Biceps is the very muscle that every man loves to brag about, squeezing his arm at the elbow. This is what “strong men” of all ages love to demonstrate, from primary schoolchildren to professional bodybuilders. It is on this muscle that girls on beaches and gyms love to admire, so every self-respecting man strives not to disappoint his potential fans. This article will tell you how to download biceps at home, and what things you should pay special attention to.
If you do not have enough time for constant training in the gym, do not despair - you can get a beautiful "pumped up" biceps at home, giving training less than an hour three or four times a week. To do this, you will need very little - stacked dumbbells, time for several exercises that are desirable to perform regularly, and a little effort. A complex of several simple exercises described below will help to quickly pump up your biceps .
The main exercises that allow you to increase biceps in a short time are various dumbbell presses. These include lifting from a sitting position, inclined lifting, diagonal “hammer”, lifting with a direct grip and lifting on a towel. If you understand the implementation of these simple exercises, it will become completely clear how to download biceps at home and get the result in a couple of weeks.
Lifts sitting. To complete this exercise, you need to sit on a chair and pick up dumbbells weighing at least five kilograms. Now we begin to take turns raising our hands with our palms towards ourselves, bending them at our elbows and pulling them to our shoulders. At the moment when the elbow forms a right angle, it is very important to start working with the hand so that the biceps at the end point are as stressed as possible. While one arm rises to the shoulder, the other should return to its original position. Such upgrades are necessary in three approaches ten times each. Over time, it will be possible to increase the weight of each dumbbell.
Inclined climbs. Each athlete and trainer who knows how to pump biceps, is sure to advise beginners to this exercise. It consists in the fact that lifts, similar to those described above, are performed on an inclined board (it can be replaced with a large inflatable ball or the back of a chair). The arm is fixed in such a way that the elbow forms an angle of forty-five degrees with the body, and the weight of the dumbbell should load the muscles as much as possible (it must be chosen so that a person can not lift the dumbbell more than fifteen times). The exercise is also performed in three sets of ten times.
Diagonal "hammer". Standing with dumbbells in hand, we begin to lift them alternately, touching the opposite shoulder. This exercise shows how to pump up the biceps, and also gives a load on the extensors of the wrist, shoulder muscle and brachioradialis muscle. It is performed the same number of times as the previous exercises.
Direct grip lifts. Standing (we keep our feet shoulder-width apart), we begin to alternately lift the dumbbells with a direct grip, palms “away from us”. Hands should be bent as slowly as possible and without changing the grip. At the top of the lift, pause for a second, and then continue with the exercise. We do such lifts ten times in three sets.
Rises on a towel. We fix a dumbbell weighing ten to fifteen (over time, the weight can be increased) kilograms on a long towel and begin to lift, holding the elbows as motionless as possible. During lifting, it is necessary to slightly twist the brush, changing the neutral grip on the grip "in line". Do not forget to make a short pause at the top point so that the muscle contracts as much as possible at this moment.
Now you are familiar with the “theoretical part”, which will show you how to swing biceps at home. And how much these classes will be successful for you in practice depends only on the regularity of classes and an increase in workloads.