It can pump up bicepses in house conditions to each person. For this purpose only desire to make muscles stronger and expressive and also a little free time is necessary.
It is required to you
- - dumbbells;
- - horizontal bar;
- - chair;
- - towel.
Instruction
1. Begin the training with 10 minute warm-ups. It can be the set of exercises with dumbbells, plus two-three approaches of push-ups from the floor, till 15-25 times in everyone.
2. Execute the first – classical exercise on pumping of the biceps. Home position: legs shoulder width apart, hands are lowered along the body, in each of them on the dumbbell. Begin to raise at the same time before yourself hands with dumbbells, the higher – the better. The number of approaches in this exercise – 3-4, till 8-12 repetitions in everyone.
3. Stronger to load biceps muscles, carry out movements on the shortened range – don't lift and don't lower the dumbbell up to the end, and carry out negative (return) movements twice more slowly than rise.
4. If you have folding dumbbells, work by the technique "pyramid" gradually increasing apparatus weight in each approach (by 2-3 kg), at the same time the number of repetitions the set behind the set has to decrease.
5. You pass to the alternate raising of hands with dumbbells. This exercise can be performed sitting. If you have such opportunity – lean the direct back against the wall or the back of the chair, it will help you to exclude the help by the building and as much as possible to pump over bicepses. Execute 3-4 approaches till 8-10 of repetitions in everyone.
6. Take the chair, lay the towel on its back. Sit down on the chair as on the horse. The elbow of one hand has to lean against the external part of the back of the chair. The hand has to be strictly recorded that one biceps worked. Lower and lift dumbbells with turn of the brush on 180º. You make the return movements (lowerings) more slowly, than rise. Execute 3-4 approaches till 10-15 of repetitions in everyone.
7. Sit down on the chair as usual, bend down to knees at an angle 45º, take the dumbbell in the right hand, rest the elbow of this hand against the internal part of the right hip. Raise and lower the hand with the dumbbell in such situation, alternately changing hands. Three-four approaches on 10 repetitions in everyone will be quite enough. Finish the set of exercises with usual push-ups from the floor.
8. If you have no dumbbells, be engaged on the horizontal bar, lifting and lowering the case. At first it is possible to use only body weight, then – additional, fixed on the belt. The grip of brushes – to, width of the grip – from the narrowest to the average. The number of approaches 6-10, the number of repetitions in approach from 20.
9. Finish pullings up on the horizontal bar with the hang within 5-7 minutes. Extension well influences growth and recovery of muscles.
10. In the course of performance of exercises don't pull weight and not to the chitinguyta, execute less repetitions better, but is more qualitative. The proper technique – the key to success when pumping bicepses.