Powerful, developed, sculpted quads can ensure you win a bodybuilding competition by making you stand out from the crowd. Build the quads you've always dreamed of with the following exercises!
Convert your puny quads into powerful pillars!
Powerful, developed, sculpted quads can ensure you win a bodybuilding competition by making you stand out from the crowd. They distinguish a harmonious, proportional, aesthetically beautiful body from an apple-shaped body with a heavy top and thin legs.
Of course, we can't all have quads like professional bodybuilders, but we can build big, powerful, proportional and well-defined muscles that will impress anyway.
Don't waste time now so you don't regret in the future that you haven't trained your quads enough or spent little time on them. You have no idea how many athletes are soaring in their pants in the gym in the summer, only to hide the results of insufficient perseverance and discipline when pumping up their quadriceps.
Don't waste time now so you don't regret not exercising your quads enough in the future.
Quads have a very high volume muscle mass our body. Their training is very difficult and takes a lot of time and effort to build at least a few grams of muscle. Intensive quadriceps thigh pumping will allow you to develop your entire body thanks to the natural surge of growth hormones and testosterone.
When doing, say, squats, the body uses a huge amount of muscles to lift the weight up - the quadriceps, hamstrings, back, trapezius muscles, shoulders, and all are involved in moving and / or balancing the weight during the lift. This means general development of muscles throughout the body, which contributes to the formation of an overall powerful appearance.
You have to ask yourself the question: Do I need this?
A bit of anatomy
Quads represent large group muscle, which has four heads at the front of the thigh. Let's take a quick look at these heads and their functions.
Rectus femoris muscle
It starts from the ilium, occupies the middle part of the thigh, covering most of the three remaining heads.
External (lateral) broad muscle of the thigh
It starts from the thighbone, runs along the lateral side (outer part) of the thigh, and attaches to the kneecap.
Broad medial femoris muscle
It also starts from the thighbone, runs along the medial side (inner part) of the thigh and is attached to the patella. This muscle is responsible for the droplet shape of the thigh.
Intermediate broad muscle of the thigh
This muscle sits between the lateral and medial at the front of the femur and attaches to the patella.
All four heads of the quadriceps are responsible for knee extension. In addition, the rectus femoris also flexes the thigh due to its location.
Pumping up powerful quads!
Now that you know about the anatomy and mechanisms of movement, let's figure out how to get sculpted, powerful quads. The movements and exercises presented are designed to maximize your performance every time you go to the gym. Remember to always use the correct technique and not lift too much weight so as not to jeopardize your safety.
Barbell Shoulder Squats
Squats with a barbell on the shoulders (the so-called ancestor-founder of all exercises for the muscles of the legs) is the main exercise for the development of impressive quads.
Stand under the bar in a squat rack and place the bar in a comfortable position at the level of your upper back on your trapezius. Grasp the side bar with both hands for stability. Now get out of the rack and place your feet shoulder-width apart or slightly wider.
Very important: bend your knees before starting the exercise. Do not bend your hips or back, or you will get too much forward bend. Lower the weight until the hamstrings are touching the calf muscles or until you reach a comfortable range of motion (BP). Lift the weight up using your hips first and then your knees. Do not straighten your legs completely at the top point.
The range of motion is very individual. Using the full range of motion is almost the ideal way to do any exercise, but squats can cause problems with knee pain and back strain.
Following a tried and tested rule, squat down to a comfortable limit, then return to the starting position. Don't skimp and take the task seriously. Squats are very difficult exercises, but the results are worth it.
To engage your inner muscles a bit more (vastus medialis), try squats with your legs slightly wider, with your toes pointing outward.
Barbell Chest Squat
To do squats with a barbell on your chest, stand with the barbell in front of you and place it in the bend shoulder girdle on . Cross your forearms and lock the bar at your sides. Keep your head straight and your shoulders parallel to the floor. Remove the barbell, exit the rack, and place your feet shoulder-width apart.
Perform this exercise as if you were doing a squat with a barbell on your shoulders. You will find that you can keep your back a little more straight. Chest squats develop quads slightly better than traditional shoulder squats, which require stronger hips.
If you are new to the chest squat and need extra stability, do it on a Smith machine for a while until you become comfortable with the weight.
If you are tall and either lean forward a lot or your heels are off the ground at the bottom, try placing two to four and a half kilograms of weight plates under each heel for added stability. This technique can be used for both squats.
Hack Machine Squats
To develop the outer part (lateral muscle) of the quadriceps, there is nothing better than squats in a hook machine. With a moderate weight setting, stand comfortably under the pads of the machine, with your feet shoulder-width apart in the center of the foot plate. Lower until you reach full range of motion, then return to starting position.
