All athletes want to progress quickly. Often, not seeing the return on their activities, beginners even stop playing sports. Learn how to pump up your arms 40 cm? Today we will talk about a training system that will significantly increase the volume of your muscles. The technique is based on basic exercises that are most effective for gaining mass. Let's find out how to pump up your arms in 6 weeks. We will cover all the muscles that you have to work on, as well as the exercises that will be required for this.
Swing your legs
Do not be surprised to find that you have to work on your lower body to develop your arm muscles. Remember that you must harmoniously develop all the muscles, only in this case you will constantly progress.
Quadriceps
To work on the quadriceps, you will need any machine designed to develop the quadriceps muscle. Sit on the machine and place your feet on the rollers. In this case, it is important that the knee joints are parallel to the axis of rotation of the moving part of the machine. Lean back slightly and hold onto the handrails of the machine.
The movements should be smooth and when you reach the top point of the trajectory, you need to pause for two seconds. After that, also smoothly return to the starting position. Do as many repetitions as possible. When you get to the 12 or more reps mark, increase your working weight by 5 percent on the next set.
Hip biceps
You will also need an exercise machine, and the exercise will help you develop the tendons located under the knee joint. Lie facedown on the machine. Place your heels under the rollers and begin the exercise, trying to touch your buttocks with your heels. Pause at the top of the trajectory. The recommendations for the number of repetitions are the same as in the previous exercise.
Squats
This is a great basic exercise that allows you to work out a lot of the muscles in your entire body. The legs should be located at the level of the shoulder joints, and squat should be done until the moment the thigh touches the calf muscle. Do the exercise smoothly.
We pump the muscles of the body
Half-ver
Excellent exercise for the muscles of the back and chest. You need to sit on the bench so that the shoulder joints are on it, and the head and lower body are outside it. Hold the dumbbell by one end with your arms outstretched in front of you. After inhaling, start lowering the sports equipment behind your head. When performing the movement, the arms should be straight and if you are doing everything correctly, then when the sports equipment is in line with the body, you will feel how your body is stretching.
Deadlift, legs straight
Although the movement is called deadlift, your knee joints will be bent. This will significantly reduce the load on the spinal column. Many athletes do not use this exercise during their training, thereby making a serious mistake. The movement works well in the lower back, as well as the muscles of the buttocks and hamstrings. To increase the amplitude, you must place a support under the heels. One hand should be on the bottom of the bar and the other on the top. Place your feet under the equipment and slightly bend your knee joints. Begin to smoothly raise the projectile until the body is in an upright position. The knee joints should be almost compressed, and after that, the projectile should be lowered along the thigh to the lowest position and begin to smoothly lift it up.
Breeding dumbbells while lying down
Lie on a bench, dumbbells should be on straightened arms in front of your chest. Bending the elbow joints, begin to smoothly spread your arms to the sides, and then return to the starting position.
Swing your arms
After completing the last set of dumbbell breeding, you need to prepare the sports equipment for doing triceps exercises. Remember that there should be no pauses between them.
Triceps
The overhead dumbbell press works great for the triceps and you should do two sets without pause. For this, as we said above, two sets of dumbbells should be prepared. One of them will be heavy and used in the first set, and the weight of the second set is 20 percent less.
Place the dumbbells over your head, while placing the elbow joints as close to the head as possible. Lower your arms with a sports equipment behind your head, while only your forearms should work, and your arms remain motionless. Do 8 to 12 reps and then quickly grab a second set of dumbbells and do the exercise again.
Dumbbell press in a standing position from behind the head must be performed as many times as possible. Be careful not to move the body so as not to reduce the load on the target muscles. After completing the movement, immediately go to the uneven bars.
Pump up with dips
Exercise should be performed only in the negative phase, which maximizes the load on the triceps. This is done using the upper torso.
Biceps
Barbell curls for biceps should be performed in two sets with no pauses in between. After setting the working weight on the sports equipment, do not use the locks so that you can quickly change the discs later. When performing the second set, the weight of the projectile should be 20 percent less compared to the first set. The projectile must be raised smoothly and slowly, and then quickly lowered. After performing from 8 to 12 repetitions, you should change the weight of the projectile and perform the same number of repetitions in the second set.
When doing biceps in a standing position, you should do as many repetitions as possible without helping yourself with your torso. When you no longer have the strength to perform the movement correctly, then perform a couple of repetitions using cheating. After that, immediately proceed to pull-ups, which must be performed in the negative phase. A chair or bench should be placed under the crossbar. Pull-ups in the positive phase (upward movement) are performed using the legs, and in the negative (downward movement), using the upper body.
Grasp the bar and use your legs to lift up until your chin is above the bar. Go down to a count of 10. After reaching the bottom of the trajectory, quickly go up.
For more information on how to quickly pump up your arms, see this video:
