Workout

How to pump biceps for a man and a girl at home?

Athletic appearance has long been considered the main indicator of male abilities. Girls turn their eyes to guys who can protect their beloved, build a house and bring a mammoth to the hearth. Primitive instincts have not yet been canceled. Young and not so young people in a row reached out to the gyms for a beautiful body. The gym is definitely a great place to train. But what if, for a number of reasons, a person is forced to study at home? How to build biceps at home? The answers to these questions are below.

The biceps is a biceps muscle that flexes and extends the arm at the elbow joint.
For men, classes at home, as a rule, are always postponed until later due to the fact that many distractions interfere, including household ones. Explain to your family that it is vital for you to devote several hours a week to your loved one.

The best option is to play sports with your soulmate, friend, relative. This will increase motivation.

You should start with simple exercises and a general warm-up. Muscle tissue without warming up can be deformed, stretched. The recovery process will be long and tedious. A few minutes of jogging or walking in place, squats, tilts in different directions, raising your hands will save the body from overload. Ten minutes is enough.

After warming up, the muscles become more elastic, more supple. Don't start strength training right away. Let the body get used to the loads gradually. Otherwise, the nervous system will perceive physical training as an act of aggression. Hence the ensuing consequences - depression, neuroses. The bouquet can turn out to be very solid. It is a pity that there is no one to give such a present.

Overall plan

Increasing the pace of your workouts every day, move on to strength exercises. For example, to push-ups from the floor or on the uneven bars. This exercise is subject to any beginner. Similar exercises with your weight can be performed in the gym, in the park, at home. Cheap and cheerful. When they are performed, the muscles of not only the shoulder joint, but the entire upper body as a whole, participate. They are universal.

But how to quickly pump up biceps at home? The comrades who believe that pumping up a piece is a matter of one wave of the hand are greatly mistaken. You are not Neo, and there is no Morpheus, who will give you two magic pills to choose from.

When starting sports activities, sketch out a short workout plan. In the future, it should be expanded and supplemented with new exercises. Make adjustments, swap points (leave the first and last - this is unshakable).

The overall training plan may include the following elements:

Warm-up - light exercises to warm up the muscles;
Warm-up exercises with dumbbells are a necessary part of the exercises, their implementation ensures the study of the relief of the hand, a proper warm-up for the ligaments;
- if there is no home (usually installed in a doorway), then the school playground is a reliable springboard;
Exercises with a barbell - the first classes should be carried out with a trainer who will deliver the correct technique;
A hitch is a set of final movements to prevent subsequent muscle pain.

Do not invent a scooter - everything has been painted for a long time. General rules have been developed on how to increase the volume of the arm and not end up in intensive care. Power movements should be performed smoothly, without jerking and jerking. On exhalation, a dynamic phase is produced, on inspiration, a negative phase.

Arm curls with weights

There is a simple but effective exercise that is performed in several approaches. Develops shoulder volume. You will need: a chair (a sofa is also suitable, a bench in the yard) and dumbbells.

Sit down with a load in your hands on a stool;
The back is straight, spread your legs to the distance of the feet in different directions;
Press your hands to your chest;
Exhale - limbs kneel;
Inhale - hands slowly rise to the chest.

The exercise is performed 10 times, then a break. Make swings with your arms, move your elbows. Do you feel like you haven't finished it? Increase the load a little. It's not worth taking too much. In our case, the goal is not reached by leaps and bounds. The tread should be quiet, the steps in terms of increasing the load should be minimal.

Use various combinations: starting position - elbows on your knees (serve as a stop) or hold the load without support.

You can build biceps at home without dumbbells: instead of steel partners, take one and a half liter plastic bottles, fill them with water or sand. For a long time such a simulator will not live. We'll have to come up with a new device.

You can pump up the biceps with push-ups. The exercise is not difficult, but very useful.

good old hammer

Pumping up the biceps with dumbbells will help. The task is to make the lateral parts of the biceps muscle work. There is a formation of a rounded shape of the "bank".

Get upright. Keep your back straight.
Lower your hands with the projectile at the seams. The back of the hand should be on the outside, fingers pointing towards the body.
Dumbbells in turn rise up.
It is not recommended to relax the non-working limb, keep it slightly in a bent position.
A few seconds of delay and the position of the hand changes.
Do about 10 swings in 3 sets.