Make sure you don't accelerate too much on the downward movement, as this will put a huge strain on your knees. Do the exercise at a constant pace. Again, as with all leg exercises, do not fully straighten your knees at the top.
Some gyms do not have this trainer, but you should not despair, because there is always a way out. Just grab a weighted barbell and hold it behind your calves (similar to deadlifts, only with weights behind the buttocks).
Straighten your back, keep your head straight, and start lifting with your leg muscles until you stand completely straight. Without straightening your legs all the way, lower the weight down to its original position, but do not touch the floor.
This exercise requires strict adherence to technique and can only be performed with a moderate weight that you can easily lift.
Leg press
Another great way to build up your leg muscles is the traditional 45-degree leg press. The advantage of this simulator is that it practically does not load the lumbar region and focuses more on the hips.
Sit on the machine and make sure the seat is pushed back enough to achieve its full range of motion. Place your feet shoulder-width apart in the center of the slab. Raise the load up without fully bending your knees and pull out the safety latches.
Lower the stove as much as possible, constantly controlling your movements, and raise it back to its original position. Try not to do half or partial reps - you are fooling yourself and not developing muscles.
If the leg press machine in your gym is constantly busy or just isn't there, you can choose another option. Many gyms have additional equipment for this muscle group, including selectable weights and Hammer Strength multipurpose machines.
Leg extension
For perfect isolation of the quadriceps hamstrings, an extension machine is best suited. Sit on the simulator, put your legs behind its working shoulder and lean your back against the support cushion. Adjust the calf pillow so that it fits exactly into the 90-degree angle of the foot and ankle.
At a medium pace, lift the weight and immediately squeeze the muscles at the top, then return to the starting position. Try not to keep your weight on top, as this will put more stress on your knees, especially on the patella tendon.
To pump up the upper quadriceps a bit, try the following extension. Do the exercise as above, but this time tilt your upper body forward so that at the top the angle between your torso and legs is 90 degrees or less. You will need to take a little less weight, but the result will exceed your expectations!
Lunges
Lunges are a great exercise for shaping your quads. Thanks to them, the muscles look pleasantly round and toned. While many say that lunges engage all of the thigh muscles and develop the hamstrings and glutes in the same way, in this article we will focus our attention on how lunges can be used to train the quads.
Place a relatively light barbell on your shoulders, as if you were doing squats with the barbell behind your shoulders. Exit the squat rack and put one leg forward in front of you. Bend your other leg so that your knee is a few centimeters from the floor.
Do not touch the floor with your knee. Make sure your knee does not protrude beyond your toes, otherwise take a wider step. The other leg will stay behind at all times. After you crouch down, return to the starting upright position and place the leg that you lunged with on the other. Repeat the exercise, changing legs - this counts as one rep.
A good alternative to barbell lunges is Smith Machine lunges. Just lunge with one leg and do all reps in that position. You do not need to place your foot after each rep, do all reps for one leg first, then change positions and repeat.
The favorite exercise for most athletes is walking lunges. They are performed in the spacious part of the hall; make sure you have about 10 meters of clear space for steps.
The essence of walking lunges is very simple - you lunge, then put your other leg forward and make the next lunge with this leg. That is, in this exercise you are constantly moving forward.
Beautiful hips are the main component of a stunning figure that a person dreams of. Taking care of the beauty of this part of the body should start with understanding the device. The thigh is a segment of the lower limb located between the hip joint and the knee. Consider the function of the thigh muscles.
The muscles in the front of the thigh are responsible for many functions. Responsible for straightening at the knee, turning the hip outward, abducting to the side, approaching the stomach. Back side muscles - biceps. The functions include maintaining bodily balance, straightening from a tilt, and abducting the hip back. The muscles of the inner thigh are called adductors, and they direct the movement of the thigh bone inward. The outer thigh is made up of muscles that pull back and to the side, visible as the beautiful roundness of the lateral thighs.
Exercises targeting the muscles on the outer thighs will help shape the body in an admiring glance. With insufficient physical activity and an unbalanced diet, fatty deposits appear, which are popularly called "ears". You can get rid of it by doing exercises for the outer side of the thigh.
The effectiveness of the classes depends on the regularity. Exercise is shown daily. If such a schedule is not possible, it is worth doing the exercises three times a week, but the result will have to wait longer.
During exercise, it is important to look at the muscles that you want to bring to the desired state. If the load is primarily on them, the exercises are performed correctly. If the muscles of the anterior, posterior and inner parts are of less interest than the outer surface of the thigh, the greatest tension is felt mainly on the muscles of the lateral sides.
