Biceps 40 cm - is this normal?

The beautiful relief of the hands always looks good. Few people can boast of it, but almost everyone would like to have it. Long and hard workouts, proper nutrition, and in some cases sports supplements will help to achieve the desired result.

Perfecting your body, you not only save precious experience, but also add positive emotions and points to the coin box of your self-esteem. The resources of the body are multifaceted, and with sufficient motivation a person is able to roll mountains. Therefore, it is very important, before the start of the training process, to tune in to productive work on your body.

Among young people, the trend to a beautiful body is now popular. And this is not just a model parameters for both men and women, but a body with a quality muscle mass. When people have a desire to actively develop, to be healthy, beautiful, well-groomed and just enjoy life, then they do not have time for bad thoughts.

As for the upper part of the trunk, it is very important. Powerful muscles of the hands of men and beautiful, tightened forms in women - an undoubted advantage for both.

Biceps

First you need to understand what the bicep is. It is known that this is called the biceps arm muscle. Nobody has good muscles since birth. To achieve gigantic size and high quality of muscle mass, many years of training are needed.

The golden section for a beginner is a bicep of 40 cm. Everyone who is willing to increase the size of the biceps must know that the muscles of the arm also include the triceps. If you work properly on these zones, then the desire to have a beautiful shoulder relief will be achieved by you.

For a man, the biceps 40 cm is normal. Photos of such athletes - not uncommon for our time. With proper persistence, proper exercise and proper nutrition, you can achieve good results.

Today, even adolescents can boast of developed musculature of the hands. Biceps 40 cm in 14 years - this is not savagery. It is quite normal, with moderate training, to have this size of the biceps muscle even at this age.

Triceps and its role in the volume of hands

The opinion that the biceps forms the volume of the hand is erroneous. Because the main muscle mass is the triceps muscle, which is called triceps. Thanks to the developed triceps system, powerful hands are formed. But some people, thinking about this, do not pay attention to its development. As mentioned above, the amount of muscle mass in the triceps is greater than in the biceps muscle. Therefore, if you make efforts to develop both, the result will not take long.

In addition to strength training to increase muscle mass, athletes can use various sports supplements to have a bicep 40 cm. This is normal if you intend to train seriously. With experience and an initial base, you can pay attention to some of them. List of additives:

• Creatine.
• Protein.
• Vitamins C and E.
• ZMA.
• Phosphatidylserine.

These drugs can be purchased at specialized sports nutrition stores. Vitamins are sold in pharmacies. All these elements help to increase strength. For example, the protein is applied before and after training, at a rate of 3 to 1, where 3 are grams, and a unit is a kilogram of weight.

Exercises for hands

It is known that muscle mass increases from the number of working weight. This means that the more weight you work with, the better the result you will get. The process of increasing the volume of the hands is long-term: it will not be possible to pump up the biceps 40cm quickly. It is a lot of time and effort that you must put in the basis of building a beautiful body.

One of the effective exercises to strengthen the arm muscles is the French press. After this exercise, you will see real changes after a while. But it is worth thinking about the correctness of implementation, since this system is very traumatic for the elbow joints.

The technique of the exercise "French press"

This exercise today is very common in gyms. Practically in each of them you can meet a man who performs it. Girls are also not afraid to do it.

Since the main volume of the muscles of the hand is on the triceps, this exercise is aimed at its development and elaboration. Performing the step-by-step actions described below, you will build muscle mass, tighten the skin, isolate the biceps, develop the flexibility of the muscles of the hand.

To implement the plan you will need:

• bench;
• EZ - neck.

It is believed that this exercise is not too difficult technically, but sometimes injuries occur when it is performed. Before you begin, study the instructions carefully.

Step-by-step instruction for doing the exercise

1. The starting position - lie with your back on the bench. Then take the neck. Keep your hands straight at the perpendicular position of the body. The bar is raised at the breakpoints.
2. Inhale, slowly bend your elbows, and when the vulture touches your forehead, exhale and squeeze the weight back. During the performance of this action, the shoulder joints must remain immobile - only triceps are used in the work.
3. Return the hands with the bar to the starting position. To begin with, it is enough to make 4 approaches 10 times.

The most common exercise is push-up on the uneven bars. It develops muscle mass well. After doing the French press, the exercise will be very useful, since it is a perfect addition to the above. It is performed only if there are prepared joints. With pain during work - postpone workout.

You will need:

• Beams;
• Shells for burdening;
• Good joint preparation.

In no case, do not neglect the technique of correct exercise. Before the first approach, make sure that all projectiles are securely fastened.

Step-by-step instruction on how to perform the exercise on uneven bars

1. Put on the projectile for burdening. Take the standing position on the uneven bars, leaning on the hands, and the trunk should be perpendicular to the floor.
2. Bend your arms at an angle of 90 degrees at the elbow, with measured jerks up and down, raise and lower the body.
3. It is enough to perform 5 times for 5 repetitions. This is the norm for a beginner, provided that the weight will be relatively small: about 10 to 15 kg.

