The beginning body builders try to pay the main attention to inflating of muscles of hands. Really, large bicepses give to all figure the impressive look, especially in summertime when it is possible to sport in the shirt with the short sleeve. Working on increase in bicepses, it is worth to rememberit is worth to remember that all figure of the athlete has to be put harmoniously and in proportion nevertheless.
- - post;
- - dumbbells;
- - gymnastic horizontal bar;
- - exercise machines for development of muscles of hands.
1. Use the comprehensive programs consisting of exercises with burdenings for increase in bicepses. They include raising of the hands bent in elbows with dumbbells and the post, pullings up from the provision of the hang on the horizontal bar, the lower draft with use of the block. The main condition for study of the biceps – not increase in weight of apparatuses, and the proper technique of performance of tasks.
2. Performing exercises on development of bicepses, it is necessary to watch that movements were not abrupt, but smooth. To avoid inclusion in work of other groups of muscles, use the so-called isolated exercises. For this purpose when performing raising of the post at the expense of forearms it is possible to lean the back against the wall, and when raising dumbbells to use the inclined support allowing to fix the shoulder.
3. Unite exercises for increase in the biceps with exercises on development of the upper back which actively put into muscle work of hands. Remember that hands have to be developed in proportion. The training has to include also exercises on the triceps and study of the forearms which are considered as "stubborn" muscles.
4. Working with dumbbells, you watch the correct position of elbows. They shouldn't be exposed forward or in the parties. At the recorded elbows the raising of dumbbells will promote most accumulation of mass of the biceps.
5. Pay special attention to pulling up on the horizontal bar. It is the simplest and available even in house conditions the way to increase bicepses. Carry out pulling up, changing width of the grip from narrow to wide. At the same time all bunches of muscles will be involved. For study of top of the biceps use pulling up with the reverse grip. In process of fitness increase loading, having attached burdening to the belt.
6. Correctly select loading. For growth of the biceps the weight of the apparatus has to be such that he allowed to make not less than 8 and no more than 12 repetitions. The small number of repetitions will work for force of hands, and their large number contributes to the development of the general and power endurance. In each exercise do 5-7 approaches to the apparatus (sets).