It's important to keep track of the details. Whether the squat is deep enough, whether the heels touch the floor, whether it will be possible to raise the leg higher when swinging, whether the angle of rise is maintained correctly - the result and the speed of achievement depend on the quality of the exercises.
A gradual increase in load is justified on time. If it becomes easy to perform the exercise, you need to raise the bar. Starting from ten swings, smoothly go to fifteen, twenty. Split into two sets of 20 times. A gradual increase in load is beneficial for a full workout.
It is permissible to do it at home and at work, if there is a suitable place. For classes you will need a rug, dumbbells and a good mood.
Potential exercise difficulties
It is pleasant and easy to train for the beauty of your own legs. Small difficulties may arise, which are easy to overcome. The main nuisance that interferes with successful training is a little muscle pain. You should not be afraid, on the contrary, rejoice. This means that the muscles grow and strengthen. The pain will soon pass, it will turn into a pleasant tension of the trained body, sweetly pleasing with the effectiveness of the expended forces.
Among the exercises on the outer surface of the thigh, there are activities that develop the muscles of the inner part. They are also capable of getting sick. To reduce this side effect, warming up is indicated before exercise. Running (in place), jumping, and other aerobic exercise will raise the temperature of the muscles in preparation for a workout.
At first, he will perform "scissors" for a long time, make a large number of swings and lunges, maintain the quality of movements. If the load indicated in the exercises described is unbearable, it is better to do less, but good. Endurance comes with regular exercise.
When performing exercises aimed at the indicated part of the body, one must not forget about the whole body. Different muscle groups are trained, it is important to monitor the posture - it is assumed to be straight, and the stomach is pulled in. It is important to monitor breathing, speed of movement. Do not frequent, but do not hesitate. The speed corresponds to the degree of load sustained during the exercise phase.
To do it on a daily basis, you need to set aside time for exercise. It is better if the training time becomes regular, for example, in the morning. When planning your day, choose a time devoted to exercise. Leave enough energy for training, correlate with the diet.
Finding a place to exercise will be an added challenge. The best option would be a gym. Or, it is possible to perform the exercises in a place where you can lay a rug and make wide lunges. It is desirable that the room is well ventilated.
The relationship between exercise and nutrition
Proper nutrition will help you get rid of fat deposits, build beautiful muscles. Limit flour and sugary foods. Replace your favorite buns with fruits, berries and juices. As a delicacy, it is permissible to use, for example, nuts in moderation.
Immediately before exercise, you should not eat, you are allowed to eat an hour before class. Protein food is recommended: chicken breast, eggs, fish products. This type of food strengthens the muscles. Don't eat immediately after training. Within an hour after exercise, the burned calories will easily recover from eating.
Skip dinner for four hours before bed. In a dream, the body rests from the received load, the process of processing food slows down. Food is not digested, turning into body fat.
Secrets of Self-Discipline to Achieve Results
The beauty of the body directly depends on the inner mood. Make you overcome your own laziness, start achieving the cherished goal with diligence and reason. Self-discipline is needed for a lazy person who does not know when to stop.
In order for the outer surface of the thigh to quickly acquire ideal forms, remember about excessive stress that interferes with exercise. Excess will lead to pain, make you forget about training for a while. It is important to correctly distribute the load, to increase it gradually.
The need for internal discipline is higher in a person who does not want to overwork. Remember the cases in life where you achieved what you wanted with an effort of will, and, moreover, it turned out to be pleasant. For example, we learned to ride a bike. How many trainings it took to finally ride beautifully and freely! Then you learned to ride longer, became more enduring. Apply a similar attitude to achieve your own beauty.
It is important to believe in the achievement of the goal, in the success of the exercises. Reasonable distribution of forces, attitude towards the result, manifestation of will will help to achieve goals.
It is often necessary in the process of training to work more intensively on a certain part of the body. So, for example, many people think about how to pump external muscles hips and forget about the inside. Let's take a more comprehensive look at thigh exercises to see if you can work out at home, what exercises are suitable for this, and when you will see the results.
Exercises for the thigh muscles for the outer surface
Helpful Information for Inflating the Outside Thigh
- Why pump the outer thigh muscles at all? First of all, it is necessary for the normal, harmonious development of the body. Many men choose to only swing their arms or chest. As a result, the figure looks disproportionate due to the strong top and sluggish bottom. So, you need to think about how to build the external muscles of the thighs and legs in general right after you decide to pump up your body.
- Why else is it worth doing exercises for the outer thigh muscles? It is also required to activate metabolic processes in the body, improve blood circulation and muscle growth throughout the body. So, be sure to make time for this zone.
- Let us give you one useful piece of advice. Always start exercising by doing a warm-up. Ideally, it should take about 5-7 minutes, including light jogging, cycling, jumping rope, or just vigorous arm and leg movements. With just a little time, you will prepare your muscles for the load and protect yourself from exercise injuries.
