How to pump up your arms at home? Proper nutrition and exercise technique

Many people want to know how to pump up their hands at home? But it's very simple! First, you need to eat right and do exercises for example with dumbbells, barbells, and also working on the horizontal bar. Technique is very important for the correct execution of exercises.

You can do it not only in the gym but also at home. Many people regularly visit gyms where experienced trainers help them with strength and cardio training. Enlarging and tightening the arms is the primary task of most beginners.

The possession of beautiful and embossed muscles can only be achieved through hard work both in the fitness center and in training at home, and if there is no desire, then the result will have to wait a long time. To pump up your hands, it is important to include foods rich in nutrients and vitamins in your diet.

A bit of biology on how to pump up your arms at home

What are arm muscles anyway? Muscles are fibers that intertwine with each other. Between them is a liquid called sarcoplasm. There are slow and fast types of fibers, mainly the latter are pumped up, which are responsible for speed and strength.

Slow ones can also increase in size, they are designed to overcome prolonged loads (that is, they directly affect a person’s endurance). The increase in muscle volume occurs due to the growth of fibers and an increase in fluid.

The necessary sports equipment for pumping hands at home

Hand-oriented classes are built on lifting your own weight or sports equipment. For development, it is important to combine workouts and use the following accessories: dumbbells; barbell; horizontal bar; bench. You can also pump up your hands when using power simulators and weights, but using the above equipment can replace additional devices.

Proper sports nutrition

In order to develop muscles at home, you should eat right. You need to pay special attention to the amount of nutrients and calories in food, otherwise you will have to swing your arms for a long time.

• Food should be taken 2 hours before and after sports. If you transfer the reception directly to the exercises at home, then discomfort will appear, and you can forget about the desired result. But do not go to extremes, with a long break between eating and training, you may feel hungry and lack strength, and it will be extremely difficult to increase muscles at home.
• If you need to lose weight, you should limit your intake of high-calorie foods. You can find out what foods should be excluded from the diet by using the calorie calculator, which is developed taking into account physical data, age and gender. A dietitian will help you choose a list of recommended foods. As a result, the number of calories received per day should be 1200-1500. Lower numbers will not support basal metabolism, which will certainly affect health, and you can forget about the desire to pump up your arms.
• But to increase the mass in the diet, you need to add foods such as eggs, fish, milk and cottage cheese. It is they who have the highest numbers of protein content, from which muscle tissue is built.
• In order to pump up the muscles of the hands, it is important to consume the carbohydrates required for physical activity. Substances provide energy for sports at home. Sugar and chocolate have rapidly digestible carbohydrates, substances are almost instantly released into the blood and also quickly leave from there. Therefore, such products are not recommended for people who are overweight.
• It is best to give preference to "long-playing" carbohydrates, which can be found in vegetables, cereals, bread, pasta made from durum wheat, some nuts. When you include such food in your diet, it will be easy to pump up at home.
• Fats are also required for sports. However, even when pumping up your hands, you should limit their consumption. When exercising at home, you need to eat about 5 times in 24 hours. During sports, you should not eat at all.

Protein products

In addition, protein can be obtained not only from natural products, but also from proteins. These drugs can be found at any sports store. They, unlike steroids, do not pose any health hazard if you do not overdo it, because protein is protein. We talked about how to take protein in previous issues. We advise you to read it! Therefore, with a sufficient content of this substance in food, it is easy to pump up your hands at home.

1) When playing sports, it is best to give preference to steamed, boiled and stewed foods, but vegetables and fruits should be eaten raw. To pump up your hands, you need to give up fatty, salty and smoked foods, completely eliminate sweet confectionery and fast food, the latter can also respond badly to health.

2) With intensive training at home, you should not starve, as the body will not be able to endure stress, which will lead to illness. It is important to eat in moderation, sport is not always able to burn all the calories that a person consumes per day.

Sample menu for the day

Meals should be diversified with new dishes and not limited to the same set.

arm muscles

It is known that our limbs are made up of many muscles:

• Biceps.
• Triceps.
• Muscles of the forearm.

