Effective exercise on the biceps at home

Increase the muscle mass of the hands can be without burdensome hikes in the gym. Correctly selected exercise on the biceps, at home performed regularly - that's what will help you. However, for this purpose you will need purposefulness and elementary tools.

What is the bicep?

As you know, one of the most prominent muscles of the human body is precisely the biceps arm muscle, or biceps. It consists of a short and long muscular head acting as an "associate". It is worth noting that the aforementioned muscle, even in a relaxed state, is quite noticeable on the arm, so an additional load will only enhance its relief.

Its main function is the processes of flexion of the forearm and shoulder, performed with the participation of the shoulder joint. If you remember that the antagonist of the biceps is the triceps, then it is he who helps to return the hand to its original position.

Since the biceps arm muscle is sufficiently noticeable, that is, it stands out even without much effort, the most effective bicep exercises will be of interest to very many novice athletes and admirers of the relief body: in the summer, the absence of a press or the presence of a "tummy" can be easily hidden with a vest, and hands are always on Mind.

Principles of biceps work at home

As a rule, all strength training begins with the elaboration of the muscles of the hands. Beginners want to increase them in volume as quickly as possible, but this approach is completely untrue. Hands grow with the whole body, and it is simply impossible to pump them up to 50 cm in girth at chest volumes of 1 m.

Pay attention: if you only practice hands training, without a set of general muscle mass, then the desired result can not be achieved. One exercise on the biceps will not solve the problem - an integrated approach is needed.

Many people for quite understandable reasons can not regularly visit the gym, so they need to be aware of effective exercises on the biceps, houses that can be performed even if there is no special equipment at hand. This can help the basic principles of working out this muscle.

The main study of hands

1. A reasonable combination of intensity and volume of training. The effectiveness of growth and subsequent development of muscles is provided by one basic exercise and several auxiliary ones.
2. Proper nutrition. The training people need a certain diet, oriented to the growth of muscle mass. Meals should be divided, but nutritious. It is best to consume protein shakes containing at least 30 grams of protein, before and after classes.
3. Competent distribution of training. Home exercises on the biceps should be conducted not more often 2-3 times a week, and with different intensity, the number of approaches and variations of movements.
4. Regular change in the composition of the training complex. The loads of any training complex are effective no more than 6 weeks, after which the complete adaptation of the organism takes place. In view of this, every 1.5 months the training program needs to be changed. Such an approach is guaranteed to relieve the stagnation not only of the hand, but also of all muscle groups.

If it is a question of the load on the arm bicep, exercise is best performed one day a week. Very often they are combined with the development of pectoral muscles, although the division into groups is of an exclusively individual character.

Flexion-extension of the arms in the supine position

If there is no possibility to perform exercises on the biceps in the hall, then it is possible to resort to elementary movements familiar to many from the school bench. It will be about push-ups, or flexion-extension of the arms in the latch.

Implementation of such exercises can be carried out with or without a contact platform. Due to the specificity of movements, this variant of the development of the muscles of the hands favorably affects not only the biceps, but also the triceps.

Correct setting of hands

The setting of the hands in this case is of no small importance: it should simulate the raising of shells, but the main function of the flexor of muscles is retained by the biceps. However, it has no more influence than on other parts of the body.

Hands are located in the same way as with a simple push-up, only the fingers should "look" forward. At the same time, it is forbidden to press hands as much as possible to the body. In addition, it is very important to shift the weight of the entire body slightly forward, so that the main load falls on the area of the hand in question. Exercise of the biceps at home is not at all as difficult as it might seem at first.

During the bending of the hands, the body falls down, and the chest touches the surface of the floor. It should be noted that elbows should not strongly diverge in different directions. Otherwise, the proper training effect will not be provided and the risk of injury will increase.

If a trained person has a desire and an opportunity, then this exercise on the biceps at home can be complicated by dumbbells or special stops.

Exercise with a barbell

Since the correct biceps exercises are always associated with flexion and extension, the future value of this muscle will depend solely on the amplitude of the movements. The decrease in amplitude "works" on the formation of the relief, and the increase - on the growth of muscle mass. Here the limiter will be a fixed support, installed at a certain angle, into which the elbow joint will rest.

However, first of all, you need to choose the right weight of the bar. Its mass should be substantial, but not very large (the technique of execution will decrease). Such an exercise on the biceps at home is simple enough: you have to stand right at the wall or sit at the support, take a grip from below and raise the projectile to your chest.

During execution, the elbows remain stationary, which increases the amplitude of motion. When the projectile is in the lower position, the arms are slightly bent, that is, the starting position does not begin with the straight arms. This prevents the biceps from completely relaxing and prepares the muscle for exercise.

Advice: Do not lift the bar by moving the elbow joints high, as the effort on the biceps and back will be minimal. This significantly reduces the training effect and can lead to injury.

Support will be needed to ensure that home exercises on the biceps are performed with a limited amplitude. In this case, a special simulator with an adjustable angle of inclination is often used. A perfect alternative may be an inclined bench.

During the above exercise, not only the muscles of the hands, but also the backs can be involved. This provides a comprehensive approach to the development of the upper shoulder girdle.

Exercises with dumbbells

Here, this sports tool is used in much the same way as in the previous version, the only difference is the possibility of its alternate use. In other words, the load can simply be distributed, that is, flexion and extension of the arms to carry out not only together, but separately.

The most popular options for pumping the muscles of the hands with dumbbells are 2 ways, each of which the athlete chooses for himself.

1. Alternate lifting with supination performed standing or sitting on the bench, both synchronously and alternately. Here it is necessary to pay attention to the rotation of the forearm: it is carried to the outside only during the ascent. During this exercise, the impact occurs on the biceps throughout its entire volume.
2. Exercise "hammer" on the biceps is somewhat similar to the previous version. However, in this case, the position of the brush does not change throughout the cycle, with the palms facing each other. This implementation ensures that the outer part of the biceps arm muscle is examined.

Exercise on the biceps using an expander or elastic fitness tape

This type of muscle pumping is similar to the "hammer" exercise on the biceps, although its difference from the previous version is the use of other sports equipment. From the starting position standing, legs apart, a tape or an expander down, flexion-extension of the arms is performed.

It should be noted that the feet are in full contact with the floor surface, that is, they are securely fixed. Hands need to take a shell so that the palms look at each other.

After preparation, the actual execution begins. Both arms smoothly bend at the elbow joint towards the shoulders, after which they return to their original position. Between sets it is recommended to make small pauses, which allow the muscles to rest a little.

Of course, this is far from all the exercises for the biceps muscle of the shoulder, which can be performed at home. Thoughtful training allows you to perform many more options affecting different muscle groups. In addition, the use of any improvised inventory greatly expands the possibilities of self-dealing people.

Orienting in the technique of performing classical exercises, you can easily adapt to a specific situation, that is, use what is at hand. Getting acquainted with the implementation of various complexes, each adapts them for themselves.

Assuming that some exercises are too complex for beginners, they are perfectly replaced with similar lightweight options or resort to the help of a partner.

Conclusion

In the figure of an athlete, the development of each muscle is important. Only effective exercises on the biceps , taking into account all the individual characteristics, will help achieve the desired result. In addition, we must not forget that in the work on your body proportionality is important, therefore, when training the biceps, do not forget about other muscle groups.