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The development of strength and size of muscle mass in the hands is not only necessary for beauty, it is necessary in everyday life.
The most common way to develop arm muscles is flexion, which helps to quickly increase the size of the biceps.
Some instructors jokingly refer to this movement as the girls flexion. Because men often ignore exercises for other muscle groups and only develop biceps to look beautiful in tight-fitting shirts.
But the development of strength and size of muscle mass in the hands is not only necessary for beauty. This is necessary in everyday life, for example, going to the store for shopping, riding the grandchildren in their arms and even driving.
The older we get, the more we strengthen our body
|Photo: Jorge Arana
"Maintaining muscle mass is very important in old age," says Chanda Duta, a scientist at the National Institute for the Study of Changes in the Body with Age. He is working on research into the effects of exercise on older adults. "We are researching older people in their daily activities."
Resistance exercise, according to Duth, is the most effective way to combat sarcopenia (age-related muscle loss).
“Skeletal muscle loss begins after age 30,” says Duta. “And after 50, a more intense loss of muscle mass begins - about 2% per year. By the age of 80, the loss of muscle mass is 40%. But you can prevent this with resistance and resistance exercises. Thanks to them, you can preserve the strength of the body."
Curls can be done with dumbbells, a barbell, or on a machine. Perform the exercise 8-12 times. If using dumbbells or barbells, keep your elbows at your sides and not move or twist during the exercise. If you can't fix your elbows, then you may need to reduce the load. The trainers fix the elbows, and therefore the exercise is performed correctly.
During the bench press with a narrow grip, both biceps and triceps are trained. Lie on your back on the bench, remove the barbell from the rack. The distance between the arms should be less than with a regular bench press. The hands are straight, the elbows are pressed to the body. Lower the barbell to your chest (a few centimeters from your chest). Then raise. During this (and all other weight lifting exercises), lift the weight as you exhale, lower it on the inhale. Use light weight so that you can repeat it 8-12 times.
|Photo: Jorge Arana
Armwrestlers often train their hands with grips. This strengthens the hands as well as the arms. Even for those men who are not going to compete in armwrestling, strong hands can make it much easier to carry out daily duties, such as carrying over purchases.
"A regular push-up develops the muscles in the arms, just like the bench press," said Gary R. Hunter, director of the University of Alabama Physiology Lab. "Therefore, a beginner can start with push-ups in the lying position, and then gradually, with a little pumping up his hands, move on to the bench press."
How much weight should you lift?
According to Hunter, you can lift 60% of the maximum weight that you can lift at one time.
“If you can lift 100 kg at a time, then you need 60 kg for resistance training,” advises Hunter. "And then gradually increase the load."
This is the main benefit of resistance exercise - you can gradually increase the load and constantly develop muscles. In addition, it is a safe (non-traumatic) method of developing body strength and building muscle mass.