In order to increase physical performance at home, you need to use exercises aimed at various parts of them. Next, rules and tips will be presented to pump up your arms. Exercises should be combined, only then the body will be developed evenly. It is also worth paying attention to the quality of classes, on which the effectiveness of training directly depends.

Biceps-Increasing the superficial muscle, which is the first thing that catches the eye, is most often the main task not only for beginners, but also for professionals. Indeed, the indicative appearance of the human body largely depends on it, and in order to increase the biceps at home, movements are used that involve the thrust of one's own body or sports equipment, for example, pull-ups, lifting the barbell.

Triceps- This muscle is about 2/3 of the volume of the arm, so its development is necessary. Flexion or extension movements are best for building triceps at home. The muscle consists of three heads, and if girls are advised to use isolated simulators for each of them, then guys should develop all parts of the triceps at a time, using, for example, push-ups and bench press with a narrow grip.

Forearm

The muscles located in the forearm also need to be paid attention to in the classroom. In order to pump them up at home, quite specific exercises are used: wrist lifts of the bar, kneeling; lifting the bar with a reverse grip. There are also many options for exercises with dumbbells, in which the muscles of the forearm develop.

Exercises

As mentioned above, for swapping arms, you only need a horizontal bar, a barbell and dumbbells. With these sports equipment, you can perform many movements that increase the muscles of the body at home. Instead of a horizontal bar, you can buy a Swedish wall with bars, this will be the best option to pump up your arms, a bench for performing certain types of loads should be bought along with a barbell, most often such a complex is equipped with additional simulators for arms or legs.

Before starting to draw up a training plan, you need to familiarize yourself with the rules and recommendations for doing exercises at home for pumping up the muscles of the arms, and for other parts of the body:

• Competent execution is much more important than the desire to use large weights.
• Before training, there must be warm-up movements and stretching.
• Classes should not be stopped abruptly, it is best to allocate time for a hitch.
• It is worth combining stress with relaxation and not training to fanaticism.

pull up

"How to pump up your arms?" - Perform pull-ups. This is a versatile exercise that requires you to lift your own weight. There are three options for its implementation: short grip, wide and medium grip - each of them is aimed at a specific muscle group. It is important to follow the execution technique, and then the result will appear soon:

1. It is strictly forbidden to swing and jerk, pumping up your hands will be problematic.
2. In the highest position, the chin should be above the bar, but with a wide grip, the horizontal bar touches the chest.
3. The body must always be vertical to the floor.
4. Inhalation is carried out when lowering, and exhalation - when bending the arms.

Medium grip pull-ups:

The most common option for doing pull-ups on the horizontal bar is to develop muscles evenly, it is quite possible to pump up your arms when using it. The technique is very simple: medium grip (hands shoulder-width apart), the torso is vertically level with the floor, and only the shoulders deviate slightly when reaching the top point. Most often, pull-ups are performed with a direct grip (that is, palms away from you).

Pull-ups on the horizontal bar with a medium grip. Execution technique

Narrow grip pull-ups

The exercise is aimed at working out deltas and serratus muscles, it is easier than other options for performing pull-ups, therefore it is very often performed with weighting at home.

Technique is very different from the previous type, with there are several different variations in the pull-ups themselves, here is the most common: the back is slightly arched in the lower back, the arms are bent at the elbows, the body moves vertically, and the chin reaches the crossbar.

The brushes should be placed as close as possible to each other, usually a distance of 0.1 m is chosen when there is no possibility of their twisting. It’s quite problematic to pump up your arms by performing only pull-ups, but you need to use them.

Wide grip pull-ups

This type of pull-up has a small range of motion and is aimed at developing the muscles of the back. It carries a danger to the joints and ligaments, so weighting agents are undesirable both in the gym and at home.

Correct execution technique: hands are located about a palm on each side wider than the average grip, the torso rises due to the muscles of the back, which are pumped up the most, but you need to touch the crossbar with your chest.

