Effectively to pump over the hip biceps, it is necessary to remember that this group of muscles is actively involved at body tilts forward, in run and walking. For the maximum development of this group, as a rule, use two main types of exercises: bendings with cargo and various bendings of legs.
It is required to you
- - dumbbells;
- - post.
Instruction
1. Receive the home position – standing, having slightly bent legs in knees. You hold the back exactly. Pick up the post the top grip.
2. Gradually bend forward. You watch that the back didn't cave in. During bending the signature stamp of the post has to be as it is possible closer to legs. Having bent to the level of the middle of shins, slowly return to the home position.
3. When performing exercise don't forget to pay attention to breath: the breath – bending forward, the exhalation – raising of the post in the home position. Thus, you actively involve muscles of hands, the back, trapezoid muscles, buttocks and the biceps of the hip. Repeat exercise 8-10 times on 3-4 approaches.
4. Diversify exercise with the post, having replaced this sports equipment with dumbbells of necessary weight. Also you can experiment with turn of socks of legs inside or outside, with the width of setting of legs. Remember: all movements have to be carried out smoothly, without breakthroughs not to injure the body.
5. Not less effective exercise for the hip biceps rating – bendings with dumbbells on straight legs. Receive the home position – standing, you hold the back directly. Put legs together, feet are parallel. Pick up dumbbells, slightly bend hands in elbows. Keep this situation throughout exercise performance. You remember: not to bend the leg. Thus you will achieve the maximum impact on the hip biceps.
6. Gradually do the maximum bending forward, keeping the straight line back. Be late in this situation within several seconds. The body tilt in this case directly depends on your flexibility and sports preparation. Smoothly return to the home position. Without being late, repeat exercise of 6-8 times.
7. Gradually increase the weight of dumbbells and number of approaches. Performance of this exercise will allow you to involve muscles of forearms, buttocks and bicepses of hips.