Beautiful muscular arms - the pride of every athlete.Many men spend a lot of time and effort to build muscle and achieve a beautiful terrain, increase physical strength biceps and triceps.The effectiveness and success of the training is assessed on the size and shape of the muscles, which bought competitor as a result of hard training.
Despite the efforts, some athletes to increase muscle hands becomes a real problem.In the search for effective training programs that will help qualitatively to work your biceps in combination with other muscles, to achieve the maximum volume, beautiful terrain, takes a lot of time and effort, but the result is poor.Are there any good exercises for biceps that will help with the minimum of effort to achieve excellent results?How to pump up your hands?
good exercise for biceps
Biceps - one of the relief of the muscles of the human hand, serves to flexion and extension of the upper extremities.It consists of short and long muscle head.Biceps is constantly on the mind, confirms the physical strength of an athlete.In this relaxed form of well-developed muscle beautiful athlete stands on the hand, and tight turns in a tight, relief ball.That is why both beginners and experienced athletes devote a lot of time exploring the relief and volume capacity of the muscle.
Most good bicep exercises help build muscle, using its natural functionality - bending or straightening the elbow.For exercise use different weighting gradually with the development of the athlete's physical strength, increasing weight load.Exercises aimed at the growth of muscle mass, performed with the maximum amplitude of flexion or extension of the hand.Incomplete flexing helps to achieve a clear outline and elaborate relief of muscle.
to pump hands, you need to add exercise to the biceps and triceps in the main program of your training.Performing complex, aimed at the development of this group of muscles, several times a week, you will achieve in the short term gain of muscle mass and beautiful terrain.You can do the exercises for biceps at home or in the gym.For training you will need a horizontal bar, barbells and dumbbells with removable pancakes to gradually increase the intensity of the load on the muscles.Consider the most effective exercises that are used to work out biceps leading athletes in the world.
Raising the bar standing
good exercise for biceps - lifting rods in a standing position.This element is a classic for the study of muscles in the arms, is a basic set of training strength sports.Raising the rod loads perfectly bicep, gives a good gain in muscle mass.
Technique:
- desk - keep the bar of the neck with both hands on the hips, feet shoulder width apart, back straight, knees slightly bent, elbows pressed close to the body, shoulders slumped;
- breath - slowly raising the projectile to the chest, arms bent at the elbows;
- exhale - slowly returns to its original stance.
Exercise is performed in 4-5 sets, with a break to rest no more than 45 seconds.Weight load and the number of times a set, define the basis of your current fitness level.Use a variety of techniques will be enough to maximize the effectiveness of training: the wide main burden falls on the long head of the muscle, with a narrow - a short.Doing this is a good exercise for biceps, keep your body still, vertically.Rocking, you exercise capacity of muscles with hands on chest and back muscles, thereby reducing the effectiveness of the training.
Raising the bar using a bench Scott
Bench Larry Scott, the famous bodybuilder, helps increase the effectiveness of exercise for biceps barbell.This option will allow you to workout specifically to work on the lower and middle part of the muscle, isolating the muscles of the rest of the load.Before the exercise you need to adjust the height of the palm rest to your height.
Technique:
- starting position - sit on the seat, back straight, hands over the bar put on the stand, have your elbows shoulder width apart;
- breath - slowly raising the projectile to the shoulders, elbows bent;
- exhale - slowly return to the starting position, fully straightening his arm.
Perform 4-5 sets to rest no more than 45 seconds.Such good exercises for biceps recommended using the curved neck EZ rod.This will reduce the load on the hand and wrist to avoid possible injuries.The weight of the projectile, the number rises at a time, is calculated based on your current training.Gradually increase the intensity of the load and the number of approaches to accelerate muscle gain.During exercise, the position of the body, keep your back straight, do not lie on the stand-feeding, do not wobble.This will allow you to maximize the effectiveness of the exercise.
thrust rod in the slope of the biceps
Such good exercises for biceps as thrust rod in the slope allows to double the load on the muscles as compared to conventional lifts projectile.This element of effective training in addition loads muscles of the back and chest.In carrying out this exercise on a regular basis, you are not only qualitatively escalate biceps and core muscles upper torso.
Technique:
- starting position - torn off the bar from the floor, lean forward, keep the body parallel to the floor, back straight, lower back does not bend;
- breath - tightens round to the chest;
- exhale - omitted, no straightening until the end of the hands.
recommended to start with the three approaches with little short rest.To increase the effectiveness of training using a variety of techniques grips: Wide / narrow, forward / reverse.This will allow you to work out the maximum number of muscles with just one exercise.Bar weight, the number of sets is determined individually.Take care that the body during exercise: keep your back straight, lower back stretch not and does not sag.
Romanian thrust the biceps
One of the best exercises for building mass and physical strength is bent on straight legs.This element uses 3/4 of the muscles of the body.Adding to the program these exercises for biceps, thighs and back, you are forced to work at the limit of muscle mass, thereby stimulate the growth of muscle.
