Exercises for a biceps

Many men, beginning to play sports, first of all try to load a biceps. There are many exercises on the mass of a biceps that often leads into a blind alley as there is a wish to pick up really effective complex which will allow to increase force. Well developed hands it not only is beautiful, but also it is necessary for a training of other parts of a body.

The most effective exercises on a biceps

Before passing to examples, it would be desirable to make some recommendations:

1. Exercise should not be dangerous to sheaves therefore movements have to be carried out with a small amplitude.
2. If after several trainings there is no result, then, most likely, some wine in the wrong performance of exercises therefore try to control movements, concentrating attention only on muscle work.
3. You should not choose for a training of 10 exercises and to carry out 10 approaches as the inefficiency of such program is proved for a long time. Experts recommend to pick up 3 exercises and to do till 10-12 repetitions in 3 approaches.
4. Carry out exercises, giving all the best on a maximum, even when there is no forces, try to do 2-3 more times.
5. It is important to train regularly as the good result will not be, but also you should not load a biceps every day as muscles need time for rest and restoration.

Now we will pass directly to the best exercises to a biceps of which it will be possible to make the individual complex.

1. Costing raising of a bar. For performance of this exercise on a biceps it is possible to take a bar a direct and reverse grip. Let's consider the second option. SP – get up directly and take a bar so that between hands there were no more than 0.5 m. It is important to hold elbows pressed to the case. Shoulders have to be a little directed back, and a back equal. A task – inhaling, bend hands in elbows, lifting a bar to a breast, and on an exhalation lower it to hips, but only do not unbend a hand completely. It is necessary to carry out exercise at slow speed to feel loading.
2. Exercise on a biceps "Hammer". For performance of this exercise it is necessary to take dumbbells, having sent to a palm to the case. SP – get up directly, holding a back equal, and here it is necessary to bend legs a little in knees. A task – inhaling and straining a biceps of the right hand, bend it in an elbow and lift a dumbbell to a shoulder. It is important to record an elbow in a motionless state, that is it should not move forward, sideways, etc. Record situation for couple of seconds, and then, exhaling, lower a hand. After that repeat exercise with other hand. Carry out everything at slow speed, feeling loading.
3. Pullings up. We will carry out this exercise for a biceps average direct hold, but also the option with a reverse grip approaches. SP – take a crossbeam so that palms were directed forward, and between them the distance was identical to width of shoulders. It is important to cave in a little in a back, to bend legs in knees and to cross them. Bend hands in elbows, trying to reach a crossbeam a breast. During raising of a shovel it is necessary to reduce. Then fall, but completely you should not unbend hands.
4. Zottman's raising. This exercise for a biceps is suitable both for the house, and for the hall. It is worth noticing that many unfairly forgot about it though this exercise and is effective. SP – get up directly, pick up dumbbells and you hold them a reverse grip on each side. It is recommended to bend legs a little in knees, and here you hold a back equal. A task – record elbows in a motionless state and, bending them, lift dumbbells up. Having reached the top point, it is necessary to turn hands inside that will be changed also by the successful fellow, that is palms will be directed outside. Slowly lower dumbbells down, but do not unbend a hand completely. Then, develop brushes again and repeat everything at first.

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