- Where to study? You can work out the outer thigh muscles both in the gym and at home. The effectiveness of training in any case will depend solely on your diligence. So if you don't have time for the gym, it's okay if you study at home. Moreover, today it is not at all problematic to purchase dumbbells, a rug and other equipment for training.
Exercise technique for the outer thigh
- First of all, pay attention to ordinary squats, which must be performed without additional burden, and only then gradually increase the load. But, of course, experienced athletes can always use the barbell - this is very effective when we are talking about exercises for the external muscles in the thigh area. By the way, squats also develop the gluteal muscles, which is also important, not to mention improving the squatting technique itself. Do 30-50 reps for two sets - this should be enough to pump up your thigh muscles.
- In case you visit the gym, pay attention to the straightening (extension) of the legs on the simulator. In general, it can be performed as a warm-up, but as the load increases, such an exercise becomes unusually beneficial for the outer thigh. Be sure to adjust the machine to your height. The bolsters should rest on the ankle, and the angle between the lower leg and thigh should be either sharp or straight. Remember, the sharper the angle, the more difficult the exercise becomes. While inhaling, straighten your leg parallel to the floor and hold it in this position for 1-2 seconds. As you exhale, slowly lower your leg. Keep in mind that the most important thing when doing exercises is not to work by inertia. Make sure that it is the outer muscles in the thigh area that are functioning.
- Look out for weighted lunges that can be done even at home to build up your thigh muscles. To do this, you will need dumbbells or a barbell. We put the leg so that the thigh is parallel to the floor, and the knee of the back leg touches the floor. We return to the starting position. These are attacks. During them, make sure that your chin is raised and your body is tense. And keep in mind that the narrower the step, the more the quads work. You can do 3-4 sets for each leg for 8-12 reps. Taking into account such a load, select the weight.
Video: exercises for the inner thigh
How to pump up your thighs from the inside
Remember that even working hard in the gym, but not paying attention to nutrition, you will not achieve results. What to consider if you decide to swing the inner thigh? Fat from the body leaves evenly, and therefore, it is very important to understand that if the weight is large, you will not achieve quick results. This is explained by the fact that, as a rule, fat deposits leave the inner thighs in the very last place - this area is usually not too involved in everyday life, it is difficult to train, but accumulates fat faster. So, pay attention not only to physical activity, but also to nutrition. This will help speed up the CORRECT weight loss process.
For inner thigh exercises, men will need to consume more protein in order for healthy protein to promote muscle growth and burn fat during this time. But you should not completely exclude fats and complex carbohydrates from the diet - it is important for you to maintain the level of hormones at the same level, as well as get energy, which will subsequently be expended during training. You can look at the rate of consumption of proteins, fats and carbohydrates on the Internet on specialized sites where calculators are located, with the help of which it is easy to calculate how much you need to eat. If a man does not get protein, you can use protein shakes, which are sold in sports nutrition stores. They should not replace meals if you have the opportunity to eat, for example, an omelet or chicken breast, but protein shakes can and should be used as an addition to the diet.
Technique for doing exercises for the inner thigh
Now let's talk about how to pump up the inner thigh, and what exercises are suitable for this. Firstly, you can train at home or in the gym - the place practically does not matter. The main thing is your desire. Secondly, to increase the effectiveness of training, you will need to use weights. They can be dumbbells, a barbell. Beginners can do barbell exercises and then gradually increase the load.
- The barbell squat is one of the most effective exercises for building your inner thighs. To do this, put the barbell on your shoulders, put your feet shoulder-width apart. We begin to squat slowly and smoothly, reaching the point where your legs are at an angle of 90 degrees. You cannot bend your back. Also, we do not recommend that you squat more than the specified value, since in this case the load on the knee joints increases as much as possible - you press on them not only own weight, but also the weight of the bar. Exercise for men should not be performed with an anguish - work out the muscles of the inner thigh smoothly.
- Lunging exercises are another way to quickly build your inner thighs. Take 1 dumbbell in your hand. We put one leg forward so that it is approximately 1 line with the back leg. Then we slightly bend it at the knee, squatting a little. We return to the starting position. These are the lunges that will help you train your inner thighs. You can also slightly bend your hind leg, bring it to the floor, but not touch it.
- The following thigh muscle exercise can be done even at home. We lie down on one side and put our lower hand behind our head. We bend the lower leg, and put our free hand wherever it is convenient. Next, raise the upper leg to a height of about 45 degrees and return it to its original position. Do not forget that when you lower your leg back, you should do it slowly and smoothly so that the muscles in the hip area will be used as much as possible. Exercise until you feel slight numbness in the inner thigh muscles. Then work on the other side in the same way.
