How to quickly pump up biceps at home

Volumetric and embossed male biceps are associated in women with strength and excellent physical shape. The inflated muscles of the shoulder joint are of interest to girls, and make their owner the object of increased attention. You can achieve amazing results in 1, maximum - 2 months at home. You will need dumbbells, an improvised horizontal bar and a barbell with removable pancakes.

Approach one: simple selections for beginners

Start your workout with a warm-up to warm up your joints and prepare your muscles. If you refuse a five-minute exercise, and proceed immediately to the main exercises, the risk of stretch marks and tendon rupture increases.

Tilts, squats and hand swings will help wake up the body. It is necessary to bend and unbend the muscles of the shoulder joint without weighting agents, then shake the upper limbs several times, and proceed to the main program.

Push-ups for sculpted biceps
For people who are far from bodybuilding and have recently become acquainted with the sport, push-ups are recommended. Such exercises are ideal for home workouts, and even suitable for the office, if there is an empty office or other secluded place.

You can start pushing up from the wall if lifting the body from a lying position turned out to be an impossible task.

1. Rest your palms on a hard surface, an angle of 45 degrees should form between the body and the support.
2. Shift your weight onto your toes, lift your heels off the floor.
3. Straighten your back, it should not arch or “sink” inward, otherwise you can damage the spine and muscles.
4. If your feet slip, you should put a support under them, or practice on a rubber mat.
5. Put your hands either as wide as possible, or with a narrow grip, so that it is the biceps that are tensed, and not the pectoral muscles or wings.
6. Gently lower the body, freeze, counting 6 seconds to yourself, and slowly rise, taking the initial position.
7. Repeat until a slight pain appears in the hands.
8. In a similar way, they are also wrung out from the floor, trying to make the final approaches with their last strength so that the return is maximum.
9. You can’t fall sharply or use inertia to raise the body, because in this case the muscles are not loaded enough, and the results will have to wait a very long time.

It is easy to build a mini-horizontal bar at home: find a strong iron, in extreme cases, a wooden stick, and fix it in the doorway. You can purchase a bar at a sporting goods store, where it comes with all mounting accessories.

Beginners who bypassed the horizontal bars should stock up on gloves. Without these accessories, the palms are quickly rubbed and covered with calluses, there is a risk of peeling off the skin, and then you will have to forget about beautiful biceps for another month.

For the muscles of the shoulder joints to work, the hands should be placed shoulder-width apart. The distance between the upper limbs can be increased, the main thing is that it is convenient to lift the torso. The legs should be crossed, pulling the heels to the buttocks, but they should not necessarily touch.

1. The nails and wrists are turned towards the face, the body is slightly tilted back so that the chest looks at the crossbar.
2. Slowly raise your body by bending your arms. Kicking off is prohibited.
3. You should not overstrain the neck muscles, because the exercise is designed to train the biceps, not the wings or the trapezoid.
4. Fix at the top point, it is desirable that the chin is above the bar, and not under it or vice versa.
5. Count 4-7 seconds, depending on endurance, smoothly, without sudden movements, go down, but you can’t fully unbend your arms. Training is effective only when the muscles are in constant tension.

Pull-ups are hard for beginners. An athlete who does 10-15 push-ups will not necessarily be able to lift the torso at least once. It will take regular classes, and you should start with a minimum.

Hanging on the bar, do not relax the muscles of the arms, and try to pull yourself up at least a few centimeters or millimeters. Fix the position, and do the maximum number of repetitions until a slight pain in the biceps appears.

In order for the muscles to learn to take the correct position during push-ups, they need to be shown to them. Find a low bar, just above your own head, and lift your torso from the jump.

Tighten your biceps, and stay in a hanging position until you run out of strength. Stretching your legs, slowly lower your torso. Hang with tense biceps for 6-8 seconds to rest a little, and do a few of these repetitions.

When pulling up, one of the main roles is played not only by the position of the hands, but also by the number of approaches. During the first, you need to give all your best, before the second, rest for a minute - one and a half, and reduce the number of repetitions by two. Take a three-minute break, and pull yourself up as many times as during the first. Before the fourth, finishing run, the duration of the rest is 1 minute. The number of pull-ups, as in the second approach.

Muscles need to be tensed, but biceps also need time to recover. The ideal schedule for training is a day of classes, a day of rest. You can’t take long breaks either, because then all push-ups and pull-ups will be useless.

Approach two: dumbbells

Hard work makes a man out of a monkey, and a real professional out of a beginner who is ready to raise the bar. Basic exercises will prepare the biceps for intense loads with a barbell and dumbbells. A five-minute warm-up is not neglected even by experienced athletes, because it increases the effectiveness of training.

