How to pump up the muscles of the hands at home?

Recommendations, how to pump up the muscles of the hands, concern the performance of the appropriate exercises for the elaboration of deltoid muscles, forearms, triceps and biceps. And it is much easier to increase the larger muscles, but other other zones of hands require elaboration, however, for each group, no more than two basic exercises should be done per training session.

Deadlift

How to quickly pump up the muscles in the gym? Use for this purpose a thrust, which is one of the most powerful exercises, which requires the application of a large weight. Using the bar, you engage the biceps, but the work of such muscles will be carried out in a static mode. With the help of the deadlift exercise almost all the muscles of the human body, including the heart, are trained. This exercise is indispensable, including, and for training hands.

Shoulder Muscles

Recommendations, how to pump up the muscles of the hands, provide for a full training of the shoulder muscles, where specific exercises are needed for each muscle bundle. To begin with, only two basic exercises are enough during the training, for example, pulling and press of the bar from standing position. In order to train the front delta of the shoulder, you need to lift dumbbells in front of you, and to work out the middle delta it is already necessary to lift the dumbbells only through the sides.

The rear delta is more difficult to train, because the exercises are carried out in an inclined rack. This scheme is the best solution for athletes who take anabolic drugs, so if you do not dare to use any doping, it is recommended to perform only stabbing and dumbbell presses from the sitting position, and within three weeks, enough and three workouts.

The study of biceps

Thinking about how to pump up the muscles of the arms of the house, start with a full study of the biceps, since a lot of exercises have been invented to train the muscles. If you have suitable sports equipment, it is advisable not to be limited to lifting dumbbells, doing barbell lifts during training, pulling up with a back grip, using an inclined bench for lessons. Help and concentrated rises from the sitting position, lessons on the bench Lari-Scot, as well as many other effective exercises.

Treating triceps

Thinking about the question of how to pump up the muscles of the hands, do not forget about the sets of exercises designed to work out all the muscles of the arm, including the triceps. And triceps with the right approach quickly increase in size, since such a muscle is the largest. To quickly pump up your hands, you need to regularly perform a couple of exercises, including the French press, using different lever simulators, and using the pull of the vertical block.

Tips for how to pump up the muscles of the arms, provide for other exercises for triceps, including push-ups on the uneven bars and bench press. For push-ups, you need to select fairly narrow bars, because otherwise the load will have to other muscle groups. And when bench presses it is impossible to raise elbows on the sides during the ascent, otherwise the exercise will be technically incorrect.

To put the load on the triceps, and not on the pectoral muscles, the elbows must slide along the trunk line. If the elbows during the exercise are themselves divorced by themselves, you just need to reduce the weight of the bar used. It is not necessary to develop the musculature of the forearm separately for beginners, since this group will be involved in any situation during other exercises, and the muscles will quickly grow stronger and gradually increase in size.