The muscles of the arms and shoulder girdle play a huge role in the development of an attractive body. The main muscles of the arm are the biceps - the biceps muscle and the triceps - the triceps. You can develop biceps without exercise machines, without barbells and dumbbells.
Instructions
Step 1
Make a fist with your left hand and wrap your right hand around it. Bend your arm at the elbow. At the same time, counteract this movement with your right hand. Try to distribute the load evenly. The first exercises should not be done at maximum load. To warm up the biceps muscles, do this exercise 20 times for each arm.
Step 2
Place your left hand with your palm down and do the exercise similar to the previous one. Maintain the original load on the arm throughout the entire bend. This exercise is called isotonic and promotes faster development of the biceps compared to exercises using a dumbbell.
Step 3
Grip the fingers of one hand with the fingers of the other so that you get a lock. Raise your arms parallel to the floor in front of you. Pull your right hand towards you and resist this movement with your left hand. The biceps loading will be counteracted by the triceps of the other arm.
Step 4
Make a fist with the fingers of your left hand and place your right hand on it. Move your right hand towards your shoulder and resist it with your left hand. Do this exercise at least 15 times with a gradual increase in load.
Step 5
Clasp your hands together and raise them above your head. Bend your right arm at the elbow, pressing on it with your left hand. The exercise is performed in zigzags, gradually lowering the starting position of the hands.
Step 6
Rotate your torso 90 degrees and do the same exercise. This exercise should be performed at least 10 times with the maximum load.
Step 7
Raise your right hand up and wrap it around the fingers of your left hand. Pull down your left hand, preventing it from moving with your right hand. This exercise trains the biceps as if you were pulling up on a horizontal bar. Swap hands and repeat 25 times.
Step 8
Put your hands down. Place the right hand on the left wrist. Bend your arm at the elbow. When bending your arm, resist it with your other hand.
Step 9
Place your left hand in front of you parallel to the floor. Grab your wrist with your right hand. Move your left hand towards your head, blocking it with your right hand. Do this exercise with maximum load.
