No figure, especially a sports one, can do without a beautiful biceps.
What is biceps ">
In order to pump up biceps, it is necessary to do active movements with the elbow and shoulder joints. Muscles in this area can be developed from childhood, namely, doing pull-ups. Pulling up not only helps to stretch the muscles, but also develops them well, which in turn will give the biceps a beautiful rounded shape. But you need to remember the following - with one pull up you will not gain muscle mass, for this there is a special set of exercises.
If you are new to this business, but still want to have beautiful arm muscles, then you should ask yourself the following question:
- 1 How many times a week do you need to pump biceps?
- 2 Standing barbell lifting exercise.
- 3 Grip from below, arms shoulder-width apart.
- 4 Lifting a dumbbell while standing.
- 5 Hand emphasis on something sustainable.
- 6 Exercise on Scott's bench.
How many times a week do you need to swing biceps?
In this case, quality is important, not quantity, so do not focus on the number of exercises done.
You need to start with the smallest. We will provide you with several exercises, and you, having chosen two from them, proceed to classes. For each exercise, take 4-5 minutes, which will be 2-3 sets of 8-10 times. It will be enough to do just one day a week. After a quality load, the muscles should rest well.
It is also important to correctly select the weight of the inventory. It should be appropriate, that is, not too heavy, but not too light.
Gradually, the number of approaches and repetition of work should be increased. For example, up to 3-4 sets of 15-20 repetitions. Also, with an increase in approaches and repetitions, reduce the weight of the inventory, as this will improve the technique of execution, which is very important for the formation of a beautiful muscle.
So, let's move on to the exercises.
Standing barbell exercise.
Everyone knows how to do this exercise: the legs are shoulder-width apart, the back is slightly bent, we jerkily raise the bar over your head and slowly lower it to the shoulders.
This exercise helps to gain muscle mass very well, pumping all the muscles and making reinforcement on the biceps head.
Grip from below, arms shoulder-width apart.
Starting position: neck at the height of the hips, legs slightly bent at the knees, back straight. You need to slowly bend your arms, thereby raising the bar to the shoulders, while fixing the elbows on the sides of the body. After raising your arms, fix this position for 5-6 seconds without relaxing your muscles, then lower your arms slowly as well. It is very important that the body does not tilt or bend the back, as this not only affects the technique, but also gives large loads on the spine.
Standing dumbbell lift.
First you need to lift the dumbbells with one hand, and then with the other, while keeping your back straight. The other hand during the "rest" can be fixed on the body or "lay" at the seams.
The peculiarity of this exercise is that with heavy weight you can achieve significant results very quickly.
Hand emphasis on something sustainable.
In a hand we hold a dumbbell near a hip, a palm inward. Slowly raise your hand up, while unfolding the brush away from you, straining the muscles as much as possible. In the reverse order, return to the starting position.
Exercise on Scott's bench.
In this exercise, only the short biceps head works, as it is impossible to change the initial position of the hand.
Take the dumbbells in your hands and to the bench, take the emphasis lying. Bend and unbend your elbow slowly.
Beautiful biceps is what makes your arms beautiful, but you need to work a lot.