to pay attention to
When working on body transformation, do not expect quick, visible results. Pay attention to your height, weight and other important characteristics. If you practice constantly and eat right, then it is quite possible to have 40 cm biceps. Height 180, weight 100 kg are good initial parameters for men who come to classes for the first time. But this does not mean that, having different proportions, you should not go to the gym.
Proper nutrition has also not been canceled. Always monitor your daily diet and do not skip meals. We are what we eat. This simple truth will help you if you take it for an axiom. At first glance, our body is formed only through physical effort. But, having studied the rules of nutrition for bodybuilders, you will be surprised that everything depends not only on exercises.
With a biceps of 40 cm, a height of 180 cm and a rather thin waist, you will always look advantageous. Everything is beautiful in moderation, so find a middle ground for yourself.
The concepts of ideals are individual for each, so do not rush to conclusions, but simply work for your own good to pump 40 cm biceps. Height 170 cm, weight 80 kg - this is average male height and weight, having that, it’s quite real for a short period of time, is appropriate to work out the muscles of the hands.
Transformation before and after
Any body parameters that you want and are able to change can be photographed and put up for public discussion. Modern athletes are happy to demonstrate 40 cm biceps: photos before and after the start of intense training can be seen often. Even ordinary inhabitants can boast of their renewed body. There are many jokes and jokes on this subject, because the purity of the experiment cannot always be verified. For example, some scammers use other people's transformations and transformations, and then give people advice. As a rule, such actions are paid for, but there is nothing useful and favorable in them. Perhaps you will learn the same thing and even more if you are not too lazy and study the necessary topic yourself.
British TV presenter slimming story
Quite a motivating transformation is the history of the external transformation of Claire Nasir. It is impossible to pass by her perseverance and hard work when it comes to a beautiful body and long work on it.
After pregnancy, Claire fairly gained weight, appeared cellulite and shortness of breath. When a woman gave birth, she could not believe in the terrible changes that occurred with her body. According to Claire herself, she was inspired by her own photographs taken on the beach long before her pregnancy. She began work on her body at age 40. After 4 months of exhausting and hard training, Claire not only got in shape, but also built the relief of her dream body.
The story of its transformation was a resounding success. The woman recorded DVD courses of her studies. She talked about proper fractional nutrition 5 times a day, which she adheres to now. Nothing is impossible if there is a desire to go to the goal!
Today you will not surprise anyone with an athletic physique. Every fifth person is engaged in the gym, eats right and has no bad habits. But it's never too late to start. Build your body competently, do not chase after anyone. As a result, you will be pleasantly surprised by the result.