The set of exercises on a biceps is used both beginners, and already experienced athletes. Today there is a huge number of exercises from which it is possible to create a complex which will allow to achieve good results. It is worth noticing that the developed bicepses are important for successful performance of other exercises, for example, on pumping of a breast and back.
The program of exercises on a biceps
That the training was the most effective, it is recommended to conform to some rules. First, choose exercises with a small amplitude not to injure a sheaf. Secondly, it is regularly worth training 3-4 times a week. Thirdly, it is important to observe the equipment to avoid injuries and to receive result. Carry out exercises in several approaches, doing till 10-15 times.
5 best exercises on a biceps:
- Horizontal pullings up by a reverse grip. Advantage is that during performance of exercise there is strong resistance which leads to muscle growth. The crossbeam has to be at the level of a solar plexus. Undertake a crossbeam a reverse grip that the distance between palms was wider than shoulders. Rest heels against a floor and you hold a body equal. To execute this effective exercise on a biceps, tighten a body to that level as the lower part of a breast will concern a crossbeam. It is important to cramp shovels at the same time also.
- Rises on Scott's bench. Very effective exercise during which performance the loading concentrates on a biceps. Rest the lower surface of hands against an exercise machine support, but only do not do it by elbows. Take out legs forward to record a body in a motionless state. Between elbows the distance has to be identical to width of shoulders. You hold a bar in hand and lift it most highly. Do not displace elbows and do everything slowly.
- Raising of a bar on an inclined bench. One more of the most effective exercises on a biceps is carried out on an inclined bench, at the same time the bar should be held in hand below. A task – exhaling, bend hands in elbows, at the same time they have to be motionless and work only for bending/extension. Record situation, and then, inhaling, lower a bar. It is important to carry out everything at slow speed.
- The French press lying. SP – lay down on a bench and you hold a bar over a breast on outstretched arms. A task – without moving hands, bend them in elbows, bringing closer a bar to the person. Then squeeze out a bar, but at the same time leave elbows a little bent.
"