Advice 1: How quickly pump up the biceps

Aspiring bodybuilders are wondering how quickly pump up the biceps. Also interested in this topic of athletes involved in for a long amount of time, but managed to achieve a significant increase of these muscles.
How quickly pump up the biceps
The impressive biceps size is an indicator of good physical shape body Builder. But not all people are interested in power sports, can boast a serious amount of these muscles. The reason for this is the wrong approach to training.

Very efficient in pumping of the biceps shows the methods of reduction of weight to drop. At the beginning of training, you need to choose a sports projectile with the maximum weight that can lift 10-12 times. After the first approach, the weight should be reduced by 5-10 lbs, then repeat the exercise.

The third approach you need to choose the shells more easily. Using this method will allow you to pump your biceps, increase their volume and make them more prominent.

Exercises for fast pumping of the biceps and increase their tone


To undertake barbell reverse grip. The legs should stand strictly on width of shoulders, elbows need to squeeze the body as tightly as possible and lay down, his legs stretched out straight. Shell positioning the hips.

To raise his chest slightly bent hands, then lower to the starting position. Exercise to do slowly. The head should not be lifted before the end of the approach.

The following exercise performed on a bench in the sitting position. Hand positioning on the shell straight grip. Lift it up until the hand and forearm will meet the shoulders. Then return it to its original position.

When doing exercise for biceps with dumbbells will need an incline bench. She should sit at an angle of 45 degrees. Hands with shells to hang freely with the palms outward, away from the body. Tightly clutching the elbows to sides, raise dumbbells simultaneously to the shoulders. To lower them slowly.

What to avoid when you exercise?


You cannot perform exercises with a straight wrist. Before you use the rod it is better to slightly tilt them down. Pay more attention to muscle than the increase in load. Slow exercises and well-chosen load give good results, allowing you to quickly pump up your biceps.

Training cannot be effective enough without factors such as balanced diet and proper rest. Muscle mass is increased directly after a workout, when the athlete regains his strength. An important factor is the maximum possible elimination of stressful situations, maintaining a healthy and regular life.

If a bodybuilder for a long time is under stress, it the endocrine system in large quantities produces cortisol. It is the hormone that stimulates the loss of muscle mass and accumulation of body fat.

Advice 2 : How to pump weights

Many people have a home Arsenal of kettlebells. But how to start classes in the future to get in good physical shape, not everyone knows. For this you can follow the approximate scheme of exercises with kettlebells. Performing them regularly and conscientiously, you'll be stronger, fitter and more attractive.
How to pump weights
You will need
  • weight, the desire to build muscle
Instruction
1
On the first day of their training start UPS in the shoulders: it lay on the floor between the feet, two weights, rotten back, bend over, grab the weights, lift one to shoulder and hold another in his hand. Do alternating presses, changing hands. Eight times for three sets.
2
Second exercise: lean, complete alternate traction weights to the belt. 8 times with each arm for three sets.
3
The third exercise: complete each hand five times alternately squeezing up from the shoulder. Do three sets.
4
The second day. Take a dumbbell in your right hand, raise it over your head, straighten. Run smooth squat, gradually sitting up and lying down on his back. Then repeat in reverse order. Let's change the hand. And so five times with each hand. Exercise repeat three times.
5
Follow Hiking with two weights for half an hour.
6
The third day. Follow alternate wyzima from the shoulders eight times with each hand (three approaches).
7
Take the emphasis lying, lean on the handles of the kettlebells, make alternately pull the weight to the belt eight times. Make three times.
8
Follow the swinging of weights. To do this, put between the feet on the floor two weights, lean forward, knees bend, rotten back, raise your head, do a little swing back, then vibrates and return movement bring the kettlebell forward and up to chest level. Return to the starting position. This exercise, run ten times for three sets.
9
That class brought the greatest benefit, it is necessary to adhere to the following tips. To perform exercises with weights every day you should not. To avoid overload, the first day run on Monday, second Wednesday, third Friday. Combine classes with weights and with other classes: power, pulling and so on.

