Questions, how to build biceps at home, are of interest to many men who are thinking about giving attractiveness to their figure. The biceps themselves are considered a “bodybuilder's business card,” and this little muscle in the inflated state shows that the bodybuilder has considerable willpower and character. A person with a weak will will not be able to pump biceps at home, since this muscle requires special patience and perseverance, and using a barbell with a heavy weight in training is not enough. The best tool to give your biceps perfect shape are dumbbells, and you can train three times a week and at home. In addition to the set of dumbbells, the athlete will need only a chair and an inflatable ball, with which the training will be even more effective.
Split: When deciding how to build biceps at home, do not think that doing arm exercises will negatively affect your other workouts, which will allow you to pump other muscle groups. You need to swing your biceps at home every other day, separately from other workouts, and every day instead of one workout you will have two, which is usually called a “double split” in sports. However, more than six hours must pass between regular training and biceps swing exercises, so some classes can be done in the morning, others in the evening.
Exercises: Solving the problem of how to pump up the biceps at home, perform successive lifts from a sitting position and when the elbow is in a bent position, proceed to supination of the hand, at the end point the biceps should be strained to the maximum. Such an exercise can be performed just a few times for each arm. After that, it is recommended to take a large ball, which will become the main projectile for lifting biceps. Although such training for some bodybuilders is becoming a new, unusual exercise, using the ball in homework can increase the effect.
The inflatable ball must be large and support the weight of the athlete, as he will have to rest against his back. Moreover, you need to rest well with your feet and take such a position that the body is fixed, and then you need to take the dumbbells and straighten your arms as much as possible, holding the dumbbells with a simple grip. The head should be kept straight so that the gaze is directed to the ceiling, and the hands so that the elbows remain motionless. When your arms are bent to the limit, take a short pause so that the biceps at the peak point are as tight as possible, and then slowly and calmly straighten your arms. During exercise, it is important to breathe correctly and rhythmically.
Recommendations on how to quickly pump up your biceps at home include the “diagonal hammer” exercise, in which the dumbbells need to be moved diagonally towards the opposite shoulder. When the arm with the dumbbell reaches the top, you can pause a little, and then very slowly lower the heavy dumbbell.
The tip on how to build biceps at home is another exercise with a big ball. You need to kneel in front of the ball and put one hand on it with a heavy dumbbell, with the hand of the other hand, the athlete should rest against the ball itself to maintain balance, and you should not tilt your head forward. Keeping your hand on the ball, bend the elbow as much as possible, and then lift the dumbbell with bicep force. When the position of the hand with the dumbbell reaches a peak point, pause, and then slowly straighten the arm.
Exercises with dumbbells can be done while standing, doing alternate lifts with several repetitions on each arm. If you use “hard” weight during training, you will get the opportunity to quickly achieve a significant increase in the muscle mass of your biceps.