Harmoniously developed arms are usually associated with large biceps. But what if you simply don't have time to go to the gym, but you still want to have a beautiful body? The solution is simple - to pump up biceps at home is not so difficult, the simplest sports equipment and half an hour a day are enough.
It is necessary
- - Two dumbbells
- - Barbell
Instructions
Step 1
Stand straight with feet shoulder-width apart. Knead the shoulder joints and elbows with swinging movements, first with bent arms, then straight. Do swing movements for five minutes. This will provide yourself with the necessary preparation of the joints for the upcoming exercises.
Step 2
Stand up straight with your back straight and look just above your height. Straighten your neck and, taking the dumbbells in your hands, press your elbows to the body. Alternately raise each hand at medium speed to the shoulder and lower it down without fixing it in this position. Do twelve repetitions with each hand, and repeat this set four times.
Step 3
Recover your breath, pick up a barbell. Stand up straight with your head looking straight. Press your elbows to your torso and lift the bar up to your chin in sharp movements. Repeat this exercise thirty times in three sets. On the last set, do fifteen reps, you can use a little cheating and more reps - in this approach, you need to load the biceps as much as possible.
Step 4
Sit on a chair and take the dumbbell with the weight you used in the first exercise in your right hand. Place your triceps on your inner thigh and lift it up as quickly as possible. After reaching bicep failure, switch arms. Do this exercise before the ceiling of failure is five reps with each hand.