Reverse pull-ups

This grip can be used when performing all previous types of pull-ups. As a rule, it is performed with less effort, since most of the load is transferred to the biceps.

Sports dumbbells

The workout should include exercises with dumbbells. Their weight should be calculated from physical capabilities, 8-10 kg or less is usually suitable for a start. It is important to understand that the development of muscles is possible only if the execution technique is followed, and the pursuit of large weights prevents this. There are many movements aimed at different muscles of the arms.

Exercises with dumbbells to increase the biceps

This muscle should be pumped several times in 7 days, then standing exercises for this will be shown:

1. Lifting two dumbbells while standing. First you need to take a straight stance with your legs slightly bent. Hands are pressed to the body. Lifting the dumbbell is carried out by turning the arms with the palms up, it is then that it will be easiest to pump up the biceps. You can bend the limbs in turn, it depends on preferences. Breathing, as in other exercises, is reduced to exhalation at the moment of effort, in this case - to directly return the dumbbells to the starting position, and inhalation - to lower the shells.
2. Lifting shells while sitting. This exercise is great for doing at home. His study is based on the simultaneous lifting of dumbbells from a sitting position, in which it is best to develop the biceps. While standing, it is possible to help yourself with your body or back, which reduces the efficiency of movement. You can work out this exercise at home using a chair, there is an option with lifting dumbbells in turn.
3. Lowering dumbbells while sitting with more work of the biceps. This exercise is aimed at increasing the hotel muscle, the biceps takes on the main work, so the exercise is included in the training of many professional bodybuilders. To pump up your arms, you can use a stool or a sports bench. First you need to sit down, spread your legs wider, tilt your body, lower your hand with a dumbbell to the floor, while the other hand rests on the corresponding knee. Then the limb is bent with the projectile to the maximum, at the top point it is worth lingering for a few moments, and then lowering the dumbbell down. On bending the arm, exhale should occur, on lowering - inhale.

Exercises with dumbbells for biceps. Execution technique

To pump up your arms, you should pay special attention to the development of triceps. The muscle should be given no less time than the biceps, since it occupies a significant part of the arm. The following are the most effective exercises with dumbbells for pumping triceps:

1. Lifting a dumbbell with one hand from behind the head. Building muscle using this exercise is quite simple. Starting position: the stand is straight, the arm with the dumbbell is raised on the head, and the second one wraps around the lower back. Then the projectile is lowered behind the head, while only the muscles of the arm should be used, otherwise the movements will lose their effectiveness. Next, the dumbbell must be returned, the number of repetitions is 8-12. You can also exercise at home with the help of such movements while sitting on a bench.
2. Lifting a kettlebell or dumbbell with your hands behind your head. This exercise is similar to the previous one, the only difference is the use of the second hand. And the technique of movements is similar: you need to stand up (or sit down), raise your arms with a dumbbell above your head and gently lower them behind your back, after which the body should take its initial position.
3. French press with a dumbbell. This workout is great for building up your arms. It consists in bending the deflected arms with dumbbells (or a barbell) in the elbow joints. So, starting position: lying on a bench or on the floor, arms outstretched and slightly tilted behind the head. Then smooth inclinations of the limbs with projectiles are performed, while only the forearm moves, but the shoulder cannot be moved, then the efficiency will decrease.

Triceps exercises on the bench

Barbell exercises

The barbell is a great way to pump up your arms, chest and back. To work with it, you should purchase a special bench with tilt adjustment. There are many exercises with this projectile at home, the following are the best for the development of biceps, triceps and forearms:

1. Barbell bench press. This is one of the most versatile exercises with a barbell, when it is performed, the load is distributed over almost the entire body, and the arms also noticeably develop. The bench press can be performed at different inclinations of the bench, increasing or decreasing the load on individual parts of the body. There are several grips: narrow, medium and wide. The first is aimed at the development of the arms, when using the latter, the work of the back and chest increases, but the middle one evenly develops all the muscles.
2. French bench press. This exercise completely repeats the technique of performing a bench press with dumbbells. You can pump up your hands when using both versions. The bench press can be used when exercising at home.
3. Standing barbell lift. The exercise is aimed at developing the biceps, triceps (depending on the grip) and forearms. It consists in lifting the projectile from a standing position to the chest and is suitable for all athletes. Grip width affects more / less study of different parts of the biceps. Using the reverse grip, you can better pump up the triceps.