Remember that regular training will definitely bring results!
Video: exercises for the outer thigh
Doing biceps exercises
Purpose of the exercise: an increase in the size of the biceps
Performance:
This is the main and most common exercise for the biceps.
Place your feet so that there is a few inches between them.
Take a barbell with a bottom grip, hands about shoulder width apart. The bar should hang freely with your arms outstretched in front of you.
Moving the bar forward and up in a wide arc, lift it as high as possible, while the elbows should remain motionless and pressed against the body. The arc of the path should be wide and long. You should not just lift the bar straight up and thus make the exercise too easy.
At the top, fully contract and tense your biceps.
Lower the bar back down the same arc, without stopping to overcome resistance, until your arms are fully extended.
In this exercise, because it is designed to build muscle mass, a slight torso movement is allowed. But it should be minimal, unless you are doing deliberately "deceptive" curls. When the body is tilted forward or tilted back, the range of motion is reduced.
Purpose of the exercise: impact on the biceps of each arm separately
Performance:
This is a variant of the usual dumbbell curl, in which the dumbbells are lifted alternately, first with one and then with the other hand. This method provides additional isolation, allows you to focus all the energy on one hand and minimize "cheating".
Sit on the edge of a horizontal or incline bench seat, lower your straightened arms with dumbbells down.
Attention!
Lift one dumbbell forward and upward, keeping your elbow still at your waist. Rotate your wrist slightly with your thumb down and your pinky up to maximize bicep contraction.
Lift the dumbbell as high as possible; then, in the same arc, lower it down under control, while lifting the other dumbbell so that both hands are in motion.
When bending the other arm, rotate it at the wrist.
Continue these alternating bends until you have completed the desired number of repetitions for each arm. Remember to fully straighten and bend your arms to maximize movement.
Alternate dumbbell elbow curls can also be performed while standing.
Purpose of the exercise: development of external heads biceps and extensor muscles of the forearms
Performance:
Stand so that there is a distance of about a few inches between your legs, grab the barbell with an overhead grip and hold it in front of you with straight, lowered hands.
Without moving your elbows, lift the bar in an arc up to about chin level.
Lower it in the same arc downward, resisting the weight all the way.
With this grip on the bar biceps are in a mechanically disadvantageous position, and therefore you will not be able to lift a lot of weight.
The reverse grip forces the upper forearms to work very hard.
Flexion of the arms in the elbows with a reverse grip, if it is intended for the biceps and not for the forearms, should not begin with any flexion of the arms at the wrists. When you lift the bar up, the hands at the wrists should be still. Note that the thumbs are on top of the bar. It helps to work out the outside. biceps.
Exercises for biceps
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Source: https://rusbody.com/body8.html
Cornelius 04/11/2016 11:54 PM
Vitaly Chekrygin Sage (11668) 5 years ago
what is it? biceps - "biceps" flexor muscle, it cannot develop unevenly. you didn’t confuse it with triceps for an hour?
Alexander Ananyin Student (176) 5 years ago
if you drink pills and then give up everything will sag or deflate. sign up for the gym. or take dumbbells in your hands, or a horizontal bar to help you. cling to the width of the grip, the shoulders with the palms to the face and pull up. DOWN TO THE END so that there are no injuries
andervit Artificial Intelligence (103954) 5 years ago
Barbell Squats and Bench Press in an intense form will help build the right volume, and a cattle bench will complete the process
Buchenwald prisoner Enlightened (30632) 5 years ago
in my opinion it is clear and foolish. If you lift the bar with a wide grip (the wrists are wider than the elbows pressed to the sides), then you act on the insides (the bar should, as it were, rest on the edge of the palm closer to the myazinets). and if with a narrow grip, then you hit on the outside.
Alias Master (1524) 5 years ago
download from flyingbit
More details
You should begin your workout by bending your arms with a barbell. It is necessary to do up to 4 approaches. First you need to use a narrow grip - about 20 cm (distance between the arms). then a hip-width grip, then a shoulder-width grip, and, finally, a grip when the distance between the arms exceeds shoulder width by 15 cm.
It is necessary to master the correct technique of bending the arms (exercises with a barbell). before you learn how to properly pump up your biceps with dumbbells. To shape the "top" of the biceps and give it an excellent shape, you can bend your arms with dumbbells on an incline bench.
To do this, set the slope of the bench to 30⁰, complete one approach at full strength and set the bench at an angle of 45⁰. The approaches must be performed to complete exhaustion. Next, set the bench at 60⁰ and perform the approach again.
How to properly pump up biceps, will demonstrate the exercise "bending the arms with a rubber band."
