The biceps represents the good visible, large muscle which is located on the front surface of the shoulder. Many athletes pay the most part of the attention at sports activities to this muscle. The biceps in house conditions for a short time will help to pump up useful tips and the set of exercises.
Useful information
The biceps on the structure has two bunches or heads. Long – it is located on the external, front part of the hand. It begins from the articulate pole (upper edge of the shovel). The short head also begins from the shovel, but passes closer to the internal part of the hand.
Bending of the hand in the elbow joint – the main function of the biceps.
If you only begin to be engaged, you shouldn't perform exercises every day. It is necessary to develop muscles gradually. There is enough 2-3 trainings a week 40-60 minutes. You remember: muscles love occupations with a great effort and the large number of repetitions.
Exercises on the biceps
One of the simplest and effective exercises which can be carried out in house conditions, - raising of dumbbells. In this case it is possible to pump up muscles of the forearm and the biceps. Exercise assumes during rise spin of brushes with the turn outside. Such technique leads to the strongest reduction of bicepses. For performance of exercise receive initial situation. Get up directly. The foot arrange shoulder width apart. You hold dumbbells in the lowered palms turned inside. Make the deep breath and hold the breath, at the same time lifting dumbbells up. Begin the turn of brushes when forearms appear parallel to the floor surface. Pay attention: dumbbells need to try to be lifted as it is possible above. Repeat turn of brushes upside-down, lowering dumbbells. Return to initial situation as soon as elbows are bent at right angle.
When performing this exercise try to hold elbows motionless.
"Spidery bendings" represent exercise on bending of hands with the emphasis of elbows. It has several variations of performance. The general technique – bending of the case of the body with the free svisaniye of hands. This exercise excellently is suitable for pumping of the humeral muscle and the biceps. For performance of exercise in house conditions sit down on the edge of the bench or stool. Make bending forward, place legs shoulder width apart. Rest elbows against the internal surfaces of hips. Pick up the post the narrow grip. Carry out bendings and extensions of hands. It is necessary to repeat exercise 15-20 times in 2-3 approaches. Serial bending of hands with dumbbells also promotes pumpings of the biceps. The upper part of the big pectoral muscle, the front deltoid muscle, the biceps, humeral and plecheluchevy muscles are involved in exercise. Get up directly or sit down on the edge of the bench. Pick up dumbbells, having developed palms inside to the case of the body. Execute the breath and hold the breath. Bend one hand in the elbow, having developed the brush on themselves and raising the dumbbell. Upon termination of the movement exhale. Perform exercise, alternating hands.