Technique:
- starting position - get up close to the bar, tilt housing, undertake both hands behind the neck, legs slightly bent at the knees, back straight;
- breath - raise the level of the hips shell;
- exhale - falls to the floor.
Make 4 to 5 sets, to rest no more than 20 seconds.Bar weight, the number of repetitions in a set is determined based on the current physical fitness.During exercise, the position of the body, keep your back as straight, elbows and knees do not bend.Barbell off the floor by raising the body up, not by force of arm muscles.Grief try to keep as close to the knees.Such complex exercises for biceps, thighs and back, as the thrust with straight legs give good study almost all muscles of the body.
curls with dumbbells standing
Training barbell complement a variety of exercises for biceps with dumbbells.At home, the effective implementation of such elements as much as possible, using shells with removable pancakes.With the dumbbells you have the opportunity to study those areas of the biceps, which would not be used during a workout with a barbell.
Technique:
- stand - take dumbbells, stand up straight, back straight, feet shoulder width apart, knees slightly bent, arms along the body, the wrist outward;
- breath - slowly lift the shells to the shoulders by bending your elbows;
- way - slowly lower the dumbbells to the starting position.
recommend this exercise 3 to 5 sets, rest between sets no more than 30 seconds.Take care that the body: back straight, lower back does not bend, elbows pressed to his body.During a workout, the body kept straight, not shaken.To improve the efficiency exercise is recommended for lifting small dumbbells to perform twisting the hands so that the little finger is higher than the thumb.
Lifting dumbbells for biceps sitting
good exercise for biceps with dumbbells at home - Concentrated lifting the shell in a sitting position.Since this element is insulating, it is recommended to perform in the middle of a workout, after working with a barbell.When the load is high intensity exercise increases the amount of fine muscle biceps, giving it a beautiful shape in the form of a peak.
Technique:
- starting position - take a dumbbell in your right hand, sit on the edge of the bench, straddle, rests an elbow working hands on the inside of the right thigh with his free hand rely on the left knee;
- breath - slowly raise the working limb to shoulder, bending at the elbow;
- exhale - slowly return the arm to its original position, not straightening the elbow to the end.
number of approaches, time to rest, the operating weight is chosen based on your fitness, gradually increasing intensity.Watch carefully the position of the body during exercise: keep your back straight, do not wobble, lift the weight only by the resistance of the biceps.For the development of physical strength and achievements of the relief it recommended to do this exercise, practicing a large number of repetitions with small weights.
Training biceps with dumbbells on incline bench
Such good exercises for biceps is training with dumbbells on incline bench (angle of 45-60 degrees), well-developed muscles helping hand.Including this element is recommended to athletes with spinal cord injuries because it completely isolates the load from the muscles of the upper torso.
Technique:
- starting position - take dumbbells, sit on a bench, his back pressed tightly to a sloping surface, arms at your sides;
- breath - lift the shells to the shoulders, bending the arm at the elbow;
- exhale - slowly lower.
takes up to 5 sets, time to rest no more than 45 seconds.Weight dumbbells, a set number of repetitions are selected individually.Watch out for the position of the body and hands: straight back firmly pressed to the surface of the bench, the lower back does not bend, keep your elbows pressed against the body.To increase the effectiveness of exercise, use different techniques lifting dumbbells: forward, backward, with twisting, hammer.This will allow you to work not only qualitatively biceps and other muscles of the arms.
Study biceps on the bar
biceps exercises on the bar - an effective element of strength training, which allows high quality muscle mass pump body.With the implementation of elements of sports on the bar can get a good relief muscles of the torso, develop physical strength, endurance and flexibility.
Technique:
- starting position - hang on the bar, knees bent, legs crossed;
- breath - be pulled up so that the chin is above the bar;
- breath - scroll down.
Perform each exercise for 4-5 sets, rest time to 30 seconds.In the initial stages of all work carried out using the muscles of your body weight in the future to increase the load, use leg weighting.The most serious study biceps pull-up is achieved by direct or inverse narrow grip.Other options exercise load in more muscles of the back, chest and shoulders.Training on the bar makes it great to work the muscles of the torso, develops coordination, strength, endurance.
Conclusion
performing these good exercises for biceps at home or in the gym, do not forget to do a little pre-workout workout for all muscle groups.This will allow you to prepare the muscles for intensive load to avoid possible injuries and muscle tears.After class, be sure to spend a small banner that will increase the flexibility of the joints and tendons.
By training your biceps, be sure to pay attention to the technique of execution of each element.Try not to lift the maximum weight and do the exercise correctly.Each movement makes a slow rhythm, precisely controlling the work of the biceps and other muscles.This approach will help you in several times increase the effectiveness of training, quality work out the muscles and achieve a good result.
