Exercises for the biceps at home and in the hall

Biceps is one of the most popular muscles among people attending the gym.Often people perform exercises that affect a group of muscles, because it receives only a small part of the load.Now it will be told how to pump the biceps in the gym and at home.

Contents:

• Products for increasing muscle mass
• Exercises for bicep at home
• For girls
• Exercises for biceps with dumbbells
• Exercises on the bar

Products for increasing muscle mass

The basis for muscle growth is notTraining, and food.Without it, the body has nowhere to take building materials for muscle tissue, which reduces all load to zero.It is necessary to create a sports diet that will allow the body to supply the necessary substances.

Three components are used for muscle growth: protein, amino acids and water.Of course, that the complete list of substances is much greater, but these are the main ones for building muscle tissue.Diet on their basis will increase the effectiveness of training and ensure development.

Amino acids are supplied to the body from many products, but their optimum source is fish.

It will protect and strengthen the body, contributing to its development.In the choice of fish, nothing restricts, any of the common species is useful.But the best fish for bodybuilding is tuna.It is a source of not only amino acids, but also protein.

As for protein, it's easy to find.Dairy products, eggs, some types of meat - protein is everywhere.A person regularly takes it, but the usual volume is not enough to work in the gym.Therefore, it is better to add the following products to the diet:

• Eggs
• Milk
• Chicken breast
• Turkey turkey
• Lentils

High protein content is also available in other products that may be to your liking.It is better to create an individual diet, which will be optimal for the body and taste preferences.

These substances can be obtained from sports nutrition.It contains an optimal set of natural substances that will allow the body to develop.But its cost is high, it is better to eat on a diet.

The basis for muscle growth is nutrition.This will give the body material for development, which will increase the effectiveness of training.An alternative is sports nutrition, but it is not always accessible.

Exercises on the biceps at home

Not everyone can find time to go to the gym.This is not a reason to neglect training.A variety of exercises for the biceps at home will pump up the body without exercisers.

As a technique without additional equipment, you can use push-ups.With proper execution, they allow you to load the biceps, thereby developing it.For difficulty, you can use a stool by lifting your legs above your head.

The method is simple in execution, the load falls on:

• Chest
• Hands
• Forearms

Another kind of exercise, pulling up from the floor.Take a weighed state, legs and arms are on the supports, and the trunk is below their level.The palms are placed with a back grip.Then pull up to the top edge of the table with the help of hands, bending them in the elbows.This method heavily loads them and gives a good effect.Pulling is slow, which ensures optimal results.

The key to the development of muscles is to increase the load.And when you work with your body it's hard to do.Therefore, without shells( dumbbells or barbells) you need to increase the load in other ways.

For push-ups and pull-ups, a backpack stuffed with something heavy is suitable.It is advisable to pick up several items to further regulate the load.

At the same time there is a possibility of food at home.You need to eat at the end of training, to nourish the muscles.This affects their growth, because it provides resources for the construction of tissue.

You can pump your biceps at home.For this, there are several techniques that allow you to experience high loads.It is necessary to increase the working weight, otherwise the effect of training will solidify at one level.

For more information, please download from the video.

Exercises for the biceps for girls

The physiology of girls differs from the male.Their biceps is not positioned to grow at a genetic level, so the result will be a relief small muscles.It looks beautiful, so girls should not neglect training.

Female technology is identical to that of men.There is no weight gain, because to achieve the result it is enough to use light shells.

Among the exercises note:

• Push-ups from the chair.This exercise is highly effective and allows you to develop muscle.The initial posture - the back is pressed to a chair or other support, the hands are located on the very support.Raise your body up.This greatly loads the body, so the height of the initial position should be selected.Push-ups are done slowly so that the hands carry all the load.
• Lifting dumbbells to the biceps.One of the effective exercises with dumbbells.Starting position - standing exactly, dumbbells are lowered.On inhaling, raise your hands, at the same time hands are directed to the face.On expiration, return to the initial position.It is executed 10 times per approach, the day before the three approaches.
• Press the barbell on the chest.Before you need to choose the weight.It must be tangible, but it should not interfere with the technique of execution.Starting position - standing, the bar is taken from below.First it is lowered, after which it rises to the chest.In this case the elbows are motionless, the press is performed only by the efforts of the biceps and back.Do not give up your hands to the end when you repeat, it's best to leave them bent.

All exercises should be performed slowly, without explosive force.This will maximize the effectiveness of training.

So girls have harder biceps to pump up than men.This should not stop, because there are many exercises for training.Perform them slowly, which will give the best effect.

Exercises for the biceps with dumbbells

Still dumbbells are the most effective tool for developing the biceps.They allow to achieve an isolated load, affecting only the hands.And free weight adjustment allows you to constantly develop without stopping at any bar.

Several exercises are used for work.Among them:

• Hand bending sitting on a bench.This method is called concentrated bending.Sitting on a bench or a stool, push the legs apart, while the hand from the dumbbells is placed between the legs so that the elbow rests against the knee area.Then simply press is done.Repeat 10-15 times.
• Climbing upright.Starting position - standing, hands with dumbbells along the body with a straight grip.Normal press.You can not use a brush, dumbbells should stay in the same position.At the top, pause.Repeat 15-20 times.
• Lifts on a towel.A non-standard exercise that will distribute the load evenly.Starting position is standing.In the hands of the ends is a towel, in which a dumbbell is wrapped.Then press the chest, the palm turns outward.The elbows are still.At the top, a pause is needed.Repeat 15-20 times.
• Lifting dumbbells while sitting on a bench.Starting position - sitting on a chair or bench, feet shoulder-width apart.The dumbbells are held behind the line of legs, the palms are pointed inwards.After the entrance there is a rise.To raise synchronously to the chest, pussies to turn outward.The elbows are motionless.

The biceps are easiest to pump with dumbbells.For them, there is a mass of exercises that allow you to maximize the effect of training.It is necessary to increase weight in order to achieve results.

Exercises on the biceps on the

The presence of a horizontal bar allows you to conduct strength training.Tightening promotes the development of the arms and back.

Among the exercises on the horizontal bar mark:

• Pulling back grip.No changes in technique, simple reverse grip and pull-up without full straightening.Repeat as far as possible, optimally 8-15 times.If pulling is easy, then add weight by using the load on the legs or back.Hvat is not wide, it will concentrate the load on the hands.
• Tightening with a straight grip.Also there are no changes, but it is better to grab more widely.Repeated 8-15 times.

Work on the bar allows you to develop not only the biceps, but also a whole complex of muscles of the back, arms and chest.It is necessary to increase weight with the help of an additional load, otherwise weight training can go to athletics, which weakly contributes to the development of the body.

When working on a horizontal bar, you need to pay attention to some factors.This will increase the effectiveness of training and allow the muscles to develop faster:

• A warm-up before pull-up is important for the technique.
• The absence of jerks in performance is the key to development.
• You can not swing.
• You need to control your own breathing.
• Concentrate the load on the bicep.

Therefore, the bar is an excellent partner for the development of the biceps.Using the weight of his body, a person achieves optimal load results.This allows you to effectively develop to a certain threshold, after which you need to use the load.

The type of grip is important for biceps exercises.With a narrow grip, all the load goes to the inner beam, and the external almost does not strain.With a broad grip the case is reversed, the external receives a large load.It is necessary to choose the best option, but it is better to use an average grip.

So it's not that difficult to pump the biceps.To do this, it is enough to follow a sports diet and perform exercises.You can do this at home, but a gym or a horizontal bar will give a greater effect from training.