How to pump the biceps? On the bar!

Large and prominent biceps is one of the main indicators of strength and overall development of the athlete. In addition, the regularity of beaches and various youth parties often attract attention to its volume. At the same time, many young people can not or do not want to regularly visit the gym. Therefore, they wonder how to pump the biceps on the horizontal bar at home.

Classes on the crossbar are useful not only for beginners or those people who do not go to the gym, but also to experienced athletes. Muscles need to be pumped at different angles and with a different weight of weights, so pulling up can serve as an additional additional exercise for the development of the biceps.

What is the bicep for?

Biceps, or biceps arm, is responsible for the fold of the upper limb. It is necessary to perform traction movements that are performed with the help of most of the musculature of the upper half of the body. Most often, thinking about how to pump the biceps on the bar, a person does not even know that developing it, he not only strengthens the upper part of the arm, but also trains the muscles of the forearm, as well as the widest muscles of the back.

Unlike extension, almost all types of flexion of the elbow joints to some extent train the biceps arm muscle. If a person needs something to lift, press, pull to himself, this work will perform his biceps. Therefore, there is a need for its development and strengthening.

Exercises for the biceps on the horizontal bar

Thinking about whether you can pour on a bar, you should understand that in fact the crossbar does not allow you to apply more than one movement to pumping the biceps. This movement is pulling. But there are several of its varieties, with the help of which each person can develop or tighten exactly that part of the biceps muscle that needs further elaboration.

Pulling is an exercise that can be performed under different conditions. This concerns the manner of grasping hands, the distance between them and the use of additional weights.

The biceps has a non-uniform structure and is divided into the outer and inner parts, as well as the upper and lower head. If you need to work the external part, then it's quite simple. Use a narrow grip, in which the distance between the hands is only a few centimeters.

Answering the question, how to pump the biceps on the bar from the inside, it is worth noting that its pumping is possible only with the grip of the bar from above. This is due to the fact that if the hands are wider than the shoulders, then pulling up the grip from below, that is, palms to yourself, is a very inconvenient exercise.

In addition, this grip assumes active participation of the latissimus muscle of the back, which significantly reduces the burden on the hands. However, this property does not apply to the forearms - no matter how widely you can not spread your hands on the crossbar, the efforts of the brushes to keep your body in a dangling state will be the same.

Now we will understand how to pump the biceps on the horizontal bar by changing the position of the hands. If the grip is carried out in such a way that the palms are directed towards you, then the shortest head of the biceps, which allows to increase its height and diameter, suffers the greatest load. In its properties, this exercise is close to isolating.

If the palms are directed away from you, then you extend the biceps muscle, evenly moving it closer to the elbow joint. Since experienced athletes are often carried away by insulating exercises, the usual pull-ups will benefit them and will allow them to add a length to the large transverse volume of the biceps , which will eventually increase its mass.

We have discussed the basic principles of home training of the biceps brachii muscle. So now, knowing what and what you're doing, you just have to find the time and pump up the biceps on the bar. Usually, about one hundred pull-ups for one day are enough for this.

Once upon a time my coach told me: "If you want to have a wide back and pumped up biceps, pull yourself up always and everywhere. For this purpose a horizontal bar, a crossbeam, a branch of a tree and just a projection of the reinforcement in the wall. " As a result, in just one summer, I almost tripled my performance, and instead of nine I managed to catch up 25.