The biceps is one of the most important and simplest muscles to train. Pumping biceps you will want the neck, dumbbell or bar.
On the bar exercise is best done in the morning. Before you approach you to do a run about 10 -15 minutes.
To properly pump the hands on the bar you need to:
- Grab the shell of the "female" or reverse grip.
- To catch the maximum number of times in four approaches.
For exercises with dumbbells you will need a small weight. Start with 5kg. Gradually the load needs to be increased.
To train with dumbbells:
- To sit on a bench or stool.
- Pick up a dumbbell.
- Put the elbow on the inner side of the thigh.
- To bend and to return the arm to its original position.
This kind of exercise is carried out for 15 times in 4 sets.
It's easier if there is a gym. In addition to the fingerboard, there are all kinds of simulators, especially for pumping up the muscles of the hands.
For adults, classified as follows:
- To sit on a chair or lean against the wall with his back.
- To take up the neck and start of the flexion movement at the elbow.
- Repeat 10 times four approaches.
Pump up the press – the most simple, does not require additional equipment and shells.
The most common method is to pump the press on the floor or a flat bench.
To learn this you need to:
- Lie on the floor, bend your knees.
Hands to settle behind the head or crossed on your chest.
- To bend at the waist to get his elbows to his knees.
Approaches should be done to four the maximum number of times.
Similarly, you exercise on incline bench. One difference – it increases the amplitude, and therefore the load. If there is no incline bench, you can use the weighting. His need to keep hands behind head.
The press can be pumped on the monkey bars, or uneven bars. In both cases, the meaning is that feet from the starting position you need to pull up to the stomach, or lift horizontally.