You will need
- Barbell, dumbbell
Despite the obvious convenience of home workouts, to hold them better in the gym because they have all the necessary equipment, and at any moment you may resort to the competent assistance of a coach.
Do not overload the biceps high volume of loads is important here is the ideal technique of doing an exercise. The biceps are a small muscle, they require careful training.
Pick up the weight weights so that you can perform a set number of repetitions is extremely technical.
Select any two exercises from below are suggested and do two sets of 8-12 repetitions of each exercise. Train your biceps once a week at any suitable time for you.
Bending hands with a barbell standing up. Grasp the barbell with a medium grip and slowly and controlled raise it to chest level. Hands expand in the opposite direction from a direction, this will help to stretch the biceps and accelerate its growth. Slowly return the barbell to the starting position. Avoid breakthrough body, keep your back straight.
Alternate bending of hands with dumbbells standing up. Take two same weight dumbbells and stand up straight. It's original position. Slowly bend one arm. Dumbbell raise you need to stress the bicepsand do not rock the body, so you ease the workload on the muscles. Making a distinct pause, return the dumbbell to its original position. Do the same movement with your other hand. This will be one repetition.
Concentrated lifting on a biceps. Sit on the edge of the bench and spread your legs widely. Rest your hand on the inner thighs, lower the arm so that the elbow was below the knee. Isolated stress the bicepsand raise the dumbbell up, squeeze the biceps, then straighten the arm. Isolated effort means that you need to do the exercise using only the power of the bicepsand not shifting the load to other muscles of the body.
Follow these tips and very soon you will become the owner of beautiful and powerful biceps.
Advice 2 : How fast to fly to pump up the biceps at home
The biceps is a good visible, the large muscle located on the front surface of the shoulder. Many athletes most of their attention in sports devote this muscle. Useful tips and exercises will help build up your biceps at home for a short time.
The biceps in its structure, has two beam or head. Long – located on the outer, front part of the arm. It starts from the glenoid fossa (upper edge of the blade). Short head starts from the shoulder blade, but passes closer to the inner part of the arm.
Arm bending at the elbow joint, the primary function of the bicep.
If you are starting out, it is not necessary to perform the exercises every day. To develop muscles should gradually. Just 2-3 workouts a week for 40-60 minutes. Remember: muscles are like classes using strength and high reps.
Exercises for biceps
One of the most simple and effective exercises that you can perform at home, lifting dumbbells. In this case, you can pump up the muscles of the forearm and the bicep. This activity involves during the lift the rotation brush with the turn out. This technique leads to a drastic reduction of the biceps.
To perform the exercise, accept the initial position. Stand up straight. Feet position shoulder width apart. Keep the dumbbells in the lowered hands inward. Take a deep breath and hold your breath while raising the dumbbells up. Start the reversal of the brushes, when the forearm will be parallel to the floor surface. Please note: the dumbbells should be lifted as high as possible. Repeat the rotation of the brushes in the reverse order, lowering the dumbbell. Go back to the original position once the elbows are bent at a right angle.
When performing this exercise, try to keep your elbows stationary.
"Spider curl" is an exercise in bending of the arms with an emphasis of the elbows. It has several variations of execution. General technique – tilting body with a free dangling hands. This exercise is excellent for pumping, shoulder muscles and biceps.
To complete the exercise at home sit on the edge of the bench or stool. Make a tilt forward, spread the legs shoulder-width apart. Press your elbows into the inner thighs. Hands grab the bar narrow grip. Perform flexion and extension of hands. The exercise should be repeated 15-20 times in 2-3 sets.
Alternate bending of the arms with dumbbells also contributes to the pumping of the biceps. The exercise involved the upper section of the pectoralis major muscle, anterior deltoid, biceps, shoulder and brachioradialis muscles.
Stand straight or sit on the edge of the bench. In the hands take your dumbbells, turning your palms inwards towards the trunk of the body. Follow the breath in and hold your breath. Bend one arm at the elbow, turning the brush on and lifting the dumbbell. At the end of the movement exhale. Repeat, alternating hands.