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.
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.
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.
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.
While lifting weights you need to inhale during lowering - exhale.
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.
You will need
- weight, the desire to build muscle
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.
Second exercise: lean, complete alternate traction weights to the belt. 8 times with each arm for three sets.
The third exercise: complete each hand five times alternately squeezing up from the shoulder. Do three sets.
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.
Follow Hiking with two weights for half an hour.
The third day. Follow alternate wyzima from the shoulders eight times with each hand (three approaches).
Take the emphasis lying, lean on the handles of the kettlebells, make alternately pull the weight to the belt eight times. Make three times.
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.
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 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 4: 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.
Advice 5: 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.
Advice 6: How to build biceps at home
Harmoniously developed arms, usually associated with large biceps. But what if going to the gym simply do not have time, and have a beautiful body I want? The solution is simple: to pump up the biceps at home is not so difficult, just basic sports equipment and an hour a day.
You will need
- - Two dumbbells
- The post
Stand straight with feet shoulder width apart. Mash shoulder joints and elbows rotating movements, first half-bent hand, and then straight. Do the flapping for five minutes. This will secure the necessary preparation of the joints for the upcoming workouts.
Stand up straight, back straight, look just above the level of your growth. Straighten the neck, and taking the dumbbells in hand, keep your elbows to the body. Alternately lift each hand with an average speed to the shoulder and without a fixing in this position lower down. Do twelve repetitions with each hand and repeat this approach four times.
Let out your breath, pick up a barbell. Stand up straight, head looking straight. Press the elbows to the body and lift the barbell up to the chin movements. Repeat this exercise thirty times in three approaches. In the latter approach make fifteen repetitions, can use a little cheating and a greater number of repetitions – in this approach it is necessary to load the biceps as hard as possible.
Sit on a chair and take in the right hand dumbbell with a weight that you used in the first exercise. Lean your triceps on the inner part of the thigh and lift it up as quickly as possible. After reaching failure biceps change to a hand. Do this exercise before the ceiling failure is five repetitions with each hand.
Enough to exercise your biceps every other day, more frequent training leads to an increase of mass and strength.
Avoid cheating in all exercises except those in which it is allowed – this will ensure the load of the bicep!