Bulky, pumped up biceps are the goal of many men. Women also strive to make their arms embossed and, with the help of strength exercises, give the biceps a load. If you also dream of having beautiful hands, then at least 3 times a week do the strength complex below.
Instructions
Step 1
Take a dumbbell in the right river, with your left hand rest on the leg of the same name bent at the knee. As you inhale, take your right hand back, as you exhale, bend it at the elbow and pull the dumbbell to your shoulder. Do the exercise 20-25 times, repeat it with your left hand.
Step 2
Stand straight with your hands down, palms facing forward. While exhaling, simultaneously bend your elbows, while inhaling, lower them down. Repeat the exercise 20 more times.
Step 3
Extend your arms at chest level, palms up. Hold the dumbbells for 1 minute. With an exhalation, lower your arms along your body. As you inhale, raise your arms to the sides, pointing your palms up, hold them for another 1 minute. Then raise your arms a little closer to your head, at about a 45 degree angle, and lock for 30 seconds. Then completely relax your hands by lowering them down.
Step 4
Raise your straight arms above your head. As you inhale, spread them exactly to the sides, palms up. Make springy movements, swinging your arms up and down for 2-3 minutes. With an exhalation, bring your hands together and relax them.
Step 5
Bring your hands down, turn them palms forward. As you exhale, bend your right arm at the elbow, while inhaling, straighten it. With the next exhale, bend your left arm. Repeat this exercise 20 times with each hand.
Step 6
Press your arms to your sides, bending them at the elbows. As you exhale, extend your right hand forward, while inhaling, bring it back. Repeat the boxing movement with the next exhalation, only now with the left hand. Do 20-25 sets of this exercise with each hand.
Step 7
Raise your arms above your head. With an exhalation, lower them down, while inhaling, raise them to their original position. Repeat the exercise 20 times. Relax, then do 1 more set.
Step 8
There are also several additional ways to force the biceps. These are barbell swing, push-ups, boxing and swimming. Use them whenever you can, and then your biceps will always look pumped up and voluminous.
