How to pump the biceps at home, giving it just a few minutes a day

Biceps is the same muscle that lovesshow off every man, squeezing his hand at the elbow. This is loved by "strong men" of all ages, from schoolchildren of the lower grades to professional bodybuilders. It is on this muscle loves to admire the girls on the beaches and in the gyms, so every self-respecting man seeks not to disappoint his potential fans. This article will tell you how to pump the biceps at home, and what things should be paid special attention to.

If for constant training in the gym you havecatastrophically do not have enough time, do not despair - a beautiful "pumped up" biceps can be obtained at home, giving training less than an hour three to four times a week. To do this, it will take quite a bit - typing dumbbells, time for several exercises, which it is desirable to perform regularly, and a little effort. Rapidly inflate the biceps will help a set of several simple exercises described below.

Basic exercises that increase the bicepsfor a short period of time - these are various presses of dumbbells. These include elevations from the sitting position, inclined lifts, diagonal "hammer", lifts with a straight grip and lifts on the towel. If you understand the implementation of these simple exercises, it becomes quite clear how to swing the biceps at home and get the result in a couple of weeks.

The ascending seated. To perform this exercise, you must sit downon a chair and take in hands dumbbells weighing not less than five kilograms. Now we start taking turns to raise our hands to our palms, bending them in the elbows and pulling them to our shoulders. At the moment when the elbow forms a right angle, it is very important to start working with a hand so that the bicep at the end point is tense as much as possible. While one hand rises to the shoulder, the second should return to its original position. Perform such upgrades in three approaches, ten times each. Over time, you can increase the weight of each dumbbell.

Inclined lifts. Every athlete and coach who knows how to rockbiceps, always advise beginner this exercise. It consists in that the lifts, similar to those described above, are performed on an inclined board (it can be replaced by a large inflatable ball or the back of the chair). The hand is fixed in such a way that the elbow forms with the body an angle of forty-five degrees, and the weight of the dumbbell should load the muscles as much as possible (it is necessary so to pick it up so that the person can not lift the dumbbell more than fifteen times). Exercise is also carried out in three approaches ten times.

Diagonal "hammer". Standing with dumbbells in our hands, we begin alternatelylift them, touching the opposite shoulder. This exercise shows how to inflate the biceps, and also gives a load on the extensors of the wrist, the brachial muscle and the brachial muscle. It is the same number of times as the previous exercises.

Rise is a direct grip. Standing (we keep our feet shoulder width apart), we beginalternately raise the dumbbells with a direct grip, with the palms "from oneself." The hands must be bent as slowly as possible and without changing grip. At the top of the climb, you should take a moment to pause, and then continue the exercise. We make such ascents ten times in three approaches.

Rises on a towel. We fix a dumbbell weighing ten to fifteen (withtime weight can be increased) kilograms on a long towel and begin to carry out the lifts, keeping the elbows as still as possible. During the ascent, it is necessary to slightly turn out the brushes, changing the neutral grip to the grip "in line". Do not forget to make a short pause at the top point, so that the muscle is minimized at this moment.

Now you are familiar with the "theoretical part"which will show you how to pump the biceps at home. And how much these lessons will be successful for you in practice depends only on the regularity of the classes and the increase in the loads.