Bicepses - one of the first things to which pay attention at the trainings the beginning athletes. Big, powerful bicepses - the dream of any man. In order that to pump up them, in the advantage dumbbells are recommended. But if there is no opportunity to use them, it is quite possible to swing bicepses without dumbbell.
- - post
- - horizontal bar
- - E-Z post
1. Use E-Z the post. Owing to features of the curved signature stamp, it provides more comfortable position of the brush than the direct post. Take it the direct grip. Get up directly, take away shoulders back. Lift the post before contact with clavicle fists. Slowly lower it. Repeat this exercise in six approaches on seven-eight repetitions.
2. As one of the possible ratingways biceps the horizontal bar also serves. At the high number of repetitions and approaches and also at suspension of weight to the belt you can increase the biceps, using either the direct, or reverse grip. Grasp the horizontal bar with the narrow grip and be slowly tightened, controlling the movement on all range. Key value in this exercise the concentration on performance has it biceps muscles. Make seven-eight approaches on ten-twelve repetitions in everyone.
3. In case both described above the way aren't given by possible, use the direct post. Pick up it the simple grip and lift, using the same technique, as during the work with E-Z as the post. With effort strain the biceps. Make five-six approaches, in everyone on eight repetitions.