The biceps is a well-visible, large muscle that sits on the front of the shoulder. Many athletes devote most of their attention when playing sports to this muscle. Useful tips and a set of exercises will help build biceps at home in a short time.
Helpful information
The biceps structure has two beams or heads. Long - located on the outer, front of the arm. It starts from the glenoid fossa (upper edge of the scapula). The short head also starts from the scapula, but runs closer to the inside of the arm.
Flexion of the arm at the elbow joint is the main function of the biceps.
If you are just starting out, do not exercise every day. Muscle development should be gradual. Enough 2-3 workouts per week for 40-60 minutes. Remember, muscles love strength and repetitions.
Exercises for biceps
One of the simplest and most effective exercises that you can do at home is lifting dumbbells. In this case, you can pump up the muscles of the forearm and biceps. The exercise assumes, during lifting, the rotation of the hands with a turn outward. This technique leads to the strongest contraction of the biceps.
Take the starting position for the exercise. Stand up straight. Place your feet shoulder-width apart. Hold the dumbbells with your palms down, facing inward. Take a deep breath and hold your breath while lifting the dumbbells up. Begin turning the hands when the forearms are parallel to the floor. Please note: dumbbells should be lifted as high as possible. Repeat the rotation of the brushes in the opposite order, lowering the dumbbells. Return to the original position as soon as the elbows are bent at right angles.
When doing this exercise, try to keep your elbows still.
Spider flexion is a flexion exercise with elbows in place. It has several performance variations. The general technique is to tilt the body with free hanging of the arms. This exercise is great for building your shoulder and biceps muscles.
To do the exercise at home, sit on the edge of a bench or stool. Bend forward with your feet shoulder-width apart. Rest your elbows on the inner thighs. Take a barbell in your hands with a narrow grip. Do flexion and extension of the arms. The exercise should be repeated 15-20 times in 2-3 sets.
Alternating dumbbell curls can also help pump your biceps. The exercise involves the upper pectoralis major muscle, the anterior deltoid muscle, biceps, brachial and brachioradialis muscles.
Stand up straight or sit on the edge of a bench. Take dumbbells in your hands, turning your palms inward towards the body of the body. Breathe in and hold your breath. Bend one arm at the elbow, turning the hand towards you and lifting the dumbbell. Exhale at the end of the movement. Do the exercise alternating arms.
