How to pump biceps without dumbbells and barbells at home? This question is the most popular among green athletes. Many people who decide to take the path of a healthy lifestyle face the same problems over and over again: some do not have enough finances to sign up for a simulator, while others, due to their hard work, cannot even allocate time for themselves physical exercises. Because of such barriers, most beginner “rolls” simply abandon this venture and never return to sports. If these people knew how to pump biceps without dumbbells and barbells and fit other muscle groups without the use of additional equipment, then they would not be so hasty to tie up with HLS! This article is dedicated to this problem.
What is biceps?
Biceps (or biceps) is located on the front of the shoulder. This muscle is attached by tendons to the scapula and radius. The main function of the biceps is the elbow flexion. Therefore, it is included in the work every time the elbow joint is bent and unbent.
Rules and Tips
Before you learn how to pump your arms at home without dumbbells and barbells, you need to familiarize yourself with important recommendations. If you follow all the tips described, you can greatly increase the progress of muscle growth!
- No need to train your hands too often. Many beginners mistakenly believe that the more often they pump their biceps, the sooner they will grow. This technique leads to overtraining, and you can completely forget about muscle growth in this situation! Arm muscles need to be trained no more than 1-2 times a week, so that they have time to recover.
- No need to train just your hands. Unfortunately, many beginner athletes are only interested in how to pump biceps without dumbbells and barbells at home. Such people do not understand that for the full development of muscles it is necessary to train other parts of the body (chest, back, legs, etc.). Only in this case you can find a beautiful and aesthetic physique!
- Rest is our everything. Do not forget that muscle mass does not grow during exercise, but during rest. If you engage in heavy physical activity every day and sleep less than 7-8 hours, then you can forever forget about training progress.
- Proper nutrition. Healthy and natural food is the basis of the muscle base of any fan of iron sports. You can ideally know how to pump biceps without dumbbells and barbells, but without a competent diet consisting of natural proteins and carbohydrates, you should not expect great success in training. Proteins can be obtained, for example, from eggs, milk, cottage cheese and other dairy products, and carbohydrates from cereals and pasta. The former are responsible for the restoration of muscle fibers after heavy physical exertion, the latter for energy.
- Progression of loads. Most people who are interested in how to build biceps without dumbbells and a barbell at home do not even suspect that an increase in working weights is the key to muscle growth. The stronger we become, the more our muscles become. To start the same mass-gathering process, you need to do each exercise in 3-4 sets of 8-12 times (this applies to almost all muscle groups). If an athlete feels that he can perform 12, 15 or more times, then this means that he needs to increase weight. The main thing is to do it very gradually and slowly, so as not to get a serious injury!
- Warm up. Alas, many novice bodybuilders do not pay attention to this important point, because of which their joints and muscle tissues later suffer. A good workout is necessary in order to prepare the body for subsequent serious stresses. Before class, you must always take 5-10 minutes to comprehensively warm all muscles and joints.
Biceps Pullups
Some beginners who are trying to find a way to build biceps without dumbbells and barbells do not even suspect that they can develop strong arms on a regular horizontal bar.
Pull-ups are a basic exercise that even professional bodybuilders do not disdain. It can be done both at home (this applies to those who have a horizontal bar at home) and on the street. During its implementation, it is necessary to keep the elbows perpendicular to the floor, and the body should be in an upright position.
If your own weight becomes small, and the number of pull-ups begins to exceed 12-15 times, then you need to gradually add weight. To make it easier is simple: just take a backpack, put there some kind of weight (filled bottles, books, stones, etc.) and put on.
Handmade items are a good alternative to iron!
You read the previous paragraph and already know how to build biceps without dumbbells and barbells. But what to do for those who, for certain reasons, are not able to practice on the crossbar? Or what to do in a situation when bad weather does not allow you to go out to work out on horizontal bars? In such cases, many athletes become interested in how to pump biceps without dumbbells, and barbells, and horizontal bars. But is this even possible? Answer: yes, it is possible! And you can do this with ordinary household items!
Using improvised things, you can simulate lifting dumbbells for biceps. As shells, ordinary water bottles are ideal. To make the home analogue of dumbbells as heavy as possible, you need to fill them with sand or stones. The technique of lifting bottles for biceps is not much different from the technique of doing the same exercise with dumbbells.
Another option is the previously mentioned backpack or briefcase. As in the case of bottles, you need to put something heavy in there in order to complicate your task.
What is an expander?
An expander is an excellent device, thanks to which you can work out your arm muscles well in isolation. This universal thing works due to the strength of resistance, and with its help you can simulate a lot of exercises for different muscle groups.
Exercise Exercise
Some people seem to want to know an effective way to “pump their cans”, but quite often intentionally ignore really good exercises. One of these is the traction of the expander.
The technique is simple and somewhat reminiscent of a classic barbell lift for biceps.
The ends of the expander must be picked up, and the middle of the foot pressed down. Further, without changing the position of the elbows, it is necessary to perform several lifts. To complicate the task, you can wrap the expander around your arms two or three times.
How many times a week to exercise and with what muscles to combine biceps training?
For example, you can adhere to the following scheme: on Monday, train the legs, chest and triceps, on Wednesday - the back, biceps and triceps, and on Friday - the back and shoulders. This technique is just an example, and those who read this article do not need to blindly follow it. Look for information, combine muscles according to your own sensations and, most importantly, always listen to your body!
Summary
Now you know how to build arms at home without dumbbells and barbells. If you perform 2-3 of the above exercises 1 time per week, while combining arm training with training of another muscle group (for example, chest), then you can achieve great results in the development of biceps. Following all the rules described in the article, you can get the maximum effect from training!