Big and resilient arms, relief and firm abs are the dream of any bodybuilder. There are tons of exercises to achieve this dream. If it is not possible to train in the gym, there are exercises for home workouts, for workouts on the street.
Instructions
Step 1
The biceps is one of the most important and simple muscles to train. For pumping up your biceps, a bar, dumbbells or a horizontal bar are suitable for you.
Step 2
On the horizontal bar, training is best done in the morning. Before approaches, you should do a jog, about 10 -15 minutes.
To properly pump up your hands on the horizontal bar you need:
- Grab the projectile with a "female" or reverse grip.
- Pull up the maximum number of times, in four approaches.
Step 3
Dumbbell exercises require light weights. You should start with 5kg. Gradually, the load needs to be increased.
For dumbbell training:
- Sit on a bench or stool.
- Take a dumbbell in your hand.
- Place your elbow on the inside of your thigh.
- Bend and return the arm to its original position.
This type of exercise should be done 15 times in 4 sets.
Step 4
It's much easier if you have a gym. In addition to the bar, there are all kinds of simulators, especially for pumping up the muscles of the arms.
Step 5
For bar exercises:
- Sit on a chair or lean against the wall with your back.
- Pick up the bar and begin flexion movements at the elbow.
- Repeat 10 times four approaches.
Step 6
Pumping up the press is the simplest thing, which does not require additional simulators and shells.
The most common way is to swing the abs on the floor or incline bench.
To learn this you need:
- Lie on the floor, bend your knees.
- Bring your arms behind your head, or cross over your chest.
- Bend at the waist, reach your knees with your elbows.
Approaches should be done - four, for the maximum number of times.
Step 7
Exercises on an incline bench are performed in a similar way. One difference is that the amplitude increases, and, accordingly, the load. If an incline bench is not available, a weight can be used. You need to hold it with your hands behind your head.
Step 8
The press can be pumped up on the wall bars, or on the uneven bars. In both cases, the meaning is that the legs from the starting position need to be pulled up to the stomach, or raised horizontally.
