Sports and FitnessBuild-up of muscle mass

How to pump the biceps at home

Every day the number of sports fans continues to grow. Someone adheres to a healthy lifestyle and proper nutrition, someone makes daily jogs and exercises in the morning, in general, everyone paves his way to health.

It is worth noting that not everyone is able to attend gyms, but this in no case becomes a reason for which you can not have a cherished figure, tightened muscles and embossed press.

For a bodybuilder, the biceps is one of the most important parts of the body, which they devote a lot of time to. In addition, everyone knows the passion of the female, experienced by them to the relief male hands.

How to pump the biceps at home? This question is often asked by many men who want to have strong and beautiful hands. The main mistake of many who work hard at home on programs aimed at increasing the volume of the biceps are complex training schemes. A simple but correct technique is the main condition for training the biceps.

A person who has set a goal, will be able to find a thousand ways how to pump the biceps at home.

First you need to acquire the necessary sports equipment, which will help you perform exercises for the biceps at home. First, you will need two dumbbells, and ideally also a barbell. Secondly, your desire and persistent implementation of the necessary exercises.

Remember, in order to increase the volume of the biceps, it is enough to practice every two days. If you train more intensively, you will achieve the growth of strength, not mass. Overload of the biceps will also not give the desired result, it is more often for those who are too active in starting intensive training.

Before the beginning of the exercises, you need to prepare all the muscles for physical exercises, so first you need to warm up slightly, making circular movements with shoulders and swinging your hands.

Once the muscles are already warmed up, you need to get straight, take dumbbells in your arms, keep your back straight, and press your elbows against the body. Each hand alternately lifted to the shoulder and slowly lowered. Repeat the exercise you need 12 times with each hand for four approaches. It is necessary to maximally load each hand alternately.

Remember that repetition and careful execution of exercises is the key to success for those who are looking for a way to pump up the biceps at home.

To perform the next exercise you will need a barbell. Elbows should be pressed to the body, and the bar lifted to the chin. This exercise requires maximum impact, so increase the number of approaches with each workout. The speed of each jerk by hands also matters, so do this exercise as quickly as possible.

This exercise can be performed in different ways, depending on the grip on the fingerboard. The first option: grip as wide as possible, the second as possible, while using different muscles and achieving the maximum effect.

Another exercise, which, according to many eminent bodybuilders, gives the maximum effect, is performed sitting. Especially this exercise will appeal to those who are looking for a way to quickly pump up the biceps at home. Using triceps on the inside of the thigh, quickly lift the dumbbell to the shoulder. This exercise should be performed before the bicep failure, then you can change your arm from dumbbells. Do five repetitions.

Take the dumbbells in your hands and lift them at an angle of 90 degrees in front of you on extended arms. Then repeat the same exercise, but with your hands diluted to the side.

Thus, when answering the question about how to pump the biceps at home, you can see that a satisfied simple scheme is emerging, consisting of several key exercises.

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