This exercise can be performed not only in the hall. If you have a Swedish wall at home, then you can attach the bars to it. In the presence of pancakes, a strong belt and a rope to actually build an aggravating shell.

Exercise bench press narrow grip

When performing this exercise, the triceps work, the large pectoral muscle and the front delta. Exercise has an average complexity factor. The number of repetitions and approaches depends on your gender:

• Men - 3 sets of 10 repetitions with 30 kg;
• Women - 3 sets of 10 repetitions of 15 kg.

In order for the exercise to be carried out as expected, you must have a bar, bench and pancakes.

How to perform bench press?

When performing a bench press, place your elbows as close to the body as possible. The index fingers should be located on the inner section of the neck.

1. Lower the bar slowly, and lift it sharply.
2. Using this technology to build muscle musculature biceps, you can achieve the desired result.

Push-ups on the uneven bars

The principle of this exercise is similar to that which you could learn in push-ups on the uneven bars. To perform, you need to have uneven bars. This exercise also relates to a number of processes that will help increase the muscle mass of the upper arms.

Exercise rules

1. Press your elbows against your torso.
2. Lowered to the arms to a 90 degree angle in the elbow joint. At the end of the action, hands should not be fully straightened. Keep the body straight, without bending.
3. It is necessary to perform this exercise at a calm pace, without jerks to get a biceps 40 cm. Normal and consistent attitude to the exercise and a long, laborious robot will bring the expected result.

Precautionary measures

To perform any exercise on the development of the biceps should be approached with a large share of responsibility. If you treat negligently your health and your body, then the result of such behavior will not take long. However sad it may sound, but failure to observe basic safety rules in performing exercises can lead to serious injuries.

• Do not rush when doing the exercises.
• All movements must be smooth and carried out under the supervision of a specialist.
• Be sure to pay attention to the simulators, their quality and the correct technique of implementation.
• In any gym should be a free on-duty instructor, who will be able to explain to you the nuances of working on the body.
• At uncertainty in the forces it is better not overload an organism.
• If you feel unwell, stop exercising.
• Before going to the hall on an independent basis, carefully study the methods of achieving the desired result.

Proportions to be paid attention to

While doing work on the transformation of the body, do not wait for quick visible results. Pay attention to what your height, weight and other important characteristics are. If you are engaged in regular and correct eating, then it is realistic to have a bicep 40 cm. Height 180, weight 100 kg - good initial parameters for men who come to class for the first time. But this does not mean that, having other proportions, you should not attend a gym.

No one has canceled proper nutrition, either. Always watch your daily diet and do not skip meals. We are what we eat. This simple truth will help you if you take it as an axiom. At first glance, our body is formed only through physical efforts. But, having studied the rules of nutrition of bodybuilders, you will be surprised by the fact that everything depends not only on exercises.

Having a bicep 40 cm, a height of 180 cm and a thin enough waist, you will always look good. Everything is beautiful in moderation, so find a middle ground for yourself.

The concepts of ideals for each individual, so do not rush to conclusions, but just work yourself out for good, to pump the biceps 40 cm. Height 170 cm, weight 80 kg - is the average male height and weight, which, quite realistically in a short time, Way to work out the muscles of the hands.

Transformation before and after

Any parameters of the body that you want and are able to change, you can take a picture and put on a general discussion. Modern athletes are happy to demonstrate biceps 40 cm: photos before and after the start of intensive training can often be seen. Even simple townsfolk can boast of their renewed body. There are many anecdotes and jokes on this subject, because the purity of the experiment can not always be checked. For example, some scammers use someone else's transformations and transformations, and then give people advice. As a rule, such actions are paid, but there is nothing useful and favorable in them. Perhaps you will learn the same thing and even more if you are not too lazy and learn the necessary topic yourself.

The history of slimming British TV presenter

A fairly motivating transformation is the story of the external transformation of Claire Nasir. It is impossible to ignore her perseverance and diligence when it comes to a beautiful body and a long work on it.

After pregnancy, Claire pretty much gained weight, there was cellulite and shortness of breath. When a woman gave birth, she could not believe in the terrible changes that had occurred to her body. According to Claire herself, she was inspired by her own photos taken on the beach long before pregnancy. She started working on her body in 40 years. After 4 months of exhausting and persistent training, Claire not only came in shape, but also built the body relief of her dream.

The history of its transformation had a stunning success. The woman recorded DVD courses of her own studies. She told about correct fractional nutrition 5 times a day, which she adheres to now. There is nothing impossible if there is a desire to go to the goal!

Today, no one is surprised by the athletic build. Every fifth person is engaged in the hall, eating properly and has no bad habits. But it's never too late to start. Build your body competently, do not chase after anyone. In the end, you will be pleasantly surprised by the result.