First of all, I would like to note that you can combine the muscle groups that you will work on at your discretion. However, we recommend that you do not work both biceps and triceps on the same day. These are antagonistic muscles, and it is much better to work on them on different days of training. The classic version of the division of training into the upper body among bodybuilders: chest and biceps, back and triceps. Next, we will tell you about the features of home workouts and describe in detail the technique for performing the exercises.
Your health condition
When you first decide to start training, you need to remember if you have any chronic diseases or other contraindications that may prohibit heavy weight training or certain exercises. Before you start exercising, be sure to consult your doctor. If possible, take a fitness body composition test to know what percentage of muscle and fat mass in your body and its general condition.
Sports equipment for training
The most popular at home workouts are biceps and triceps with dumbbells. At the initial stage, for women, the weight of 2-3 kg will be optimal for each dumbbell, after some time it will be possible to purchase dumbbells weighing 4-5 kg and more.
For men, the recommended weight for each dumbbell is 25-30 kg. It is better to buy heavier dumbbells, because if you train regularly, you will get used to lighter equipment faster, and your workouts will become less effective. Then you have to spend a considerable amount of money on new inventory. Dumbbells are an inventory that appears in all workouts for the shoulders, biceps and triceps.
Another option for home workouts is a straight bar and several plates with different weights (5 kg, 10 kg, 20 kg, etc.). It is suitable for most basic exercises for all muscle groups. And now let's go directly to the description of the most effective exercises for biceps and triceps.
Exercises for men for biceps
The one-arm concentrated curl with a dumbbell is one of the classic exercises with which you can pump your biceps perfectly. Sit down and lower the arm with the dumbbell so that the elbow is pressed against the inner surface of the thigh. At the beginning of the movement, inhale and bend your arm, and at the last point of the movement, exhale.
"Hammer" - another proven exercise that helps build biceps. It is mainly used in training by men, since the exercise is isolated and is aimed specifically at pumping the forearm and the inner head of the biceps. This exercise will be more convenient to perform in a standing position. Place your feet shoulder-width apart, place your hands along the body, turn your palms inward towards the body. From this position, alternately or simultaneously bend your arms and raise the dumbbells to your shoulders. At the beginning of the exercise, while raising your arm, take a deep breath, and at the last point of the movement, when the arm is fixed at the shoulder, exhale.
Triceps exercises for men
One of the best exercises for triceps at home is reverse push-ups. A sofa, chair or armchair is suitable as a support. Place your hands on a support, the body should be parallel to a chair or chair, stretch your legs forward and lean on your heels. Bending your elbows, inhale and go down, then go up and exhale at the last point of the movement.
The one-arm dumbbell curl is an exercise that primarily uses the triceps. Take a standing position, put one leg back, slightly bend your knees. Watch your back: it should be straight. With one hand, lean on your knee, or choose another support - a sofa, chair or armchair. Bend your working arm at the elbow, forming an angle of 90 °. The arm should be close to the body. From this position, inhaling, extend your arm back. Exhale and hold your hand at the point for a few seconds and feel how tense the triceps are. This exercise is great as a final triceps workout. After this exercise, a burning sensation in the muscles involved is especially well felt.
The above exercises will help build biceps and triceps at home. Do not forget to periodically change training programs and alternate exercises for greater effectiveness.
Exercises for women for biceps
For most women, one of the problem areas on the body is the hands. The biceps and triceps of a regularly exercising woman can be seen with the naked eye. Properly prescribed workouts will significantly improve the quality of your body and remove excess body fat in the area of \u200b\u200bthe arms and shoulders.
Straight bar curls are an alternative to dumbbell curls. Why barbell and not dumbbells? In order for the angle of movement on both sides to be the same and for both hands the load is distributed evenly. Of course, if you only have dumbbells at home, you can do alternating curls instead of simultaneously curling both arms with dumbbells. Do these exercises slowly and concentrate on the work of the muscles.
Triceps exercises for women
The one-dumbbell-behind-the-head extension is an exercise that requires maximum concentration on technique. It can be performed alternately on each arm, just like the dumbbell curl, but working with one dumbbell will be more effective and you will be sure that the exercise is performed correctly. The starting position can be both a sitting position (then it is desirable to find support for the back), and standing. Take a dumbbell, bend your arms at the elbows and put them behind your head. As you inhale, straighten your arms up, at the top, exhale.
The one-arm dumbbell extension is an exercise that is used in training by both men and women. The technique for performing the exercise does not differ from that described above, however, the starting position can be corrected. You may find it more comfortable to bend the leg that is in front and stand so that the knee is on the couch. Thus, the body of the body will take a position parallel to the floor. Thanks to this, you will reduce unnecessary stress on your back.
Nutrition for muscle growth
A balanced diet will help you increase the results of training for biceps and triceps. The press, with proper nutrition, will also stand out and become more prominent.
So, most of your diet should consist of protein foods and quality carbohydrates. The main sources of protein are still chicken meat, fish, eggs, seafood, cottage cheese, Adyghe cheese and legumes.
Include high-carbohydrate foods in your pre-workout meal to increase energy. Sources of high-quality carbohydrates are cereals (buckwheat, rice, oatmeal, barley), durum wheat pasta, fruits. Do not forget about healthy fats, which are found in large quantities in cheese, nuts, olive oil.
Remember that no exercises for biceps and triceps and any other muscle will not be effective if you do not eat properly.
Sports nutrition
A question that interests many people who have recently started doing fitness. Is sports nutrition worth it? If you work out at home for the soul and do not set goals to gain huge muscle mass in a short time, then this issue is not critical for you. Sports nutrition becomes part of the diet most often in people who are engaged in fitness and bodybuilding at a professional level. If you just want to get some form, pump up biceps, triceps and trapezius or other muscles, then you just need to eat right and eat more protein foods.
With a strong desire and financial capabilities, you can drink protein shakes - they fill you with energy before training and help you recover after. Amino acids, vitamins, pre-workout complexes are not worth using if you only work out at home and with light weights.
self-education
Now you know the exercises that will help you pump your biceps and triceps. Due to the fact that you train on your own at home, you do not have the opportunity to consult with a personal trainer, who can sign up for training while in the gym. Therefore, for a more complete knowledge of information, we recommend that you regularly update your knowledge: watch various video recommendations from well-known fitness trainers, study specialized literature, get acquainted with the correct exercise technique, and combine training programs.
Going in for sports at home is quite realistic, the main thing is to be patient, diligent and not quit what you started! Eating right and exercising regularly will definitely have a positive effect on your body quality and you will see progress in the growth of biceps and triceps.