Good to be here with you! Which is in home now, he wants to train arms but don't have no equipment, "That's it Leandrão? "This is the theme of the video today, training biceps, triceps and full forearm.
Without any kind of device, only things you already have on your house and I assure you, it will catch too much. So, click on like, if subscribe to the channel, because we will start on the triceps, perfect? And we will use an exercise, that people know very well for pectoral, which is the push-up.
So, you're going to go to the ground, perfect, and in a common push-up, you position your hands at a certain distance and go down, perfect. Realize, that when you do this movement, the elbow moves, but it doesn't move as much as it could. How do we increase the amplitude his?
Leaving the footprint more closed, so when we go do a push-up for the triceps, we are not going to make it open. Why this will generate a lot of shoulder movement, and we want a lot of elbow movement, because this is where it comes from. Position hands next to each other.
It is an exercise that is quite heavy and you have to be careful to you don't have something that slips too. Because he will throw you forward, so if you're not that strong, or if you have an epicontilide and you needs more care with the your elbow joint, you can do him with his knees on the floor. And then you will go down and then you will play back there.
Do you think you want to play for away, I threw away. Let's go again, there, let's go throw away, I played away. Think you wants to play as far as possible, then I played, well, one more, it was, right?
If you have more strength, you can do with your knees not resting on the floor. Girls, it's an exercise, which for you is quite heavy, I recommend that you do with your knees on the floor, in the soil. Let's do 4 series here until failure, with 2 minutes of range because as it will require enough, if we take a long rest small, we will not be able to do the second, the third and the fourth series.
4 series until failure. Next exercise from our list, diving, which is also for triceps. "Leandro Twin, I don't there's a pool at my house.
"No, no, it is a plunge exercise of bodybuilding. like and subscribe to the channel for that joke infamous, please. That even, I already said that in the pearls of great, I've posted the biggest pearls of the brownie here.
Whenever you have a curiosity, a doubt: Leandro Twin + theme, you will find a video of me. Let's go for the dive, perfect, which is not in the pool, it's an exercise for triceps. In that exercise, you can perform it on the couch, in a chair, what will happen in him?
Let's do it here on the couch first, let's put the table in front, so people support ours, our feet. And here, what happens? Look, we put your feet here, perfect, and let's go down.
It's an exercise, that you get very in the deltoid rotation. And it can cause an injury more easily, if you do it in a very strong, very incisive, with a lot of load or you may already have, a precondition that do not allow this movement. If you have these two things, what the can we do?
We can bring this, so as not to stay behind, bring more forward here. "Leandro Twin, I didn't understand. Because if I stay here in front, no I can go down, right?
"Not here, but I can create an enabling environment for that, what is it like? With two chairs, then come with me. Perfect, I'll stay here in the middle and look only, I'm managing to do an exercise diving, without screwing with my shoulder joint.
If you have more strength, you can support over there, over here, over here it requires more, right? On here requires less and here requires medium, right? I will do until failure, 4 more series with 2 minutes break again, for a good recovery.
Perfect, we are not ready to leave, and so little is school time, even though this video, I hope it was a reasonable lesson for you. Well, you're going to need a backpack now, why are we going in in biceps exercises. It is us we're going to do, like every exercise biceps, an elbow flexion, with concentric agonic action, nothing new.
"How am I supposed to do that, Leandro Twin? " You'll get a backpack and put it here inside, to give more load, more weight. Growth Whey Protein cannot be another brand, can only be Growth, because it has the molecular weight, perfect for this exercise.
Obviously it's a joke, ok guys? Load the backpack with some load, some weight. Fill her with some something that makes it more or less heavy, you do up to 15 movements an elbow thread.
I will make this here until failure, I will change the side and I will do until the failure. I'll do 4 sets on each side, in case you don't have enough weight, you can do on one side without resting, since other side. But it doesn't do it quickly, it does in a controlled manner, which light weight gets heavier.
Go to another and then when you close 4 sets on each side, we we ended this first exercise, we let's go to our next exercise biceps. Next bicep exercise, you will need a towel and a gate, or something similar to that. Where you can pass the towel from behind if take over here, in a supinated footprint.
Where we will recruit the biceps better, and then you will perform a elbow flexion. Then you will say: "Leandro, this is dorsal. "No, no, this is dorsal here look, I came here and look, look how there is difference!
I pulled, ok back, biceps, locked elbow supinated footprint and look, just the elbow. O my shoulder, it's practically not moving, right? If you are strong, leans more.
Like the your biceps will be tired of your another move, you will tend to fail them, much faster here. So you will not feel so dorsal, it is normal that you feel, but failing the biceps in first office. "How many series do I do Leandrão, this exercise?
"4 series until failure, perfect? With time rest of 30 seconds, then I will do a very short thing, which is to demand well biceps and then come back there with them almost tired, so as not to leave so many movements and make the series very long. Of course, one training with more volume has no problem, is that we are wanting here, put something that is closer the weight training done for hypertrophy.
So less volume and more intensity. In this case we will do this increasing the training density, it will get denser, more compact, with shorter break time. Longer running time interval, less dense, more frayed training is not.
Our penultimate exercise, and now we let's start to work the forearm. We will work the extenders with a fist, how am I going to work the wrist extenders, now here at home? Again with the backpack, which can only be loaded with Growth Suplements Whey, and then you will do a wrist extension with she.
See, a very quiet movement, very comfortable. Finished on one side, go to the other side. If the backpack hits the floor, raise your elbow a little bit, don't have a problem.
"I can do Leandrão standing? "Yes, you can do standing up, no problem. "If I do not hold the forearm, can I do it like this?
" Yes, but then you use it a lot muscle here, for isometry. If for one by chance, this muscle here fails before. So, I'm starting to lose here, I'm not able to stay in that position, and still had a lot of strength to do wrist extension.
In this case comes and safe, quiet. Go and do until failure, 4 series. For us to finish, there were 4 on one side, 4 on the other.
4 more now with a broomstick, or just a broom, right? You go do here, a rotational wrist, right? You will turn back, check it out!
What happens here is that normally you have a weight on the other side, then you can take this way that I'm taking. Why? Because look, that the weight is the same on both sides.
Here I have a lot of wood and here I I have little, but I have broom, properly said, that is me balancing the weight. You will do here, running backwards, until failure. It is a exercise, which will feel a lot of burning of lactic acid.
It is important that you don't let it spin wrong, you don't want to do speed here, rotate in false. You want to bring it back. It has friction.
Let's go to failure, failed, I'll tell just 10 seconds and I'll do it again. It is a style of a Rest'n'pause. Failed, come back again.
If you want, on the other series make an inversion to stay reasonably well balanced, it is a good too, perfect? So, this is the training video of full arm, for you to do in your home. So, click on like, subscribe to the channel, if that saved your training.
And now stick with training when you go back to the gym, biceps training itself. Which is a workout that is biceps destroyer, after you got a week at your house resting. Then click here and check out this video.
