Biceps - this is the muscle that likes to show off every man, clutching the arm at the elbow.It is her love to show "strongmen" of all ages, from schoolchildren to professional bodybuilders.It was on this muscle love to admire girls on the beaches and in the gym, so every self-respecting man strives not to disappoint their potential fans.This article will tell you how to download your biceps at home, and what things it is worth special attention.
If constant training in the gym you have no time, do not despair - the beautiful "pumped" biceps can get at home, with training at least three hours or four times a week.You will need quite a bit - patterned dumbbell, while a few exercises that it is desirable to perform regularly, and little effort.Quickly bulging biceps will help complex of several simple exercises described below.
basic exercises that increase the biceps in the short term - is different dumbbell presses.These include rises from a sitting position, inclined lifts, diagonal "hammer" the ups and downs of the direct grip on the towel.If you deal with the implementation of these simple exercises, it becomes quite clear how to rock the house and biceps get the result in a couple of weeks.
upgrades sitting. For this exercise you need to sit on a chair and pick up a dumbbell weighing not less than five kilograms.Now we begin to take turns to raise his hands to his hands, bending them at the elbows and pulling up to the shoulders.At that moment, when the elbow forms a right angle, it is important to start working wrist to biceps at the end point was tense as possible.While one hand is raised to shoulder, the second should be returned to its original position.Perform these lifts must be in three sets of ten times each.Over time you can increase the weight of each dumbbell.
Inclined lifts. Every athlete and coach who knows how to pump your biceps, be sure to advise to start this exercise.It consists in that the lifts, such as those described above are performed on an inclined board (it can be replaced by a larger inflatable ball or seat back).Hand it fixed so that the arm formed with the body angle of forty-five degrees, and the maximum weight of the dumbbells must load the muscles (it is necessary to choose so that the person could not raise dumbbell more than fifteen times).Perform each exercise in three sets of ten.
Diagonal "hammer". standing with dumbbells in the hands begin to lift them turn, touching the opposite shoulder.This exercise shows how to pump up your biceps, as well as a strain on the wrist extensors, shoulder muscles and brachioradialis muscle.Running the same amount of time as the previous exercise.
Rises direct grip. Standing (keep legs shoulder width apart) begin alternately lifting dumbbells straight grip, palms "by themselves."Hands should be maximally bent slowly and without changing grip.At the top of lifting should be done second pause, and then continue the exercise.We are making such rises by ten times in three sets.
upgrades on a towel. Fix the dumbbell weighing ten to fifteen (eventually it will be possible to increase the weight) kg on the long towel and begin to perform upgrades, keeping your elbows as still as possible.During the ascent need a little brush to turn out, changing a neutral grip on the grip "in line."Do not forget to make a short pause at the top, to minimize muscle at this point.
Now you are familiar with the "theoretical part", which will show you how to download your biceps at home.And how these classes will be for you to be successful in practice depends on the regularity of employment and increasing workloads.
