For decades, the construction system of the body (body-building) is one of the most popular sports.The development of muscles involved in every continent and in every country.Thus one of the most popular muscle is the bicep, many athletes have attached great importance to its development.To learn how to pump up your biceps, and will be discussed in this article.
What is the biceps
biceps, or the biceps, is responsible for all towing traffic rights.It can be used independently (in isolation), and in conjunction with the latissimus dorsi muscle.This is almost always activated when the forearm - to carry out traction, you must take a hard shell tightly wrists.
Nowadays there are many options as to how to pump up your biceps.This can be done in the gym, at home or even on the street using a conventional horizontal bar or crossbar.This applies not only trainers, but also such shells as expanders, barbells, dumbbells or barbell.There are several variants of this muscle bleeding, each of which has its own characteristics.
Exercises on board Scott
Biceps used while working the back muscles and is currently undergoing further bleeding.But for the full development requires the use of special, or isolated exercises that stress only his head.
One of the best ways to pump up your biceps in the gym is inclined board, or the board Scott.This simulator is a seat, in front of which is strengthened by the board slope to the horizon.For proper training to take a comfortable position to rest in her elbows, and in any case not to tear them from the surface during the entire exercise.
As a counterbalance to use dumbbells, barbells with a W-shaped stamp or block device, if this is by design.There are also species, which serves as a counterweight arm, which put the pancakes from the bar.But it is mainly used the bar.
Exercise is done in the same way as in most cases.If you want to pump up your biceps big size, the required number of repetitions in one approach should be no more than 6-7 times.For the comprehensive development of recommended exercise 8-12 times.And if you need to give the already-developed muscle relief, here come to the aid of repetition in excess of 15 times.
It is necessary to remember that the best time in one of the training approach is a gap of 40 to 65 seconds.It is for this period of the muscles develop with maximum efficiency.Accordingly, if you make six repetitions, while a movement amount of 7-8 seconds, 12 repetitions - 5-6 seconds, and in the case of giving the muscles more bump speed increases - 3-4 seconds per repetition.
exercises with dumbbells sitting
In the sitting position can be pumped biceps dumbbells without board Scott.You need to sit down on a bench set back at an angle of approximately 75-80 degrees, and lay down on it so that the back fits snugly to the entire surface.During this exercise, it must be ensured that the body remained motionless.
hands with dumbbells are in the lower position on both sides of you.Exercise can be done as a rotating brush, and without it.The easiest option - exercise without pronation.This palms facing forward at the bottom, and turned back (to you) at the top.
Exercise with pronation provides smooth rotation of the brush during the raising and lowering of shells.Thus in addition to the extra pumping bicep brachioradialis muscle exposed.In this case, in the lower position with palm facing backward as well as in the upper position.
If we swing dumbbell bicep, we have two options - to do it with both hands simultaneously or alternately.If you are going to lift weights at a time, then watch carefully to ensure that your body is bent in order to facilitate the work of the biceps.Remember that this is an isolated exercise, and work should be exclusively biceps.