More details
Use the correct grip to build your biceps effectively. There are some nuances here. The fact is that when bending the arms with a barbell, the grip width affects the growth of muscle mass in completely different ways.
With a standard barbell clamp (shoulder width apart), the action is accentuated equally on the inner and outer head of the bicep. This is worth considering. The wider you choose the grip, the more load will be applied to the inside of the bicep. Accordingly, with a narrow grip, the opposite is true.
Lifting the barbell will help increase the size of both the inner and outer biceps.
Begin the barbell curl exercise with 4 sets. Use a narrow grip in the beginning. The distance between the hands should be no more than 20 cm. Perform the second approach with an average grip. To do this, the hands should be hip-width apart. The third approach is a shoulder-width grip. In this case, the load will be evenly distributed. The last grip is wide.
Be aware of the benefits of partial movement when exercising. This means that the reduced amplitude in this case causes all muscle fibers of the required muscle group to contract at an accelerated rhythm.
To properly build biceps, use this method. Also keep in mind that when bending the arms with a barbell from a sitting position, the athlete can take 20-30% heavier weight.
That is why include this exercise at the beginning of your workout.
Stretch your biceps. Thus, you will achieve a positive result much earlier.
The incline dumbbell curl is one of the few exercises that can effectively stretch the long head of the bicep. This is a little secret for many athletes.
Attention!
The fact is that during this exercise, the arms move behind the torso. By contracting the outer part and stretching it with more force, the apex of the bicep is formed.
More details
An uninformed person might think that building biceps can be done with simple barbell curls. However, experts consider this a waste of time. To get the expected result, you need to know the strategy for working out the biceps, otherwise the size and quality will not satisfy you.
The width of the grip when doing curls (barbell exercises) influences the growth of the biceps. The inner part of the bicep is pumped more if the grip is wider.
A narrow grip allows you to strengthen the outer bicep. Anyone who wants to properly pump up their biceps should pay attention to the two parts of the biceps separately.
This will increase the size of both parts of the biceps, resulting in larger muscles.
You should begin your workout by bending your arms with a barbell. It is necessary to do up to 4 approaches. First, you need to use a narrow grip - about 20 cm (the distance between the arms), then a hip-width grip, then a shoulder-width grip, and finally, a grip when the distance between the arms exceeds 15 cm shoulder width.
You need to master the correct method of curling your arms (barbell exercises) before you know how to properly pump your biceps with dumbbells.
To shape the "top" of the biceps and give it an excellent shape, you can bend your arms with dumbbells on an incline bench. To do this, set the slope of the bench to 30⁰, complete one approach at full strength and set the bench at an angle of 45⁰.
The approaches must be performed to complete exhaustion. Next, set the bench at 60⁰ and perform the approach again.
To work out the long head of the biceps, experts advise bending your arms using a hammer grip. This crucial part of the bicep will increase if you do regular hammer curls along with your main biceps workout.
More details
Topic: How to build biceps correctly. Bicep pump
How to build biceps correctly and quickly? Just do barbell curls until you feel bad. Of course this is a joke! If only it were so easy.
In fact, doing bicep curls aimlessly is a waste of time. Today we will look at some strategies for working out biceps, including which in your regular workout, you can unleash your full potential and experience the best result - size and quality.
Use the correct grip to build your biceps properly.
The width of the grip when bending the arms with a barbell affects the growth of the biceps in different ways. Using a standard shoulder-width grip, engages both the long (outer) head and the short (inner) head of the bicep equally.
The wider your grip, the more emphasis will be on the inside of the biceps, respectively, the narrower the grip, the more emphasis on the outside. To properly build biceps, try to take time to each of the two biceps separately.
This will help increase the size of the outside and inside, and together they will create larger biceps.
Start your biceps workout with 4 sets of barbell curls. On the first set, use a narrow grip, about 20 cm between your hands. Perform the second approach with a hip-width grip. Perform the third approach with a grip shoulder-width apart. For the last set, use a wide grip, 15cm more grip at shoulder width.
Perform seated barbell curls
You may have heard of the benefits of partial motion. Partial repetitions, or in other words, a reduced range of motion, causes almost all muscle fibers of the muscle group being worked to contract. This method can also be used to properly build biceps.
But there is an even more extreme method for the greatest benefit. Doing the seated bicep curl, which removes half of your range of motion, helps you put more stress on your biceps.
Most athletes can take 20-30% heavier weight when curling their arms with a barbell while seated than when standing.
More details
Source: http://myhomefitnes.ru/post/9559-kak_nakachat_vneshnyuyu_chast_bitsepsa
Having powerful biceps is a dream, perhaps, of all guys. This muscle, in addition to providing significant physical functions, is also an important aesthetic component of your body.
