Sport is a lever by correctly clicking on which you can make the body stronger. Nowadays, young people often forget about gyms and athletics. However, there are guys who are selflessly engaged in powerlifting and bodybuilding. These are the types of weightlifting that came to us from America. Whatever the case, athletes involved in such sports are building up huge muscle mass. Classes include training with heavy weights. For example, in powerlifting, an athlete can do a bench press with a projectile weight of 200-300 kilograms. How do you like that? However, such high results are achieved with the help of constant hard training according to a special program.
Each athlete chooses himself in which direction he should work. Almost all exercises require athletes to have well-developed arm biceps. Now there are many bioadditives, you can always go online and download a training program, in cities there are a lot of gyms. However, not many of us can boast a biceps volume of 45, or even more centimeters. What is the matter?
The basic exercise for pumping this muscle group is lifting the barbell to the biceps. When performing the set, the forearms, the shoulder girdle, the trapezius muscles, and, of course, the biceps themselves work. In order to successfully pump your hands, you only need a barbell and a few pancakes. As you can see, lifting the bar for biceps is very practical. Most often, athletes exercise while standing. In this case, the shell is taken with a grip from below. This is the most common configuration for this exercise.
During the set, keep your back straight, do not help yourself with your body. Otherwise, part of the load will be "eaten" by the shoulders. Raise the bar quickly, and lower it slowly. Do 3-4 sets of 8-12 reps. Of course, standing up for biceps is an effective way to significantly increase the mass of the biceps of the shoulder. This is a very popular exercise among athletes, but few people know that there are several more types of work with a projectile. Focusing on the forearms, make the barbell lift the upper grip. This exercise is similar to Scott's Bench.
Another method by which the biceps is pumped is to work with a bar with a variable narrow grip. Between the palms - the width is half that of the shoulders. Thus, the external part of the biceps is perfectly worked out. A wide grip better builds up the mass of the inner side of the biceps of the shoulder. These exercises are recommended for experienced athletes to do as an additional burden on their hands.
Many athletes prefer to lift the barbell to the biceps using the Scott bench. The athlete sits down, leaning his torso on a special device, takes the shell in his hands. In this case, the athlete's elbows must be clearly fixed on the bench. Only hand flexors work in the process. An athlete cannot help himself with either his body or his back. There is a maximum effect of pumping the lower biceps.
Composing a program of exercises, biceps and chest exercises are planned to be performed in one day. In this case, it is necessary to alternate sets. That is, we do a bench press, then lifting the barbell to the biceps while standing. Next, you can work out the upper part of the torso using wiring with a dumbbell. After we take the barbell and pump the biceps on Scott's bench. You can achieve the biceps of the shoulder with dumbbells. Do supination (twisting) best. Training should include a minimum of two - maximum four - exercises for pumping biceps. If you work for a lot of repetitions in the set should not be more than 6-8 times. During drying, start exercising with a lot of weight, and smoothly switch to lighter configurations, while significantly increasing the number of repetitions.
Work on your body is daily hard work. However, you gain not only muscle, but also harden your body.