How to pump jars? This question is often of interest to men who have only recently begun to play sports. And there is nothing surprising, because this is what they think about first of all when it comes to bodybuilding and bodybuilding. This article describes how to pump up cans at home, as well as how to do it in the gym.
Basic Rules
Before you start discussing how to pump jars on your hands, you should remember a few important tips that will help you in your workouts.
- Be patient. "How to quickly pump cans?" - A fairly popular question among beginners. Many novice athletes give up bodybuilding for one simple reason: their expectations did not coincide with reality. They thought that within a month of training their hands would grow several times, but in fact, such a period of time did not give them practically no results. Remember once and for all: in order to pump up large and beautiful biceps, you need time, work and perseverance; nothing comes immediately.
- Train not only biceps. To get a beautiful and athletic physique, you will have to occupy all the muscle groups of your body. If you focus on a particular muscle, completely forgetting about others, then your body will simply be unaesthetic.
- Do not swing your biceps too often. They, like any other muscles in your body, need to be given time to recover. Experts recommend training your hands no more than once or twice a week.
- Warm up well before each workout. This will warm your joints, muscles and tendons, thus preparing them for further stress. Lack of a good workout can result in serious injury.
- Do not chase the scales. Since biceps is a small muscle group, it is simply not worth it to rush headlong. The progression of the loads, of course, is important, but it must be competent and gradual.
- Follow the technique. It must be correct. This not only protects you from injuries, but also significantly improves the effectiveness of the exercise.
These are the basic rules for training your biceps. The set of exercises, described below, is designed primarily for classes in the gym. But lovers of home and street training can find a lot of useful information.
Lifting barbell for biceps while standing
When it comes to how to quickly pump cans on hand, many professionals recommend this particular exercise. Lifting the bar for biceps is the "base" for building muscle mass in the arms. To perform this exercise, it is better to use a bar with an EZ-neck, as it is safer for the wrists. This is done as follows:
- Take the shell backward grip. Hands should be shoulder width apart.
- In the initial position, the bar should be near the hips. The legs are slightly bent at the knees. Keep your back straight.
- As you exhale, slowly raise the bar to shoulder level. The elbows must be kept on the sides of the body.
- After a short pause (but without relaxation), as you inhale, slowly and intensely lower the projectile to its original position. Try not to sway or help your body, as this will greatly reduce the effectiveness of the exercise.
Alternating dumbbell lift for biceps
If you have a pair of collapsible dumbbells on which you can adjust the weight, then this exercise is ideal for home workouts.
The execution technique is as follows:
- Accept the initial position: hands with dumbbells on the side near the hips, neutral grip (when the palms are turned toward you).
- As you exhale, begin to lift the projectile up. In the middle, the brush must be rotated so that at the top point it is deployed with the thumb from the body. This technique is called supination.
- Taking a breath, slowly and uncontrollably lower the projectile to its original position. As in the previous case, cheating (body assistance and swinging) is prohibited.
The exercise technique is shown in more detail in the video below.
Hammer sitting exercise
In this position, the main load falls on the brachial muscle and the lateral head of the biceps. It is performed as follows:
- Take the shells with a neutral grip and sit on a chair.
- As you exhale, lift the dumbbells to shoulder level. Reaching the top point, tighten your biceps.
- As you inhale, slowly lower the dumbbells down. Do not supine brushes and do not cheat. Feel how your arm muscles contract and stretch.
Bending the arms on the lower block
How to pump jars with a barbell and dumbbells? With this, most likely, everything is clear. Now it’s worth considering block exercises for biceps, namely bending the arms on the lower block. This exercise is an alternative to bending your biceps. The advantage of the block simulator is that it makes it possible to maintain a constant voltage in the biceps. This allows the use of sufficiently large weights in the future.
The execution technique is as follows:
- Stand right in front of the block trainer, set the weight you need, put your feet shoulder width apart. Lean over and grab the handle of the treadmill with a narrow grip. It is necessary that in the original position the arms were straightened and the biceps extended.
- Pull the handle firmly, with force, toward you, bending your elbows and completely reducing your biceps. Slowly, controlling movement, lower the weight to the starting position.
- While exhaling, pull the bar toward you with a powerful effort.
- Taking a breath, slowly return to the starting position.
Crossover arms
This exercise is usually used as a “finisher”. It must be done as follows:
- Stand straight with your feet shoulder-width apart.
- Grasp both handles, and then exhaling slowly pull your hands to the top of the head.
- On inspiration, return to the starting position. At the bottom point, do not fully extend your arms so that your biceps remain energized all the time.
Horizontal bar. How to build biceps?
A selection of exercises, which is presented above in the article, includes working with dumbbells and a barbell. But can I use a horizontal bar for training biceps? Before giving an answer to this question, it is necessary to study the anatomy of the exercise. With classical pull-ups with a wide grip, the main load goes to the latissimus dorsi, the big round muscle, the rhomboid and the bottom of the trapezium. The brachioradial and brachial muscles, as well as biceps, receive an indirect load.
If the back mainly works in pull-ups, then how can you pump the banks on the horizontal bar? To shift the load from the widest to the biceps, you need to pull yourself with a narrow back grip.
This exercise should be performed as follows:
- Grasp the horizontal bar so that there is a small distance between your hands.
- As you exhale, pull the body up.
- On inspiration, return to the starting position.
Now you know how to pump jars. Good luck in training!