When the muscles after training acquire sufficient volume, you can think about the formation of their beautiful relief. Men most often pay attention to training the biceps of the shoulder or biceps, because even in childhood, when proving who is stronger, the demonstration of their muscles served as a powerful weapon. You can get a beautiful relief of these muscles with the help of special exercises.
Instructions
Step 1
One of the first and most effective exercises is alternating or simultaneous flexion of the arms at the elbow joints. While standing this exercise is performed mainly to gain muscle mass, then when performed in a seated position it will help to create a relief of the biceps. You need to sit on a chair or bench, spread your knees to the sides, lower your hands so that your elbows rest on the inner thighs, and turn your palms towards you. If you pump each hand separately, you can hold onto something with your free hand - this will allow the torso to lean forward as much as possible and the arm to fully unbend. In this position, it is easy to control the muscle relief, not bending the arm completely. By observing the change in a specific part of the biceps during flexion and extension, you can determine the angle to which you should bend your arm when performing repetitions. It is better to work with light weight in order to focus on the execution technique.
Step 2
EZ barbells (curved barbells) will also help shape your biceps. The starting position is as follows: the legs are shoulder-width apart, the toes are slightly turned outward, the body is kept straight with a natural deflection in the lower back. The barbell is taken so that the palms are facing up. Holding your breath while inhaling, you need to raise the barbell to the torso, straining your biceps and not moving your elbows. At the top point, the bar is fixed for just a couple of seconds, and then you need to exhale and return to its original position. You should not unbend your arms to the end, let them be in constant tension. It is advisable to perform this exercise in 3-4 sets of 6-10 repetitions, increasing the weight of the bar with each approach.
Step 3
Useful for the formation of the relief of the biceps muscle exercises on the crossover simulator. The following exercise is especially effective for working out the peak of the biceps. Standing in the center of the frame, you need to take the handles of the cables so that your hands are turned, palms up. In the starting position, the arms should be slightly bent at the elbows, tense. While inhaling, you need to hold your breath and bend your elbows, drawing your hands to your head. When the handles reach the deltoid muscles, you need to linger in this position and additionally strain the muscles being worked out. After that, a smooth exhalation and return to the starting position is carried out. The body and elbows must be motionless during the exercise. It is advisable to perform 2 sets of 10-15 repetitions.
Step 4
Finally, to form a beautiful relief biceps, you can perform a dumbbell lift on a Scott bench. The forearms should be resting on a stubborn board, and the arms should not be fully extended throughout the entire exercise. Straining your biceps, you need to lift the dumbbells up, hold them at the end point for a few seconds, and then return to the starting position. The exercise is performed smoothly, without jerking. If it does not work out, you need to take dumbbells with less weight.
