There are many techniques for building different muscle groups, including the biceps. The choice of a particular method, as a rule, depends on the goal and individual physical fitness.
Helpful hints
To maintain and pump up the biceps muscles, it is enough to use ordinary dumbbells, resistance bands, parallel bars or a horizontal bar. For the maximum possible pumping, you will need special simulators, type-setting dumbbells and a barbell.
Before starting resistance exercises, it is necessary to stretch all the muscles of the body well. Basic training is an integral part of any complex. It is recommended to start the lesson with small loads, gradually increasing them. Remember: the growth of the biceps directly depends on the magnitude of the load. The approaches should be alternated with short pauses of 2-3 minutes. When approaching vigorous exercise, you should try to avoid unnecessary physical exertion.
Experts pay attention to the nutrition of athletes, as it must be complete and correct for increased physical exertion.
Exercises for biceps
For physically prepared and strong people, bodybuilding experts advise using dumbbells weighing more than 25 kg to pump the biceps. Exercising with a lot of weight will help to build muscle mass to the maximum possible extent.
The most effective and simple exercise for biceps is to bend the elbow joint with dumbbells. When doing the exercise, for better stability, you need to bend your legs slightly.
Don't forget about breathing while doing biceps exercises. On inhalation - lowering of the hands, on exhalation - their rise. The exercise is performed at a slow pace. Do not fully straighten your arms when lowering. This will avoid unwanted muscle stretching. In the lower and upper positions of the hands, it is necessary to make small pauses of 2-3 seconds for rest.
It is possible to properly pump the muscles of the biceps using simple and affordable methods, which depend on the availability of this or that sports equipment. It should be noted that at home it is difficult to start biceps as hard and quickly as in the gym. For workouts at home, you need to use dumbbells, an expander, a crossbar.
To compensate for the underweight of the dumbbells and increase the load on the muscles, the equipment must be lifted much more slowly. The increase in muscle mass directly depends on the load on the muscles.
When training on the bar, the grip with the hands should be held in such a way that the palms are towards the face. When pulling up, pay attention to the rocking of the body of the body is minimal. The speed of the pull-up also affects the magnitude of the load. Please note: the lower the speed, the greater the load.
