Every day the number of sports fans continues to grow. Someone adheres to a healthy lifestyle and proper nutrition, someone makes daily runs and exercises in the morning, in general, each paves its way to health.
It is worth noting that not everyone is able to attend gyms, but this in no case should become the reason why you can not have the cherished figure, toned muscles and a relief press.
For the bodybuilder, biceps is one of the most important parts of the body to which they devote a lot of time. In addition, everyone knows the female passion experienced by them for embossed male hands.
How to pump biceps at home? This question is often asked by many men who want to have strong and beautiful hands. The main mistake of many who work hard at home on programs aimed at increasing the volume of the biceps is complex training schemes. A simple but proper technique is the main condition for training your biceps.
A person who has set a goal will be able to find a thousand ways to pump biceps at home.
First you need to get the necessary sports equipment that will help you perform exercises for biceps at home. First, you need two dumbbells, and ideally also a barbell. Secondly, your desire and persistent implementation of the necessary exercises.
Remember, in order to increase the volume of biceps, it is enough to engage once every two days. If you train more intensively, you will achieve growth in strength, not mass. Overloading the biceps will also not give the desired result, this most often applies to those who too actively begin intensive training.
Before starting the exercises, it is necessary to prepare all the muscles for physical exercises, so for a start you need to stretch a bit, making circular movements with shoulders and arms.
After the muscles have already been warmed up, you need to stand up straight, take the dumbbells in your hands, keep your back straight, and press your elbows against the body. Alternately raise each arm to the shoulder and slowly lower it. You need to repeat the exercise 12 times with each hand for four approaches. It is necessary to load each arm as alternately as possible.
Remember that the repetition and careful implementation of exercises is the key to success for those who are looking for a way to build biceps at home.
You will need a barbell to complete the next exercise. Elbows should be pressed to the body, and the bar should be lifted to the chin. This exercise requires maximum return, so increase the number of sets with each workout. The speed of each jerk with your hands also matters, so do this exercise as quickly as possible.
This exercise can be performed in different ways, depending on the grip of the hands on the bar. The first option: the grip is as wide as possible, the second as narrow as possible, while different muscles are involved and the maximum effect is achieved.
Another exercise, which, according to many famous bodybuilders, gives the maximum effect, is performed while sitting. Especially this exercise will appeal to those who are looking for a way to quickly build biceps at home. Leaning your triceps on the inside of your thigh, quickly lift the dumbbell to your shoulder. This exercise must be performed until the biceps fail, then you can change your arm with dumbbells. Make five repetitions.
Take dumbbells in your hands and lift them at an angle of 90 degrees in front of you with outstretched arms. Then repeat the same exercise, but with arms apart.
Thus, when answering the question of how to pump biceps at home, you can notice that a rather simple scheme is emerging that consists of several key exercises.