The biceps represents the biceps attached to the shovel and the beam bone which main functions — spin of the forearm and bending of the hand in the elbow. Well rolled bicepses — the important component of the athletic body.
Instruction
1. Choose exercises when which performing there is the movement of humeral and elbow joints. Begin with small loading. Repeat exercises till 8-12 times, doing 2-3 approaches. Over time increase the training up to 4 approaches on 15 repetitions of each exercise. Movements have to be slow. For the normal growth of bicepses there is enough 1 training a week. Time in 2 months reduce loading, allowing muscles to relax and be restored. It well stimulates their growth.
2. Performing exercises with rise in weight, don't strain the body. Only forearms have to move. The back remains motionless. During performance of exercises you watch that elbows were recorded in one situation. Don't expose them forward, otherwise the back will be bent, and you don't part in the parties not to increase load of joints.
3. Don't forget about safety measures. To izdezhat injuries, weight can't be lifted direct wrists. Before lifting the post or dumbbells, incline a little wrist down. Thus you will lower on them loading. Besides choose the adequate weight of the post accurately to observe the technique and to do the most right movements.
4. Study also internal humeral muscle — the brachialis. It "supports" the biceps and does it visually more. This muscle is pumped up during turn of palms with dumbbells.
5. Carry out raising of the post standing. Place hands on width of shoulders, take the post from below, bend knees a little. You hold the signature stamp about hips. Slowly raise the post to shoulder height, bending hands. Record situation, without relaxing the muscle. And then also slowly unbend hands to the home position. You watch that the case didn't deviate back.
6. Sit down on the edge of the bench, part legs a little more widely than shoulders. Lean completely unbent hand with the dumbbell on vnutrennyu side of the hip about the knee. Bend the hand in the elbow against the stop. In the top situation strain the biceps, and then return to the initial position.
7. Bend forward. The torso has to be parallel to the floor. You hold the dumbbell in the lowered hand, the palm forward. Bend the hand to opposite to the shoulder. At the same time the shoulder has to remain motionless. Then replace the hand.