What do women most often pay attention to in the figure of a year-old dressed man? Of course, in his arms. Embossed biceps will impress any girl. It is so nice to be in a strong embrace. And a physically strong man is perceived as more interesting. He will protect or help with heavy things. However, first he needs to work with less difficult things - dumbbells. How to pump biceps with dumbbells?
You need to start with a preliminary inspection and evaluation. Be sure to measure your biceps in the widest place with a centimeter tape and write down the indicators. Of course, the circumference increases not only from an increase in muscle mass, but in a healthy man his hands usually do not float with fat, so this figure is quite accurate, although not absolute. Measurements must be taken and recorded in writing every two weeks. Less often it makes no sense, since you lose motivation, more often - the results will not be impressive enough. However, you need to keep records regularly, you can record the measurement results in the same place where you count the amount of protein consumed per day.
There is a lot of writing about how to pump biceps with dumbbells, it is easy to get lost among a huge number of exercises and instructions. However, little is written about how to maintain muscle mass for a long time. Firstly, you will need regular workouts, supporting workouts will have to make up at least 75% of the load that you practice to gain muscle mass. So plan ahead to devote some time to the training process. Secondly, in order not to lose muscle mass, it is necessary to feed it, so pay attention to slow carbohydrates, such as cereals and legumes. With bread and sugar you need to be very careful, otherwise you can get a completely unnecessary layer of fat on top of the muscles. Thirdly, the amount of protein in food will need to be reduced by 25% compared with the period when you gain muscle mass.
When you are looking for information on how to pump biceps with dumbbells, little is written about the weight of the dumbbell. Men need to start with 2 kilogram dumbbells, after 2-3 months you can start using three kilogram dumbbells. After another 2-3 months, you can move on to more difficult ones if you manage to find them. And it’s better to go to the gym, although, of course, home training has its advantages. It is still better to start training at home, and continue in the gym. After all, when you properly prepare, you will look good even against the background of the regulars of the hall. So start training immediately.
How often should training be? Experts who, in practical experience, know how to pump biceps with dumbbells, recommend doing 3-4 times a week. If you study less than three, you will have to wait too long for the results. If more - you will be very tired and do not let the muscles recover, which will also worsen your results. Only well-trained athletes can start 5-6 times a week.
So how to pump biceps with dumbbells? We bring to your attention good exercises for biceps.
- Lay your back on the sofa (gymnastics bench, fitball) so that there is enough space behind your head, then crawl off the sofa until it has only the torso above the lower back. The legs are bent at the knees at 90 degrees. Hands with dumbbells should be raised upward, fully extended. Lower your hands on the sofa so that they are extended parallel to the body. Then bend your arms, bringing the dumbbells closer to the shoulder joints. Then raise your hands to their original position. Repeat 30 times. At least two approaches.
- Legs are wider than shoulders, arms with dumbbells are extended to the sides, forearms are raised upwards and make an angle of 90 degrees with the floor. Keep your elbows in front of you without lowering your shoulders. 30 repetitions, 3-4 approaches.
- Extend your shoulders as much as possible and raise your forearms perpendicular to the floor. The forearms with dumbbells should be lowered to the shoulder joints. 30 times per set, 4 sets minimum. Be careful with this exercise; do not take too much weight.
Work on your forearms regularly - and soon you will not be ashamed to appear on the beach or in the gym.