Make friends with a towel

Another good exercise. In fact, it resembles a hammer. You will need: dumbbells and a towel.

Fold the fabric in half;
Put a projectile in the center;
Grasp the ends of the towel with two bunches;
Raise your fists to your chest;
Slowly lower to starting position.

10 times in 3 runs. Lean forward when doing. Such training is suitable not only for a man, but also for a girl.

Not enough energy for all the exercises? Choose 2-3 to start, then gradually increase the loads. Over time, all 3 exercises will become a joy.

Alternate bending of the arms while sitting

Good exercise. You need a hard surface. The legs should be bent at a 90 degree angle.

Sit on a stool;
Spread your legs as wide as possible;
Take a dumbbell;
Put the elbow on the thigh, the joint should rest against the inner side of the thigh;
Bend your arm with the dumbbell;
Fix the movement at the top point for a couple of seconds;
Gently lower your hand.

After doing 10 lifts, change the limb. Muscles should not be relaxed when working with the elbow.

Faithful friend horizontal bar

Immediately good results on the horizontal bar will not appear. A good relationship with the iron bar will be built for more than one day.

To get started, hang on the horizontal bar, feel your weight, relax. Grasp the bar with your palms, as comfortable as possible. The main thing - do not reach up, try to press the horizontal bar to yourself. Only the muscles of the hands are involved.
Started getting your first pull-ups? Made it to ten? It's time to properly distribute the load on the biceps. It is possible to pump the muscle as much as possible with a reverse grip already shoulder width apart. The smaller the distance between the palms, the more intensively the muscle is worked out. To work the outer side of the biceps, spread your arms wide. Do you want a more even load on all muscles? Put your hands in the middle position.

An important role is played by the girth of the brushes of the crossbar. Let your fingers point in your direction. In the gym, this is called a reverse grip.

Working with a barbell

A barbell will help build biceps at home without dumbbells. Barbells can be purchased at any sporting goods store. No money - cut a hollow pipe, fill it with sand or gravel, solder two sides.

For the first exercises, such a projectile is also suitable. Start with one bar, gradually increase the load. Often, being a beginner, a person tries to plant all the discs that are. Take extra weight - say goodbye to your back or earn a dislocation.

It is recommended, of course, after long home workouts, eventually go to the gym. There, in addition to other advantages, an experienced trainer is waiting for you, who will tell you how to properly pump biceps, triceps and other muscle groups.

Power approaches are performed with insurance. The gym is a good place for fruitful self-improvement.

The main exercise that gives the maximum load on the biceps is:

Stand up straight, spread your legs shoulder-width apart;
Grasp the bar with an underhand grip (fingers facing you). Hands are located on the line of the shoulders;
Press your hands closer to your sides;
Bend your elbow joint 90 degrees;
When lifting the projectile, only the elbow works;
Raise the bar to your chest;
Lock for a couple of seconds;
Lower as you exhale.

Don't forget about breathing. Efficiency is achieved when done correctly. Only the elbow joint works. All other muscles remain motionless. The back is aligned. Do not swing to the beat of lifting the bar - this is a fatal mistake. This exercise can eventually be done at home alone, after watching the training video. But the first approach is recommended to be done under the supervision of a professional.

The last phase is a hitch

You can't stop exercising! For some time, the muscles are in good shape and require the continuation of the banquet. It is necessary to hold a hitch, stretching after a workout. Stretch. Raise one hand up, the other down. Stretch them in different directions. Move your shoulder blades, shoulders. After doing these manipulations with your own body, sit down and relax.

Pumping the body on only one "bank" does not end. There are many muscles in the human body that are waiting for attention. Press, for example.

When exercising with dumbbells at home, do not be too lazy to expand your training complex, increase the time. Performing a warm-up in the fresh air will have a beneficial effect on the psycho-emotional state.

When lifting the projectile, do not count the number of repetitions performed. Here the principle works - less is better, but better. Do not cheat and deceive your body. He notices everything.

An exercise that is not performed according to technique increases the risk of earning a sprain. Take the time to watch the instructional video, which shows the correct technique for performing the exercises.

Don't watch movies where Iron Arnie lifts a whole tree. This man has been rocking since he was 14. He has a book detailing workouts for beginners and pros. Learn from the professionals. Find the essential motivation to practice, unleash the sleeping primitive man who enjoyed his strength and dexterity.