Harmoniously developed hands, as a rule, are associated with big bicepses. But what to do if on campaigns the gym simply isn't present time, and there is a wish to have the beautiful body after all? The exit is simple – to pump up the house biceps not so difficult, there is enough simplest sports equipment and half an hour in day.
It is required to you
- - Two dumbbells
- - Post
Instruction
1. Get up directly, legs shoulder width apart. Warm up shoulder joints and elbows swing movements, at first halfbent hands, then straight lines. Do swing movements within five minutes. It you will ensure necessary preparation of joints for the forthcoming exercises.
2. Get up directly, the back direct, you see slightly above the level of your growth. Vypryamte the neck and, having picked up dumbbells, press elbows to the case. Alternately raise each hand with the average speed to the shoulder and without fixing in this situation lower down. Make twelve repetitions each hand, and repeat this approach four times.
3. Restore breath, pick up the post. Get up directly, the head looks directly. Press elbows to the trunk and lift the post to the chin abrupt movements. Repeat this exercise thirty times in three approaches. In the last approach make fifteen repetitions, you can use the small chiting and the bigger number of repetitions – in this approach it is necessary to load the biceps so strongly as far as it is possible.
4. Sit down on the chair and take in the right hand the dumbbell with the weight which you used in the first exercise. Lean the triceps on the internal part of the hip and lift it up as fast as possible. After achievement of refusal of the biceps change the hand. Do this exercise before the ceiling of refusal is five repetitions each hand.