Barbell exercises

Basic provisions for proper training

It is important not only to correctly perform the exercises for the hands, but also to draw up a lesson plan. It is necessary to calculate the weight, the number of repetitions, approaches and classes per week. You can pump up your hands only with full return. If in the gym a trainer can help you understand the technique of working out one or another variant of an exercise and spur on a workout, then when exercising at home, it all depends on the person.

Number of lessons

Many people think that the number of sessions directly affects the result, and therefore you need to train every day. However, such intensive exercises may be ineffective. The pumping of the hands both in the gym and at home should take place subject to a combination of training and rest, otherwise the muscles will not grow. Therefore, it is best to train 3-4 times in seven days, but give all the best to 100%.

If you need to lose weight before pumping, then you can do more times using cardio (running, cycling, jumping, swimming). If you build a training schedule and strictly adhere to it, you can achieve the desired result.

Organization of the lesson

When building a workout plan, you should follow the following tips on how to quickly pump up your arms at home:

• An integrated approach is important. You can not be limited to a certain number of movements, it is important to combine and add new elements to the workout in order to pump up your arms. So, only biceps and triceps should use 3-4 exercises.
• Training should take place until the muscles being worked out are completely tired.
• It is best to draw up several training plans that can be alternated, and after some time, supplemented.
• It is not necessary to carefully work out all the muscles of the arms every lesson, each workout can be focused on a separate part of the limbs. So, in the first lesson, the biceps are pumped up the most, and in the second, the triceps, and so on.
• The result usually appears after one month of hard work.
• In no case should you focus specifically on pumping your hands. Leaving the rest of the body unattended, then the body will develop disproportionately.

Number of repetitions

Scientists have found that to achieve the best result, the number of repetitions in each exercise should be about 6-12 times. In this case, the weight should be calculated in such a way that the athlete makes maximum efforts, while performing all movements correctly. This explains why even 300 push-ups have little effect on arm muscle pumps. Of course, there are advantages to high reps, but they cannot be the basis of a workout, only an addition to it.

Workout time

Classes should be systematic and according to plan, you should not skip a workout and get out of the schedule, this can have a bad effect on the result. As already mentioned, you should not pump up your arms exclusively, and everyone determines the exact time it takes for exercises for the muscles of the limbs for himself. However, the total training time (assuming maximum return) should be about one hour, and the hours for organizing classes at home should be from 18 to 19.

Mistakes in the organization of classes

Even professional athletes often make some mistakes, namely:

• train every day without rest;
• pump up the same parts of the hands;
• they warm up poorly, which turns into health problems;
• eat poorly.

The desire to pump up one part of the body at home turns into a disproportionate development, and the use of monotonous exercises threatens to slow down the growth of mass. Daily workouts exhaust the athlete, professional bodybuilders work out about 5-6 days a week, but they use various drugs to help them increase mass or better tolerate weights, which, of course, cannot be an option for ordinary people.

Conclusion

It is not difficult to pump up your hands with the correct setting of classes, the presence of will and the competent execution of movements, even at home. It is important to thoroughly plan the number of workouts, approaches and repetitions and not skip classes. If you follow the description of the correct execution of the exercises and the tips for the exercises described in this article, pumping up your arms and other parts of the body on your own is an achievable goal.

We recommend that you also read a very informative article on how to pump up the press at home on our website! In this article, we have revealed the most working techniques that will help you pump up the press quickly with a guarantee of results. Thank you all for your attention and see you soon in new articles.