It is by her that most people judge your degree of inflatedness, including girls. Therefore, it is simply necessary to swing biceps.
But how not to be wrong with the choice of exercises and not waste time in the gym for nothing? I will answer this question in this article and present the most effective exercises.
The biceps is a biceps muscle. It consists of a long head (outside of the arm) and a short head (inside of the arm). Also, with direct bending of the arms, another muscle is included in the work - the brachialis. It is located under the biceps and, increasing in volume, visually increases the massiveness of the arm.
Standing barbell curl
One of the main exercises for gaining biceps mass. To achieve maximum results, the execution technique is very important, so as not to shift the load from the biceps to other muscles. Starting position - legs shoulder-width apart, slightly bent at the knees, back straight, shoulders straightened. The distribution of the load on the biceps heads depends on the width of the barbell grip.
With a narrow grip, the main effect is on the outer head, with a wide grip - not the inner one. As you exhale, raise the barbell, while inhaling, lower it. Keep your elbows close to your body. During the exercise, you do not need to swing, this reduces the effectiveness. One of the varieties of this exercise is bending the arms with a barbell with an overhead grip.
In this case, the load is shifted to the brachialis and the muscles of the forearm.
Lifting dumbbells with supination
Excellent biceps-forming exercise. It can be performed both sitting on a bench and standing. The starting position for the last option is feet shoulder-width apart, slightly bent at the knees, the back is straight. Take the dumbbells so that your palms are facing each other. Alternately, bending your elbows, lift the dumbbells.
While lifting, turn the hand so that the palm is facing the chest. Iron Arnie in his book advises turning the hands so that the little finger is higher than the thumb. This exercise is more effective than the usual "hammer", since it also well includes the shoulder and brachioradialis muscles in addition to the biceps.
Attention!
When performing, the elbows should be in the same place, the back should not sway. You can perform simultaneous lifts with both hands, but this will contribute to body rocking and non-voluntary cheating. It is in the alternate bending version that you will be able to better control your technique.
In addition, it will allow you to work with a lot of weight, since while one arm is tense, the other is resting.
Hammer
A well-known and very common exercise. Its principle of operation and starting position are the same as in the previous exercise. You alternately or simultaneously bend your elbows while lifting the dumbbells. I would like to note a variation of this exercise - bending the arms on an incline bench. In doing so, you strongly isolate the biceps, and shift the load to the outer beam.
Barbell Curl on Scott's Bench
Isolation exercise for the biceps. It can be performed both with a barbell (with various bars) and with dumbbells. Sit so that your armpits rest against the corner of the bench, put your pelvis back a little. As you exhale, raise the barbell, while inhaling, lower it.
You should not fully straighten your elbows at the lowest point of movement, otherwise too much load will fall on the elbow joints. When performing an exercise with a straight bar or with a wide grip, the load will be shifted to the inner head of the biceps.
With a curved neck or tight grip, a lot of the load will go to the outer head and brachialis.
Reverse grip pull-ups
In addition to the back, the biceps work quite actively in pull-ups and with the correct setting of the arms, you can shift an even greater load on it.
So, the secret of this exercise is that to achieve maximum results, you need to use a reverse grip and grab the bar as close as possible. In this case, the outer head of the biceps will receive the greatest load.
When performing the exercise, the elbows should not diverge to the sides, try to keep them parallel so as not to shift the load on other muscles.
In order to know how to build your thigh muscles, you don't have to get involved in bodybuilding. To have a pumped-up body, it is enough to visit a rocking chair and observe proper nutrition. Plus, a beautiful body is often an option. healthy way life, because thorough pumping of muscle fibers is a real indicator of self-discipline.
In order to have relief hips, it is enough to do a few exercises. And most importantly, you need to remember that beautiful legs can be obtained regardless of genetic predisposition, physique or height. To do this, you need to carry out regular training on all the muscles of the thigh.
Anatomical structure of the thigh
So, before you start actively training in a rocking chair or at home, you need to remember the boring but rewarding anatomy. To get beautiful pumped hips, you should pay special attention to all the constituent muscles:
- The quadriceps (quadriceps) is the outer thighs. It is considered the strongest muscle in the entire body.
- The biceps (biceps) is the back of the thighs.
- The adductors are the inner thighs. This group is the most difficult to reach, and therefore the most difficult to upgrade. It is on this group that the emphasis is placed on absolutely all athletes who are chasing an athletic physique.
Unlike some anatomical differences between men and women, these muscles do not differ in structure. In both sexes, the thigh muscles can be pumped with the same training program. All over the world, the main and popular exercises include squats and lunges in different variations, flexion and extension of muscles in the simulator, bench press and deadlift.
