For several decades, the Body Building System (bodybuilding) has been one of the most popular sports. Muscle development is practiced on all continents and in every country. At the same time, biceps is one of the most popular muscles, many athletes attach great importance to its development. About how to build biceps, and will be discussed in this article.
What is biceps for?
The biceps, or biceps of the shoulder, is responsible for all the traction of a person. It can be used both independently (in isolation), and in combination with the latissimus dorsi . At the same time, the forearm is almost always involved in its operation - in order to carry out traction, it is necessary to firmly hold the shell with your hands.
Nowadays, there are many options for how to build biceps. This can be done in the gym, at home and even on the street with the help of a regular horizontal bar or crossbar. In this case, not only simulators are used, but also such shells as expanders, dumbbells, weights or a barbell. There are several options for pumping this muscle, each of which has its own characteristics.
Scott Board Exercises
Biceps is used during the work of the back muscles and at this time undergoes additional pumping. But for full development it is required to use special, or isolated exercises, which load only its heads.
One of the best ways to pump biceps in the gym is to use an inclined board, or Scott's. This simulator is a seat in front of which a board is fixed at a slope to the horizon. For proper training, you need to take a comfortable position, rest your elbows on it, and in no case take them off the surface during the entire exercise.
As a counterweight, dumbbells, a bar with a W-shaped bar or a block device are used, if such is provided for by the design. There are also varieties where the counterweight is the lever on which the pancakes from the bar are put on. But mainly the rod is used.
The exercise is done in the same way as in most cases. If you need to pump large biceps, then the required number of repetitions in one approach should be no more than 6-7 times. For complex development, it is recommended to do the exercise 8-12 times. And if you need to give relief to an already developed muscle, repetitions in excess of 15 times will come to the rescue.
It should be remembered that the best training time in one approach is the interval from 40 to 65 seconds. It is during this period of work that muscles develop with maximum efficiency. Accordingly, if you do six repetitions, then the time of one movement will be 7-8 seconds, with 12 repetitions - 5-6 seconds, and in case of giving the muscles relief, the speed increases even more - up to 3-4 seconds per repetition.
Sitting Dumbbell Exercise
In the sitting position, you can pump up your biceps with dumbbells and without Scott's board. To do this, sit on a bench, set the back at an angle of about 75-80 degrees, and lie on it so that the back fits snugly to its entire surface. During this exercise, you must ensure that the body remains motionless.
Hands with dumbbells are in the lower position on either side of you. Exercise can be done both with the rotation of the brushes, and without it. The easiest option is an exercise without pronation. In this case, the palms look forward below, and are turned back (towards you) at the top.
The pronation exercise provides for a smooth rotation of the hand while raising and lowering the shells. With this additional pumping, in addition to the biceps, the brachioradialis muscle is exposed . In this case, in the lower position, the palm looks back in the same way as in the upper position.
If we swing biceps with dumbbells, we have two options - do it simultaneously with two hands, or alternately. If you are going to lift dumbbells in turn, then carefully watch that your body does not bend in order to facilitate the work of the biceps. Remember that this is an isolated exercise, and the biceps of the shoulder should work exclusively.