Big biceps and relief is one of the main indicators of the strength and the overall development of the athlete.In addition, its volume often pay attention to the regulars beaches and various subcultures.At the same time, many young people can not or do not want to go to the gym regularly.Therefore, they are wondering how to pump up your biceps on the bar at home.
Classes on the bar are useful not only for beginners or those who do not go to the gym, but also experienced athletes.Muscles need to be pumped at different angles and with different weights weights, so tightening can serve as a good athlete additional exercises to develop the biceps.
What is the biceps
biceps, or the biceps, is responsible for the fold of the upper limb.It is necessary to carry out the traction movements are performed with the help of most of the muscles of the upper body.Most often, thinking about how to pump up your biceps on the bar, a person does not even know that developing it, he not only strengthens the upper arm, but also trains the muscles of the forearm and the latissimus dorsi.
In contrast to the extension, almost all kinds of elbow flexion in one way or another train biceps.If a person needs to pick something up, squeeze, pull up to her, this work will fulfill his biceps.There is therefore a need for its development and strengthening.
Exercises for the biceps on the bar
thinking about whether we can be pumped up on the bar, you have to understand that in fact does not allow the crossbar to use more than one motion for pumping the biceps.This movement - pulling.But there are several varieties of it, with which everyone can develop it, or pull the part of the biceps muscle, which needs to be further developed.
Pulling is an exercise that can be performed under different conditions.It concerns a method for the grip of the hands, the distances between them and the use of additional weights.
Biceps has a heterogeneous structure and is divided into an outer and an inner part, and the upper and lower head.If you need to work through the outer part, then it's simple enough to do.Use a narrow grip, in which the distance between the hands of only a few centimeters.
Asked how to pump up your biceps on the bar on the inside, it is worth noting that it is only possible grip pumping on top of the crossbar.This is due to the fact that if the hands are wider than shoulders, pulling up the grip from below, that is, hands to yourself, is a very uncomfortable exercise.
In addition, a grip requires the active participation of the latissimus dorsi, which significantly reduces the load on the hands.However, this property does not apply to the forearm - as if you did not widely spread his hands on the bar, the efforts of brushes for retention in your body dangling in the state will be the same.
now deal with how to pump up your biceps on the bar by means of the interchange of brushes.If the grip is carried out so that the palm towards you, it is experiencing the greatest load the short head of the biceps, allowing to increase its height and diameter.The properties of this exercise close to the insulation.
If the palms are directed away from you, so you lengthen biceps uniformly moving it closer to the elbow joint.Since experienced athletes often addicted to isolation exercises, conventional tightening will benefit them and allow for a large volume of cross biceps add length, which ultimately will increase its weight.
We are dismantled the basic principles of home training biceps.So now, knowing that what you are doing, we can only find time to pump up your biceps on the bar.Normally this is enough for about a hundred pull-ups in one day.
Once upon a time my coach told me: "If you want to have broad shoulders and bulging biceps, pull-up always and everywhere.For this fit the horizontal bar, horizontal bar, and a branch of a tree ledge reinforcement in the wall. "As a result, in just one summer, I almost tripled its performance, instead of nine times and was able to catch up 25.
