You will need
- -cm tape.
Measure the biceps immediately after the intensive practice of sports, and in the so-called "cold" state. That is, at least a few hours after the workout. The only way is defined by its true size, immediately after exercise, the muscles temporarily increase, but the volume drops.
Spend the measurements in two positions. First, bend your arm at the elbow and lay around inch biceps on the most exposed point. With the outer side of the arm, the cm must lie on the triceps. Write down the result. Then straighten your arm and relax it completely. Again measure at the same points as before. And re-secure the result. If you are working to increase muscles, you need to record each measurement to then make it easier to monitor progress. Of course, better keep organized records in a single document on the computer or on the same notebook.
Pay attention to the difference between the amount of biceps flexed and in a relaxed state. This difference is called the excursion and usually reaches no more than six inches. The greater the difference, the greater your athletic potential. In the beginning, she usually does not exceed two or three inches.
If you have a tour more than six inches, chances are you made a mistake in the measurements. However, note that this parameter is also affected by the triceps, and therefore during training pay much attention on that muscle.
When measuring, remember that the centimetre should not dig into the hand, but not loose. For the proper management of the statistics measure the volume of the biceps about once a month, at the same time of day, preferably on an empty stomach. The measurement is conducted several times to verify the accuracy of received digits.
Advice 2: How to pump up the biceps on the bar
Large, pumped up biceps is the dream of any man. We diligently hit the gym, this dream became a reality. But sometimes it so happens that of the available tools at hand even dumbbells, not that specialized E-Z rod. In this case, we will help the bar. The effect, of course, not as good as when training with weights, but to pump up the biceps on the bar it is possible if you treat the exercise seriously.
You will need
- - gym membership
First and foremost, start with a warm up. Mash the shoulders swing movements gradually speeding up the process. First do alternating swings with both hands clockwise, then counterclockwise do.
Grab a brush for the horizontal bar reverse narrow grip. Pull up to touch the chin to the crossbar as slow as possible, with the effort of straining the biceps. Then slowly get down on the outstretched arms. Repeat this exercise eight to ten times, do five or six approaches.
Grasp the straight bar narrow grip and pull up to touch podborodka the crossbar. The tempo should be the same as in the previous exercise. Do four sets of eight repetitions, each with the effort of straining the biceps.
Use a belt with weights. The most important thing is that the weighting increases the weight of your body for fifteen to twenty pounds and was securely fixed at the waist. Grasp the horizontal bar reverse grip, if necessary, use straps. Sharp movement pull up to touch chin on the crossbar and down on the outstretched arms. Do five or six approaches of eight repetitions each.
Maximum rest between repetitions should be no more than one minute.
Advice 3: How quickly pump up the biceps dumbbells
There is a certain set of exercises that allows you to quickly and efficiently pump two-headed muscle of the arm with dumbbells. Remember: bicep consists of two parts: short and long.
You will need
- - dumbbell;
- - the bench.
For this exercise, accept the initial position. Stand up straight. Feet position shoulder width apart. Pick up the dumbbells weighing 2-3 kg. Slowly raise your hands to your chest, rotating the brush outwards during movement. Slowly lower the dumbbell to the starting position. Repeat exercise on other arm. Continue the exercise for 10-15 minutes. When performing this exercise used bicepss shoulder, trapezius and forearm muscles.
To perform the exercise with dumbbells, take a starting position. Sit on a bench. Keep your backs straight. In hands take dumbbells. The palms point to each other. Slowly raise arm to shoulder. The palm out to him. Reducing the biceps fully, carefully lower the shell. The palm gradually turn in the opposite direction. Repeat the exercise with the other hand. Raise the dumbbells alternately. At the conclusion of the training, the shells drop to the floor. Do the exercise 10-12 times 3-4 approach. When performing this complex is actively involved bicepss shoulder, the muscles of the shoulder girdle, trapezoids and forearms.
When performing exercises on a flat bench, take a starting position. Pick up a dumbbell. Sit on decline bench. Hands down, turning your palms towards each other. Keep your backs straight, not bending during the exercise. Gradually raise one hand, turning the palm to him. Try to minimize bicep. Slowly lower the dumbbell down, rotating your palm in the opposite direction. Repeat the exercise with the other hand. Perform this complex for about 10-15 minutes. Throughout the approach keep control of weight. Do not use the force of inertia. Please note that the biceps should be stretched at the bottom of the movement.