Novice bodybuilders try to focus on pumping up the muscles of the arms. Indeed, large biceps give the whole figure an imposing look, especially in the summer when you can flaunt in a short sleeve T-shirt. When working on an increase in biceps, one should not forget that the entire figure of an athlete should be folded harmoniously and proportionally.
Necessary
- - barbell;
- - dumbbells;
- - gymnastic bar;
- - simulators for the development of arm muscles.
Instructions
Step 1
Use a comprehensive resistance exercise program to increase your biceps. These include lifting bent elbows with dumbbells and a barbell, pull-ups from a hanging position on the bar, lower pull using a block. The main condition for working out the biceps is not an increase in the weight of the shells, but the correct technique for performing tasks.
Step 2
When performing exercises for the development of biceps, you should make sure that the movements are not sharp, but smooth. To avoid the inclusion of other muscle groups in the work, use the so-called isolated exercises. To do this, when lifting the bar with the forearms, you can lean your back against the wall, and when lifting the dumbbells, use an inclined stand that allows you to fix the shoulder.
Step 3
Combine biceps exercises with upper back exercises that actively engage the muscles in your arms. Remember that the arms should be developed in proportion. The workout should also include exercises for the triceps and working out the forearms, which are considered "stubborn" muscles.
Step 4
When working with dumbbells, make sure that your elbows are in the correct position. They should not be facing forward or to the sides. With your elbows locked, lifting the dumbbells will do the most to build biceps mass.
Step 5
Pay special attention to the pull-up on the bar. This is the easiest and most affordable way to increase biceps even at home. Perform pull-ups, changing the width of the grip from narrow to wide. In this case, all muscle bundles will be involved. Use the reverse grip pull-up to work the top of the bicep. As you train, increase the load by attaching weights to the belt.
Step 6
Select the correct load. For the growth of the biceps, the weight of the projectile must be such that it allows you to do at least 8 and no more than 12 repetitions. A small number of repetitions will work on arm strength, and a large number of them will contribute to the development of general and strength endurance. In each exercise, do 5-7 approaches to the apparatus (sets).
