You can increase the muscle mass of the hands without burdensome trips to the gym. A properly selected biceps exercise, performed at home regularly, is what helps you. However, for this purposefulness and elementary tools will be needed.
What is biceps?
As you know, one of the most prominent muscles of the human body is precisely the biceps of the shoulder, or biceps. It consists of short and long muscle heads, acting as "associates." It is worth noting that the aforementioned muscle, even in a relaxed state, is quite noticeable on the arm, so the additional load will only increase its relief.
Its main function is the processes of flexion of the forearm and shoulder, carried out with the participation of the shoulder joint. If you recall that triceps is the antagonist of biceps, it is he who helps to return the arm to its original position.
Since the biceps muscle of the shoulder is quite noticeable, that is, it stands out even without much effort, the most effective biceps exercises will be of interest to many beginner athletes and admirers of a sculpted body: in summer, the absence of a press or the presence of a “tummy” can be easily hidden with a shirt and hands are always on mind.
Principles for working out biceps at home
As a rule, all strength training begins with the study of the muscles of the hands. Beginners want to increase their volumes as quickly as possible, but this approach is completely wrong. Hands grow with the whole body, and pumping them up to 50 cm in girth with a breast volume of 1 m is simply impossible.
Please note: if you only engage in arm training, without gaining total muscle mass, then the desired result will not be achieved. One exercise for biceps will not solve the problem - an integrated approach is needed.
Many people, for understandable reasons, cannot regularly visit the gym, so they should be aware of effective exercises for biceps, which can be done at home even if special equipment is not at hand. In this, the basic principles of working out this muscle can help.
The main study of hands
- A reasonable combination of intensity and volume of training. The efficiency of growth and subsequent development of muscles is provided by one basic exercise and several auxiliary ones.
- Proper nutrition. Exercising people need a certain diet, focused on muscle growth. Meals should be fractional, but nutritious. It is best to consume protein shakes containing at least 30 grams of protein before and after classes.
- Proper distribution of training. Home exercises for biceps should be carried out no more than 2-3 times a week, and with different intensities, the number of approaches and variations in movements.
- Regular change in the composition of the training complex. The loads of any training complex are effective for no more than 6 weeks, after which there is a complete adaptation of the body. In view of this, the training program needs to be changed every 1.5 months. Such an approach is guaranteed to relieve stagnation not only of the arm, but also of all muscle groups.
If we are talking specifically about the load on the biceps of the arm, exercises are best performed one day a week. Very often they are combined with the study of the pectoral muscles, although the division into groups is exclusively individual.
Flexion-extension of the arms in an emphasis lying
If it is not possible to perform biceps exercises in the gym, then you can resort to elementary movements, familiar to many from the school bench. It will be about push-ups, or flexion-extension of the arms in an emphasis lying down.
The implementation of such exercises can be carried out both using the contact platform, and without it. Due to the specificity of the movements, this option for working out the muscles of the hands favorably affects not only the biceps, but also the triceps.
The correct setting of hands
The setting of the hands in this case is of no small importance: it should simulate the lifting of shells, but at the same time the main function of the flexor muscle is preserved behind the biceps. However, it has no more influence than other parts of the body.
Hands are located in the same way as with simple push-ups, only fingers should “look” forward. At the same time, hands should not be pressed as much as possible to the body. In addition, it is very important to shift the weight of the whole body a little forward, so that the main load falls on the considered area of the hands. Doing biceps exercise at home is by no means as difficult as it might seem at first.
During bending the arms, the body goes down and the chest touches the surface of the floor. It is worth noting that the elbows should not diverge much in different directions. Otherwise, the proper training effect will not be provided and the risk of developing injuries will increase.
If the training person has a desire and opportunity, then this exercise for biceps at home can be complicated by dumbbells or special emphasis.
Barbell exercises
Since the correct exercise for biceps is always associated with flexion and extension, the future size of this muscle will depend solely on the amplitude of movement. A decrease in amplitude "works" on the formation of the relief, and an increase on the growth of muscle mass. Here the limiter will be a fixed support installed at a certain angle, in which the elbow joint will abut.
However, first of all, you need to choose the correct weight of the rod. Its mass should be substantial, but not very large (the technique of execution will decrease). Such an exercise for biceps at home is quite simple to perform: you need to stand directly against the wall or sit at the support, grab hold of the bottom and raise the projectile to the chest.
During execution, the elbows remain motionless, which increases the amplitude of movement. When the projectile is in the lower position, the arms are slightly bent, that is, the starting position does not start with straight arms. This does not allow the biceps to completely relax and prepares the muscle for exercise.
Tip: you should not lift the bar due to the movement of the elbow joints high, since efforts on the biceps and back will be minimal. This significantly reduces the training effect and can lead to injury.
Support will be needed so that home exercises for biceps are performed with limited amplitude. In this case, a special simulator with an adjustable angle is often used. An inclined bench can be a great alternative.
During the above exercise, not only the muscles of the hands, but also the back can be involved. This provides an integrated approach to the study of the upper shoulder girdle.
Dumbbell Exercises
Here, this sports toolkit is used in almost the same way as in the previous version, the only difference is the possibility of its alternate use. In other words, the load can simply be distributed, that is, the bending and extension of the arms is carried out not only together, but also separately.
The most popular options for pumping arm muscles with dumbbells are 2 methods, each of which the athlete chooses for himself.
- Alternate lifting with supination is performed standing or sitting on a bench, both synchronously and alternately. Here you should pay attention to the rotation of the forearm: it is carried out to the outside only during the ascent. When performing this exercise, the effect occurs on the biceps throughout its volume.
- Exercise "hammer" on the biceps is somewhat similar to the previous option. However, in this case, the position of the brush does not change throughout the cycle, with the palms facing each other. This embodiment provides the study of the external part of the biceps of the shoulder.
Biceps Exercise Using an Expander or Elastic Fitness Tape
This type of muscle pumping is similar to the “hammer” exercise for biceps, although it differs from the previous version in the use of other sports equipment. From the starting position, standing, legs apart, tape or expander down, the arms are bent and extended.
It is worth noting that the feet are in full contact with the floor surface, that is, they are firmly fixed. Hands need to take a shell so that the palms are looking at each other.
After preparation, the actual execution begins. Both hands smoothly bend at the elbow joint towards the shoulders, after which they return to their original position. Between sets it is recommended to make small pauses, which allow the muscles to relax a bit.
Of course, this is far from all the exercises for the biceps of the shoulder, which can be performed at home. Thoughtful workouts allow you to perform much more options that affect different muscle groups. In addition, the use of any improvised inventory significantly expands the possibilities of self-employed people.
Focusing on the technique of performing classical exercises, you can easily adapt to a specific situation, that is, use what is at hand. Getting acquainted with the implementation of various complexes, each adapts them for themselves.
If we assume that some exercises are too difficult for beginners, then they are perfectly replaced by similar lightweight options or resort to the help of a partner.
Conclusion
In the figure of an athlete, the development of each muscle is important. Only effective biceps exercises , taking into account all individual characteristics, will help to achieve the desired result. In addition, we must not forget that proportionality is important in working on your body, therefore, when training biceps, do not forget about other muscle groups.