Bigger Arms in 4 WEEKS ! ( At Home & No Equipment )
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- čas přidán 30. 05. 2023
- In this video I demonstrated an incredibly effective workout at home without equipment, which will help you increase your arms 💪🏻
Many people do not believe that it is possible to build muscles without equipment and special supplements, but by my example you can understand that this is not true. If you just repeat after me for four weeks and follow the classical regime of the day and diet, then you will be really pleasantly surprised by the transformation of your muscles 🧬
Do not forget that a workout at home is a serious physical activity and before it is necessary to stretch well ⚡️
#Arms #Shoulders #Triceps #Biceps #Forearms #Workout #Exercises #Bodybuilding #Body #Muscles #Sport #Health #IvanRusakov - Sport
1) 0:17 - Pike Push Ups
2) 1:17 - Shoulders Taps
3) 2:17 - Diamond Grip Push Ups
4) 3:17 - Diamond Grip Push Ups On Knees
5) 4:17 - Chest Row Push Ups With Legs
instagram.com/ivrusakov
Tq
ooopp
@@ajay-fitness.. മതി
.
Iván 💯tus series de ejercicio en casa 💪 son únicas eres un crack 👊 saludos para tí
You are a very good bodybuilder and CZcamsr. ❤
You are not just inspiration ❤❤❤❤❤❤❤
thank you 💪💪
Woow Ivan it’s really impressive,u doing it really well )
Thanks Ivan rusakov!
Boy i remember when you just started and you look like a PE teacher now you look like a body builder trainer keep it up! Also im pretty sure you remember me!
PT.: Faz um vídeo completo com treino para cada parte do corpo e todo dia da semana (segunda até sexta).
IN.:Make a complete video with training for each body part and every day of the week (Monday to Friday).
1 Incline bench press.
2 Triceps dip.
3 Hammer-grip dumbbell bench press.
4 Dumbbell triceps extension.
5 Diamond press-up.
1 Pull-up.
2 Chin-up.
3 Barbell biceps curl.
Bro please upload gym videos too.
Chest day
Back day
Biceps/triceps
Shoulder
Legs
good workout. I tried it myself and it was challenging but not too difficult. cheers 👍👍
How's it going bro, Did your arms grew?
@@genericcarrot3656 yes and i have hit a new bench pr
@@genericcarrot3656 it is going well thank you for asking. yes my arms grew and i hit new bench PR
C'est vraiment efficace
👏🏻💪
U r really awesome but we need for beginners.
Te ves espectacular saludos 😮😅❤
Bro, looks like he’s dying from pain in the end 😂
Starting from today my 4 weeks challenge
Did you make it ??
Handsome boy❤
Arm circles
This beginner exercise focuses on the shoulder muscles and isometrically strengthens the biceps and triceps. You can make smaller or larger circles, but ensure that you maintain tension down your arm throughout the full set.
To perform arm circles:
Stand tall with your arms straight out to your sides and your muscles contracted down the length of your arm.
Slowly make circles with your arms by rotating them around your shoulders while keeping them straight and your elbows locked with tension.
Perform 3 sets of 10-20 repetitions in both directions. You can perform sets of large or small diameter circles to slightly change the effort required.
Arm front raises
This exercise targets the front of your shoulder and isometrically strengthens your biceps and triceps. To make this more challenging, grab two cans of soup or two water bottles to add weight.
To perform arm front raises:
Stand tall with your arms out to the front, locked out straight with your thumbs toward the ceiling.
Raise your arms overhead while keeping them straight and locked out until they point straight up overhead, with your upper arms blocking your ears when viewed from the side.
Slowly lower your arms to the starting position.
Perform 3 sets of 10-20 repetitions.
Arm lateral raises
This exercise targets the top of your shoulder and isometrically strengthens your biceps and triceps. To make this more challenging, grab two cans of soup or two water bottles to add weight.
To perform arm lateral raises:
Stand with your arms at your sides and your palms facing inward toward your hips.
Keep your arms straight and raise them to the side until your body makes a “T” when viewed from the front.
Slowly lower to the starting position.
Repeat for 10-20 repetitions.
Wall angels
This exercise strengthens the shoulder and triceps and improves shoulder mobility.
To perform wall angels:
Stand with your back against a wall with your knees bent and your feet roughly 1-2 feet (about 0.5 meters) away from the wall. Your head, upper back, and tailbone should be in contact with the wall.
Bend your elbows to 90 degrees and raise your arms until your upper arms are parallel to the floor, as if you’re putting your hands up.
Extend your arms overhead until they’re straight. Aim to keep your arms, head, upper back, and tailbone in contact with the wall.
