increase muscle mass without hands can be burdensome trips to the gym.Correctly selected exercises for biceps, performed at home regularly - this is what will help you.However, for this you need dedication and elementary tools.
What is your biceps?
As you know, one of the relief muscles of the human body is just the biceps, or the biceps.It consists of a short and long muscle heads acting as "associates".It is worth noting that the aforementioned muscle even relaxed enough to noticeably on his hand, so the additional burden will only intensify its relief.
Its main function is the process of bending the forearm and shoulder, carried out with the participation of the shoulder joint.If you recall, that is an antagonist biceps triceps, it was he who helps to return the arm to its original position.
Since biceps quite noticeable, that is, stands out even without much effort, it is the most effective exercises for the biceps would be interesting to so many budding athletes and admirers of the relief of the body: in the summer the lack of media or having a "tummy" you can easily hide vest, and his hands alwaysThey are visible.
principles study biceps at home
Usually all weight training begins with the study of the hand muscles.Members wish as soon as possible to increase their volumes, but this approach is completely wrong.Hands grow along with the entire body, and pump them up to 50 cm in girth at breast volume of 1 m is simply impossible.
Note: if only deal with the training of hands, without a set of overall muscle mass, the desired result can not be achieved.One exercise for biceps will not solve the problem - we need a comprehensive approach.
Many people quite understandable reasons, can not go to the gym regularly, so they must have known effective exercises for biceps at home that can be performed even in the absence of special equipment on hand.This can help the study of the basic principles of the muscles.
main study arms
- judicious combination of intensity and volume of training.Efficiency growth and subsequent development of muscle is provided by one of basic exercises and more auxiliary.
- Proper nutrition.Train people need a certain diet that focuses on the growth of muscle mass.Meals should be fractional, but nutritious.It is best to drink protein shakes that contain at least 30 grams of protein before and after school.
- Proper distribution of workouts.Home exercises for the biceps should be performed no more than 2-3 times a week, and with varying intensity, the number of approaches and variations of movement.
- Regular changes in the composition of the training complex.Load any effective training complex no more than 6 weeks, after which there is a complete adaptation of the organism.Because of this every 1.5 month training program needs to be changed.Such an approach is guaranteed to eliminate the stagnation not only arms, but also all the muscle groups.
If we are talking about stress on the biceps hand exercises to perform better one day a week.It is often combined with the study of their pectoral muscles, although the division into groups is purely individual character.
flexion-extension arms in emphasis lying
If you can not do the exercises for biceps in the hall, it is possible to resort to basic movements, a lot of friends at school.We will focus on push-ups, or flexion-extension arms in emphasis lying.
Performing such exercises can be conducted using the contact platform, and without it.Due to the nature of movements such variant study arm muscles positive effect not only on the biceps and triceps.
correct formulation hands
Statement hand in this case is of great importance: it should mimic the lifting of shells, but the main function of the flexor muscles of the biceps is saved.However, it turns out to be more influential than other parts of the body.
Hands are positioned the same as with a simple push-ups, only the fingers need to "look" forward.It is prohibited to press the arms to the body as possible.In addition, it is important to shift the weight of the entire body slightly forward to the main burden falls on the hands of the treated area.Exercise for biceps at home to perform is not as difficult as it might seem at first.
During curls body goes down and his chest touches the floor.It is worth noting that the elbows should not diverge in different directions.Otherwise, it will not have the desired training effect and increase the risk of injury.
If the exercising person has the desire and opportunity, it is an exercise for biceps in the home can be complicated dumbbells or special stops.
barbell exercises
Since the right exercises for biceps are always associated with flexion and extension, the future value of this muscle will depend solely on the amplitude of movements.Reducing the amplitude of "works" on the formation of the relief, and the increase - the growth of muscle mass.There will be the limiter fixed support mounted at a certain angle, which will rest on the elbow.
However, first of all, you need to choose the right weight rod.Its weight should be significant, but not very big (technique will decline).Such an exercise for biceps at home to carry out simple enough: you have to stand up straight at a wall or sit on a support, take a grip and lift the bottom shell to her chest.
During elbows remain motionless, which increases the range of motion.When the shell is in the down position, the arms slightly bent, ie starting position begins not with straight arms.It does not allow full biceps muscle to relax and prepare to load.
Tip: do not raise the bar by the movement of elbow high as efforts on the biceps and your back will be minimal.This significantly reduces the training effect and can lead to injury.
Support will need to exercise at home biceps performed with limited amplitude.In this case, often using a special simulator with adjustable tilt.A great alternative may be inclined bench.
During the above exercise can be employed not only muscles of the arms, and back.It provides a comprehensive approach to the elaboration of the upper body.
exercises with dumbbells
where this sports toolkit used practically the same as in the previous version, the only difference is that it can alternately use.In other words, a load can be distributed, i.e. flexion and extension arms to carry out not only together but also independently.
most popular variants of pumping arm muscles using dumbbells are 2 ways, each athlete chooses for himself.
- Alternate rise with supination performed standing or sitting on the bench, both synchronously and alternately.We should pay attention to the rotation of the forearm; it is carried to the outside only during the ascent.When this happens the impact of exercise on biceps throughout its volume.
- Exercise "hammer" the biceps somewhat similar to the previous version.However, in this case the position of the hand remains unchanged throughout the cycle, and the palm refer to each other.Such an arrangement provides the elaboration of the outer part of the biceps.
Exercise for biceps using Expander or elastic fitness tape
This type of bleeding is similar to muscle exercise "hammer" on the biceps, although to distinguish it from the previous version is the use of other sports equipment.From the starting position standing, feet apart, tape or expander down performed flexion-extension arms.
It should be noted that the feet are in full contact with the floor surface, i.e. they are firmly fixed.Hands must be taken so the projectile, palms facing each other.
After proper preparation begins execution.Both arms are smoothly bent at the elbow towards the shoulder, and then they return to the starting position.Between sets recommended short pauses that allow muscles to relax a bit.
Of course, it's not all exercises for biceps that you can perform at home.Sophisticated training allow you to perform a lot more options, involving different groups of muscles.In addition, the use of any available equipment greatly enhances self-involved people.
guided technique perform classical exercises, you can easily adapt to a particular situation, that is to use what is at hand.Getting acquainted with the implementation of the various complexes, each adapting them for yourself.
If we assume that some of the exercises are too difficult for beginners, they perfectly replace the same lightweight version, or resort to the help of a partner.
Conclusion
The figure athlete development of each muscle is important.Only effective exercises for biceps , taking into account all the individual characteristics, will help to achieve the desired result.Besides, we must not forget that the work of his body is important proportion, however, training biceps, do not forget about other muscle groups.