Advice 3 : How to build muscle with weights

It happens that in the house of sports equipment available are cast iron weights only owned by your grandfather. Oddly enough, but this simple tool is perfect to acquire an impressive musculature. Of course, it is desirable to have some level of athletic training, otherwise you will not be able to take a 16 kg kettlebell from the floor.
How to build muscle with weights
You will need
  • - elastic bandage;
  • gymnastic bench;
  • - two weights;
  • - talc or magnesia.
Instruction
1
Sit on a chair or gym bench. Your feet firmly planted on the floor. Take the right hand dumbbell, right elbow abut in the thigh. And slightly lean forward. Raise the dumbbell to the right shoulder. If the shell is too heavy for you, at the initial stage, lifting can be slightly help yourself with movement of the body. Perform 5-8 lifting on a biceps and adjust the arm.
2
Stand up straight. Dumbbells in the lowered hands, palms facing forward. In turn, raise the kettlebells up to the shoulder joints. Try not to help yourself body. This is valid only in the case of too great weight of the projectiles.
3
Rise directly, feet on width of shoulders, the sight in front of him. Grab both dumbbells and lift them to the shoulder joints. Elbows spread them apart. Smoothly straighten your arms, lifting the weights over your head. Do not use the inching technique, help feet. Try to squeeze the weights to achieve maximum effect.
4
Stand up straight. The weight is in the right hand behind the head. The elbow is bent and looks up. The left hand put on the right triceps. Slowly run the straightening of the elbow and lift the kettlebell over your head. The left hand fixes the correct position of the triceps. Do this exercise only when you reach certain results in the work with weights.
5
Put your left hand in the seat of a chair or gym bench. The right hand grasp the handle of the kettlebells, standing on the floor. The back slightly rotten and keep blades. Slowly pull the weight to the body. Try to keep the work was done mostly by the back muscles. Perform 5-8 upgrades and adjust the arm.
6
Put weights on the floor. Lean forward and grasp the arm shells. Tighten your back and keep blades. Slowly pull both kettlebells to the body, and then lower down. Do not change the position of the body. Perform 8-10 lifts and take a break for one minute. Then follow yet another approach.
7
Lie on the horizontal bench. Kettlebell hold in your hands. Palms facing down, the weights are on the forearms. Elbows spread them apart. Gradually unbend hands and squeeze the two weights from the breast. Straighten the elbow at the top completely to prevent injury. The weights should move in parallel. Perform two sets of 8-10 lifts.
8
Stand up straight. Lift weights to shoulders. Elbows spread them apart. Feet shoulder width apart. Slightly rotten in the lower back and begin to lower the body down, like sit on a low chair. Keep your heel from the floor. The lower you lower the body, the greater the load on the gluteal muscles. Return to starting position. Perform as many squats as you can.
Note
All exercises with weights should be performed after you thoroughly warm up. This can be wrung out several times from the floor or do a light warm-up massage.
Useful advice
Always use talc or chalk, to handle the weights did not slide in hands. The wrist is recommended to be fixed with elastic bandages.

Advice 4 : How to build biceps weights

Weight – a very useful projectile, which can be either primary or secondary in training for mass and strength. It is also very effective can be pumped and the biceps.
How to build biceps weights
Instruction
1
Pick a few different weights for training. A feature of this projectile is its constant weight, which is difficult to add or subtract. There are several basic types of weights: 16, 24 and 32 kg. of Course, at the initial stage, even the lightest shell in 16 kg is quite heavy for the athlete. So pick a weight that will fit exactly to your requirements. If you are able, start with 16 kg and gradually increase the weight on it, tying a small cargo.
2
Perform warm-up exercises. Next, take in both hands a light fretboard or dumbbells. Do 2-3 sets to warm up the biceps. In each set enough to perform 8-10 repetitions. Alternately bend your elbows, slowly letting the shell down. Warm-up is necessary first of all to prevent injury while working with weights, and for careful preparation of the muscles.
3
Lift the weight on a biceps, sitting. The shell at the first stage should not be as heavy. So, take in one hand a dumbbell and sit on a horizontal bench. Abut the elbow of the working arm in the thigh area. Produce slow flexion and extension of the hand during maximum straining biceps. If you feel that a weight heavy enough for you, use the method of "chitting", that is make at the end of the approach a few quick low-amplitude repetitions. Do 3-4 sets of 8 times each.
4
Work with both weights and in a standing position. The following exercise, you will have two hands. Take weights in both hands and begin to lift them one at a time to yourself. The scheme of the exercise is the same – 4 sets of 8-10 reps. In fact, this exercise is very similar to dumbbells or a barbell. Remember that in this case the method "chitting" it is very desirable to use because you can injure the joints. Use it only in case of muscular failure.
Note
While lifting weights you need to inhale during lowering - exhale.
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