The biceps is big, perfectly visible muscle of the front surface of the shoulder. Many athletes place particular emphasis at its training. The main function of the biceps is bending of the hand in the elbow joint. For this reason exercises for its inflating consist of this movement.
It is required to you
- - horizontal bar;
- - post;
- - dumbbells.
Instruction
1. The most widespread exercise for inflating of the biceps - push-ups from the floor surface. For its performance receive the lying support. Hands arrange shoulder width apart. You watch the back, it has to be equal and not cave in. Gradually fall, bending hands in elbows. Try to touch by the floor surface breast. Slowly rise in the home position, straining bicepses. Execute 10-12 push-ups. Over time loading can be increased, adding the number of approaches.
2. It is possible to pump up the biceps, performing exercises with the post. Get up directly. Legs arrange shoulder width apart. Accurately pick up the post the lower grip. Densely press elbows for the best isolation of the biceps to sides. Slowly lift the post on the maximum height. Lower the apparatus down. Repeat exercise of 10-15 times. You watch that when performing rises only forearms moved. Elbows in this case have to remain motionless.
3. One more effective exercise - raising of the post with the emphasis on elbows. In this case take the apparatus the top grip. Put forearms on the plain surface. Elbows as it is possible move up to the case of the body closer. Lift accurately the post. Hands have to reach the maximum height at present. To load the biceps, lower the post smoothly, without breakthroughs. Execute 10-15 repetitions.
4. On the horizontal bar it is also possible to pump up the biceps quickly. For this purpose grasp the horizontal bar with the lower grip. Slowly tighten the case of the body upward. Try to touch by the chin the horizontal bar. Accurately fall down. Repeat exercise of 10-12 times.
5. Pump up the biceps, using dumbbells. One of popular exercises - the concentrated rise. Sit down on the bench. One hand execute the emphasis about the knee, take the dumbbell in another. Make small bending of the case. At the same time the back has to be equal. Slowly bend the hand from dumbbells to the breast. Try to strain the biceps at the same time as much as possible. Accurately return to the home position. Repeat exercise of 15-20 times on each hand.