Working with accessories
You will need a stable stool, and a regular chair will do. Sit with your legs wide apart and rest your elbows on your thighs next to your knees. Squeeze the dumbbells in your hands, the palm should look up. Gently lower and raise the weighting agent, straining the biceps at the end point. Doing exercises is recommended for "one - four." When the palm approaches the shoulder, the wrist should be bent so that the nails look at the ceiling. Minimum 15 repetitions at a slow pace. You need to feel how each layer of the biceps is tensed.

The second exercise involves a fitness ball. Lie with your back on a sports unit, arms outstretched with dumbbells clamped in them. Bend your elbows slightly so that tension is felt in the muscles. The palms are turned to the ceiling, the legs firmly rest on the floor. Raise dumbbells above you with slightly bent arms, while maintaining balance.

The ball is not far away, it will be needed for the third exercise. Get on your knees in front of the inventory. Take a dumbbell in one hand, leave the other free. Rest your upper limb with a weighting agent against the ball, hold it with the other. Bend your hand with a dumbbell so that your fist is pointing at the ceiling. Lift the weight using the bicep muscles. The forearm should be perpendicular to the ceiling.

Unusual Techniques
Wrap the dumbbell in a long towel, fix it so that it does not fall out during training. Holding hands on the edges of sports equipment, take a standing position. Keep the upper limbs at the seams, put the legs so as not to lose balance. The head looks forward, the chin does not tilt. The elbows do not move when lifting the dumbbell, you can slightly press them to the body for fixation. The main load falls on the biceps, the hands turn outward. Having reached the top point, freeze for a while, and then lower it.

No extra equipment
Armed with dumbbells, take a standing position with your feet shoulder-width apart. Hold the weights with a straight grip when the palms are turned to the face with the back side. Without twisting your wrists, raise the dumbbells, smoothly bending your arms. Fix the upper limbs at the peak.

The hands are turned towards the hips. Both hands clench dumbbells, the top finger covers all the others. Keep your back with your legs straight, trying to transfer the load to the biceps. While the right hand is raised, the left remains motionless, tightly pressed to the body. The upper limbs alternate, as if two blacksmiths take turns hitting the anvil with hammers.

Approach three: barbell

Always have several pairs of pancakes of different weights on hand. You can alternate exercises with a barbell and dumbbells to improve the relief of the biceps. You should work with a lot of weight with a partner who can insure. It is recommended to start training with a barbell for people with developed muscles that can withstand intense loads.

Option one
Back against the wall. The palms holding the bar are looking at the ceiling. Elbows rest on the body. Raising the bar tightens the biceps, lowering the bar adds triceps. The weighting agent should rest against the chest. Hold your hands in this position for a few seconds, slowly lower.

You can do jerky lifts, but care is required here so as not to pull the ligaments and damage the joints.

Option two
Additional equipment is needed: a special simulator or an inclined bench that fixes the elbows and does not allow the back to take part in lifting the barbell. The weight of sports equipment should be impressive, but not limiting, so that the execution technique does not suffer.

Raise and lower the barbell, just like dumbbells. The range of motion should be limited, so the main load falls on the biceps.

Recommendations
It is advised to combine push-ups with pull-ups at a time, and add exercises with weights to them. To achieve a result, one approach will not be enough. Ideally, there should be 4 repetitions of each type of exercise with short breaks.

Diet is important too

Biceps should be developed along with the whole body, otherwise the figure will look disproportionate, and the results will have to wait 6 months or more. A balanced menu will accelerate the growth of muscle mass, in which there is always:

• chicken breast;
• fat-free cottage cheese and dairy products;
• fish, mackerel and salmon are very useful;
• brown brown rice (wild);
• oatmeal and other cereals that supply carbohydrates;
• vegetables, fresh and steam;
• eggs, at least 2 per day, but 10 is possible;
• beef or turkey as protein sources.

Every day you should eat meat, and vegetables, and cereals. The diet should be carefully planned so that it is balanced and nutritious.

What to Consider

1. Beginners are advised to keep a diary so as not to forget to train, and constantly monitor their progress.
2. In order for muscles to grow, you should sleep at least 8 hours a day.
3. Movement should be varied. In one workout, you should do about 5 different exercises.
4. You can't trust sources that promise instant results. The growth of the biceps depends on the individual characteristics of the body and the number of training sessions. Muscles will never become voluminous and embossed in a week or even a month.

The main rule of an athlete who wants to have beautiful biceps is training, intense and regular. At first, it will be difficult to overcome your own laziness, change your diet and constantly exercise, but the results are worth all the effort.

Video: how to pump up your arms at home