Quite often regular trainings don't yield desirable result. It is necessary to consider that systematic performance of the certain set of exercises - not the main thing. You shouldn't forget also about quality of trainings. Useful recommendations will help to pump up the biceps correctly.
It is required to you
- - post;
- - dumbbells;
- - bench.
Instruction
1. Use the correct grip effectively to pump up the biceps. There are nuances. The fact is that when bending hands with the post width of the grip absolutely differently influences growth of muscle bulk. At the standard clip of the post (shoulder width apart) action is accented on the internal and external head of the biceps equally. It should be considered. The wider you will choose the grip, the more loading will arrive on the internal part of the biceps. Respectively, at the narrow grip - on the contrary. Raising of the post will help to increase the size of both the internal, and external part of the biceps.
2. "bending of hands with the post" begin exercise with 4 approaches. At the beginning use the narrow grip. Distance between hands has to make no more than 20 cm. Carry out the second approach with the average grip. For this purpose hands have to be on width of hips. The third approach - grip on width of shoulders. In this case loading will evenly be located. The last grip is wide.
3. When performing exercises you remember advantages of the partial movement. It means that the reduced range in this case forces all muscle fibers of necessary group of muscles to be reduced in the accelerated rhythm. Correctly to pump up the biceps, use this method. Also consider that when bending hands with the post from the sitting position, the athlete can take the weight 20-30% heavier. For this reason include this exercise at the beginning of the training.
4. Stretch the biceps. Thus, you will achieve positive result much earlier. Bending of hands with dumbbells on the inclined bench - one of the few exercises which will help to stretch the long head of the biceps effectively. It is the small secret of many athletes. The fact is that when performing this exercise of the hand move behind the torso. Reducing the external part and stretching it with the bigger force the biceps top is formed.