Quadriceps muscle pumping
Since the quadriceps of the thigh is the most powerful group, it is very difficult to pump it, because it consists of 4 muscles. The only advantage of this muscle is that it participates in most exercises. The main purpose of this group is to extend the knee in the joint.
How do you get the result?
You can only pump up the outer thigh using a heavy weight, since all four muscles must be loaded equally. The best exercises for pumping quadriceps are basic, performed in four sets with a significant number of repetitions. Squats with shells, in the simulator and bench press have always been ranked as the main exercises.
The sequence of exercises must be changed periodically, because the muscles can get used to the same type of stress. In this case, the sequence of exercises in complexity should also be taken into account. First you need to perform exercises with weights, and after that - in simulators.
To receive best result it should also be remembered that muscle fibers grow faster and better if they are previously well warmed up and filled with blood. The blood pressure in the muscles promotes better circulation of the body's energy fuel in the muscle tissue. That is why, before starting the main strength training, you should do an exercise that will warm up the quadriceps tissue well.
This exercise is called leg extension and is performed in a machine. It is performed with a minimum working burden, which will not "clog" the muscle. For a good warm-up, you need only 3 sets of 15 - 20 times. After such a warm-up, the quadriceps muscle should not hurt, but, as it were, burn.
Some athletes do extensions at the end of the workout. This is to pump in new blood that will renew the tissue. This renewal promotes good muscle fiber growth. But when wondering how to pump up the front of the thigh, you should, first of all, do each repetition carefully, and also feel the load on the target muscle group.
The work of the adductor muscles
Another interesting topic in the matter of getting the relief of the legs is the discussion of how to pump up the inner thigh. This is the most pressing problem for women, since the fatty layer that hides the adductor muscles is very large. By the way, for men this is no less a problematic issue, because they also have an inner thigh that is difficult to train.
That is why, in addition to performing special exercises on these muscles, every athlete engages in cardio workouts that help burn accumulated fat. An elliptical trainer, stepper, exercise bike or treadmill is ideal for cardio loads. With them you can start a small warm-up and with these simulators be sure to finish your strength training... Then the problem of how to pump up the inner side of the thigh will become much less bothersome.
The following exercises can be noted as power loads on the adductor muscles:
- Lunges using a barbell, dumbbells. They can be carried out either on site or with penetration. Lunges not only effectively engage the adductor muscle group, but also the hamstrings and glutes. In order for the attacks to give a result, it is necessary to trace the execution technique. Namely, you should always remember that you need to lean on the heel of the front leg, and also that the knee of the same leg should not go beyond the toe. You need to sit in a lunge as low as possible, carefully stretching the adductor and posterior muscles. This weightless only exercise is ideal for those wondering how to build inner thighs at home.
- Weighted Plie Squats. As a weight, you can use dumbbells or a barbell. As for the technique, it is worth paying attention to the position of the legs. They should be placed slightly wider than the shoulders, with the socks and knees turning outward. For achievement maximum effect it is necessary to sit down below parallel, and when lifting, do not bring the knees inward. If you follow the correct squatting technique, then you don't have to worry about how to pump up the internal muscles of the thigh.
- Deadlift "Sumo". Difficult but effective exercise, which differs from the classical execution only in the setting of the legs. In the proposed version, the wider the legs are apart, the better the effect will be and the more noticeable the result.
There is also a special simulator for women, which is aimed at the isolated pumping of the adductor muscles. It is he who is advised to beginners who ask trainers how to pump up the inner thigh.
How to build your hamstrings
Since the back of the thigh can be pumped up in the same way as all other muscles, it must be filled with blood. A simulator is ideal for this - lying leg curl. Warm-up should be carried out with a slight weight, at an active pace. Then you can start training in the same simulator, but with a lot of weight. To determine your working weight, you need to perform an exercise with such a burden in which the muscle works to its limit in the range of five to eight repetitions.
Fewer reps are due to the fact that the back of the thigh is more responsive to a lot of weight, which is lifted a few times. Another isolated exercise that will help clarify how to pump up the back of the thigh is standing leg curls. The movement is the same and the same muscle group is involved.
For those who are interested in how to pump up the back of the thigh at home, there is an effective exercise - deadlift on straight legs. It is performed with a weight in the hands and its only difference from the classic dead position is the movement from the bottom up, without bending the knees. It is possible to pump up the back of the thigh at home using this exercise, picking up any available weights (water bottles, books).
So, if you do strength exercises, as well as give the body an adequate cardio load, you can burn the maximum amount of adipose tissue, and also pump all muscle groups of the thighs. It should be remembered that the training should be regular, and most importantly, difficult - to achieve the desired result.
