The business card of any athlete is biceps. When bending the arm, he pours into a tight "ball" and speaks of the strength of a man. If you are a beginner in muscle pumping, and you want to have a beautiful and strong biceps, then here are a couple of simple tips and some simple exercises that you can do at home.
It is necessary
Barbell, dumbbells
Instructions
Step 1
Despite the obvious convenience of home workouts, it is best to do them in the gym. there is all the necessary equipment, and you can resort to the competent help of a coach at any moment.
Step 2
Do not load the biceps with a large volume of loads, the ideal technique for performing the exercise is important here. The biceps is a small muscle that requires careful training.
Step 3
Select the weight of the weights in such a way that you can perform the set number of repetitions with the utmost skill.
Step 4
Choose any two exercises below and do two sets of 8-12 repetitions in each exercise. Train your biceps once a week at any time that suits you.
Step 5
Standing barbell curl. Grab the barbell with a medium grip and slowly and in a controlled manner raise it to chest level. Turn your hands in the opposite direction from you, this will help to stretch the biceps as much as possible and accelerate its growth. Slowly return the barbell to the starting position. Avoid body jerking and keep your back straight.
Step 6
Alternate standing dumbbell curls. Take two dumbbells of the same weight and stand up straight. This is the starting position. Bend one arm slowly. The dumbbell needs to be lifted with the effort of the biceps - do not swing the body, this way you take the load off the muscle. After making a distinct pause, return the dumbbell to its original position. Make the same movement with the other hand. This will be one repeat.
Step 7
Concentrated biceps curls. Sit on the edge of a bench with your legs wide apart. Put your hand on the inner thigh, lower your hand so that the elbow is below the knee. With an isolated biceps force, lift the dumbbell up, flex the biceps, then extend the arm. Isolated effort means that you should do the exercise using only biceps strength, without shifting some of the load to other muscles in the body.
Step 8
Follow these tips and very soon you will become the owner of a beautiful and powerful biceps.
