How to build the biceps at home?

How to build the biceps at home?

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How to build the biceps at home?

Every man wants to have beautiful and strong hands.It is not necessary to spend money on expensive subscriptions to the gym.It is possible to pump up your biceps at home.It's enough to have elementary shells and sports equipment.

How to build biceps

push-ups required to perform exercises with extra weight on the back (can replace weight belt) For rapid muscle growth.

push-ups must be at a slow pace.Reps should be about fifteen.Therefore, it is important to choose the best weight additional load (as a weighting agent may make pancakes from the bar or a bag of sand).Gradually increase the load should be.

pay due attention to rest (about two minutes between sets).And watch for the correct breathing (inhale and exhale lowering the body picked up on).

Beginners should not overtax the body during exercise.Therefore, exercise is required to start with a simple method.

  1. Starting position - lying stress, direct hands shoulder-width apart, back straight.
  2. Doing breath, slowly lower down, touching the floor chest.
  3. enclosure must be motionless, look at the floor.
  4. On an exhalation, return to the starting position.

Methods for pumping bicep

  1. Starting position - lying focused, hands shoulder-width apart in the deployed position (fingers pointing toward the feet).
  2. maximum push hands to the body.
  3. Perform the exercise by the method described above.At the same time, make sure that your elbows are not dispersed.
  4. to stop, you can use a special rack or dumbbells.
  5. necessary to do 4 sets of 20 repetitions.Training should be carried out 2 times a week.

How to build the biceps on the bar

want to make a normal workout to warm up muscles before exercise on the projectile.

When working on the bar is important to do the exercises by muscle, excluding any sudden movements.Do not hold your breath (breath is on load, inhale on the return to the starting position).

To properly exercise is to purchase additional equipment (gloves, fixing tape, weights for extra load).

Pulling narrow grip

  1. Hang on projectile distance between brushes less than the width of shoulders, shoulders lowered and laid back.
  2. tighten and bring the shoulder blades together.
  3. crossbar Touch the lower part of the chest, chin lift above the projectile.
  4. Return to the starting position.

Pulling average grip

  1. Hang on projectile: hands shoulder-width apart, shoulders lowered and laid back.
  2. tighten and bring the shoulder blades together.
  3. Touch crossbar upper part of the chest, chin lift above the projectile.
  4. Return to the starting position.

Partial tightening grip average

Following the previous procedure, you must perform a pull-up to the mid-amplitude.It is required to stay at the top and take the clavicle to the crossbar.

must perform 3 sets of 15 reps (to hold classes 2 times a week).

How to build biceps barbell

Weight pancakes at the bar should not exceed one kilogram.Maximum length of the neck - half a meter.

need to warm up your muscles before beginning exercise.

curls straight grip

  1. Take a wide grip shell, back straight.
  2. Raise the bar to your chest and back to the starting position, without straightening his hands until the end.
  3. Keep elbows were recorded.

curls reverse grip

  1. Take projectile wide reverse grip (thumbs down look), back straight.
  2. Raise the bar to your chest and back to the starting position, without straightening his hands until the end.
  3. sure that the body was motionless (you can fix the position of the body, stick to the wall).

curls in the slope

  1. Take the shell so that the hands are shoulder width apart.
  2. Lean (no sagging).
  3. Exercise on flexion-extension arms.

must perform 3 sets of 10 repetitions (to hold classes 2 times a week).

How to build biceps dumbbells

  1. Starting position - standing, feet shoulder width apart.Dumbbells in hands, elbows close to the body.Raise your arms up without jerks and return to starting position.
  2. Starting position is similar to the previous item.Lift the right arm up to shoulder level, return to starting position.Repeat the exercise with your left hand.
  3. Sit on the edge of a chair and raise your hands with dumbbells up to your chest.Then repeat the exercise, changing the sequence of hands.
  4. Lie down on a hard surface on the back.Raise your hands with dumbbells up and return to starting position.For this exercise, pick the right weight dumbbells in order to avoid injuries.

Again, that before each exercise is important to do a warm-up.

To pump up biceps, takes a 2-3 times a week.With this you can choose your favorite technique or to perform an exercise, while reducing the number of approaches.

exercises and tips are also looking for articles How to build biceps and How to swing at home.

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