Return to the starting position.
Repeat for 3 sets 10-12 repetitions.
Downward Dog to plank
This exercise strengthens the chest, shoulders, and triceps. It’s an excellent way to begin building strength in the top of a pushup position.
To perform Downward Dog to plank:
Begin in a pushup plank position with your hands under your shoulders and your arms straight. You can start with your knees on the ground if the pushup plank position is too challenging.
Raise your hips and press backward with your arms to arrive into the Downward Dog Pose. If you started from your knees, you will raise your knees off of the ground once you have pushed back enough to do so.
Stabilize briefly in the Downward Dog Pose before returning to the starting position.
Repeat for 3 sets of 10-12 repetitions.
Plank tap
This exercise is a plank variation that strengthens your shoulders, triceps, and biceps.
To perform the plank tap:
Begin in a pushup plank position with your hands under your shoulders and your arms straight. Keep your spine neutral. To make the exercise more challenging, keep your feet together. To make it easier, widen your feet.
Bring your left hand up to your right shoulder and tap it before returning your hand to the floor.
Repeat with your right hand and left shoulder.
Perform 3 sets of 10-12 repetitions on each side.
Pushup
The classic pushup strengthens the chest, shoulders, and triceps with no equipment. You will also need to engage your core to maintain the position, which adds a bonus core component to this arm exercise.
Perform the pushups on your knees if the standard variation is too challenging.
To perform a pushup:
Begin in a pushup position with your hands under your shoulders, spine neutral, and legs straight. If needed, keep your knees on the ground to reduce the difficulty level.
Lower your entire body in unison toward the floor by bending at the elbow. Keep your elbows close to your sides or at about a 45-degree angle. Lower your chest until your upper arm is parallel to the floor.
Push through the floor to drive back to the top position, maintaining control the entire time.
Repeat for 3 sets of 10-12 repetitions. If the sets become too difficult, you can revert to the knees-down variation.
Triceps dip
For this dip variation, all you need is a chair. This exercise primarily targets the triceps and chest.
To perform bodyweight triceps dips:
Place your hands shoulder-width apart on the chair you’re propping yourself upon.
Shift your pelvis and bottom forward so there’s a gap of 3-6 inches (8-15 cm) between your back and the chair, giving you clearance as you dip down.
Bend your legs to a 90-degree angle with your feet planted firmly on the ground, or extend them out in front of you (but don’t lock your knees).
Slowly lower your body straight down and then push back up, focusing on engaging your triceps.
Complete 3 sets of 10-12 reps.
THANKS ME LATER ❤❤
Im not reading allat
All this in a yt comment section is wild
😮
Spike push up is just insane hard for me😂
Hi ivan
Can you guide me from which site to find and download the 3D model that you use in your videos ?
Thank you 🙏❤
Bro give me a diet plan 😊❤
Love from india
Please good food for muscle growth
Can you please share a diet to burn fat and abs?
Can this workout be done daily?
4:15 ❤️🔥
👍👍👍👍👍👍👍👍👍👍👍👍👍👍👍👍
in four weeks I got very good results just by training at home
Diet plan
I have a question ?...... How many time we have to maintain ... These workouts in a day ...? Please?
Every time you want
mano quero chegar no seu nivel to vom 31 de braço
How many sets?
background music please??
How tall you are ?
Personally i don't think these exercises give results in 4 weeks
Чел, сколько ты ростом?
WO for skiny fat plaease❤
Guys don’t feel bad if your arms are like this in 4 weeks this is straight cap you would get these gains in years of work but if you did do these you would see some gains just not as much as seen in video.
Kemapa ya gw kalau push up diamond bunyi kletak kletuk lenganya
O cara photoshopou o antes 😂safado mas vou tentar fazer exercícios
First
My home workout routine is harder than this, and i have been doing it for 3 months.
I see just a little change in size.
I don't think this, will make your arms bigger in 4 weeks.
Bro it depends on the gentics how your body is designed you need to work hard a and suffer a lot to build up your body and it also requires a proper diet with exercise not only doing these will make your bump enough big like ass you will need to maintain a balanced diet at all in beginning it would take time but at last your hard work will pay off
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😂
🤸
Ghosts
😂 14 Contribution 🙋🏻♂
Lol
It only take me 2 days to go from week one to week four 🖕🏼
первый
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Чёт ты подразжирел
I like your channel but this will only get people frustrated, no way to get bigger arms with this especially in 4 weeks
The guy is about 5 foot tall and fat
Kar do bhai Subscribe
Instructions unclear...now my biceps are bigger than my thai...🦵🏽💀
💀
Love you from pakistan
First
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