Biceps call the hand muscle that is responsible for lifting weights. It consists of two muscular heads - short and long. Trained biceps even in a relaxed state on hand looks very beautiful. To pump it without visiting the gym, exercising only at home - quite a satisfying and real task. This will help the horizontal bar, dumbbells and rods, but without difficulty, persistence and desire can also not do.
Perform all classes on this muscle group smoothly and without jerks. Do not forget to warm up before training to avoid possible injuries. Remember the main rule: the input is the relaxation phase, and the output is all the load. Do not think that you can get super results if you can do daily. After loads, all muscle fibers require rest, so try to recover at least 24 hours, at best - 48.
Recommendations that need to be considered when pumping biceps
- If you have a small weight, approximately 60-70 kg, then you will not be able to pump up hands in gripping more than 38 cm. For powerful and large hands, the total mass of your body should be at least 80 kg.
- Hand muscles with ease can be overracted. It is not worth making one group of muscles 8-10 or more approaches, so they will get a greater overload. Although it may seem strange, but the ligaments in the hands are very weak, if they are damaged, it will have to spend to spend half a year.
- Sharing biceps, do not forget about triceps. Perform the basic diverse exercises - push-ups on the bars, pull-ups on the crossbar, beast lying, the dumbbell traction, the rod. These exercises are performed by hand and contribute to the development of uniformly beautiful and large abdominal muscles.
- Also, do not forget about the forearm, agree, because the pumped biceps with small slender forearms will not look quite harmonious.
- I just just swing your hands muscles, they need to additionally enhance and strengthen. The boxing bag will help you.
- Try at the time of workouts to prevent unpleasant or pain in the wrist. Choose the right positions and vultures.
- Exercises technically, evenly, high quality and fully.
Swing biceps on the horizontal bar
Before proceeding with training, remember important nuances:
- Swing biceps, to achieve a good effect, you need to keep a reverse grip over the crossbar, directing your fingers to your face.
- If you take a little shuffle, it will increase the load on the inner beam of the muscles.
- Uniform load on the biceps will go if the hands put in the middle direction. Will the hands of the hands be the opposite.
- With a wide delivery of hands, external muscle bundles will be basically involved.
How to swing biceps on the horizontal bar? We offer you the right workout program.
- You need to start with four approaches. Try during the first approach to perform the most accomplished number of repetitions.
- After do a small break, no more than a minute. In the second approach, it is necessary to take half times less than you have been done at the first approach.
- Now take a minute of three and repeat the same amount of pull-ups, as was done for the first time. You can stretch more - pull up.
- At the last approach, take half of what you did at the previous stage.
How to pump biceps with a rod
At first, you should not load your bargain with all the disks available in your arsenal. We advise the first time to work out the exercise technique. At home it is easier to do not only physically, but also psychologically, because you do not need to brag about someone your skills.
- Basic exercise with this attribute looks quite simple. You need to get up straight, place your legs on the width of the shoulders.
- Grych Take a reverse grip - your hands should go parallel to the case. During work, your elbow joint should work. Focus on the work of my elbow: it should be rhythmically bend and blending.
- Watch that the rest of the body remains fixed. When performing such loads, one and the same error is most often allowed - the athlete is swinging with all body and reaching the rod with his back, using the inertia strength.
Swing biceps with dumbbells
- One of the most simple exercises is the lifting of the dumbbells with a straight grip, directing your fingers from ourselves. Work synchronously, the move should exclusively elbow joints, and the elbows themselves, try to press the body tightly. Your spin at this time should not walk from side to side. Perform such an exercise in four approaches by 10-12 repetitions. Adjust weight under yourself.
- You can pump biceps using conventional towels and dumbbells. Long towel tying in the center of dumbbells, then take in every hand at one edge. Updated hands should not hang out, slightly straining them. Head directed forward. Bend on the breath and raise the elbows. Towel edges Try to reach as high as possible.
- Exercise "Molota". You can perform it standing and sitting. Become or sit smoothly, take the dumbbells. Two legs, tightly press the back of the chair. Then everything is simple, you need to imagine that you clog the side of the housing two nails.
We hope that all our recommendations will help you achieve the desired results. Some may argue that this is not all exercises suitable for training biceps. And this is true, however, why bother if these exercises are easy to perform and give very good results.
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