Lifting dumbbells to the biceps, standing, for the girls. How to stop being afraid of dresses with short sleeves.

Exercise "lifting dumbbells to the biceps, standing" - one of the most popular for the hands. And there is a reason for this. Biceps is a muscle that is most often open to the general eye, especially in summer. And when others see beautiful, tightened hands, they tend to believe that the rest of the body is in the appropriate form.

Thanks to a wide range of motion, lifting dumbbells to the biceps, while standing, with the right weight and observing the technique of execution, allows you to tone your biceps and forearms.

Do not worry, tightened arm muscles will not make you less feminine. On the contrary, you will attract a lot of admiring looks.

How not to be mistaken with the weight of dumbbells

Typically, the weight of dumbbells should be such that you can make, on average, about 12-15 repetitions. It is important that while you are lifting the dumbbell to the biceps, standing, there was a slight tension in the muscles and the last repetition would have to be done with effort.

Make sure you do not use too heavy dumbbells. Do not help yourself with the hull. Rocking, you greatly reduce the quality of the exercise. In addition, it can be fraught with serious injuries.

How to do the exercise correctly

• Take the dumbbells in your hands.
• Put your feet at shoulder level. Keep your spine straight.
• Hold the arms along the body, press the elbows to the sides, the palms facing outward.
• On exhalation, bring dumbbells to your chest, bending your arms in your elbows. The shoulder is completely still.
• Exhale, straighten your arms to the starting position. Repeat again.

The optimal will be the implementation of 3-4 approaches with a break of not more than a minute.

If you prefer, you can perform lifting dumbbells alternately, first right, then left hand. With the alternate lifting of dumbbells to the biceps, standing, it is easier to feel the muscles and to monitor the correctness of the technique of performing the exercise.

If it seems to you that the exercise is too easy or uncomfortable for you, try lifting dumbbells with supination.

What is supination and why is it needed?

In order to maximize the use of the biceps, many experts in the field of bodybuilding recommend performing lifting dumbbells to the biceps, standing, with supination.

Supination is the turn of the brush during the exercise. With this method of performing the exercise, the bicep is used as much as the flexor of the hand, which greatly increases the effectiveness of the exercise.

How to do the exercise correctly

The algorithm of actions is as follows:

• Take the dumbbells.
• Put your feet at shoulder level. Keep your spine straight.
• Hold the hands along the body, the palms facing the thighs.
• Exhale, bring dumbbells to your chest, bending your arms in the elbows. While moving, turn your palms outward. At the end point, the palms should be in the same position as in the previous exercise.
• On inhaling, disperse hands, palms at the same time gradually unfold to the starting position.

Just like in the previous version, the exercise can be performed alternately.

Some useful tips

With each repetition, completely lower your hands. Doing this not completely, you reduce the effectiveness of the exercise and increase the risk of injury.

Try to keep your elbows lightly pressed against the rib / hip joint area. If, during the approach, the elbows are striving to step aside, then you should take a lighter weight.

Do not stop at the top and bottom points. Determine the rhythm and follow it. It is important that the tension in the hands is maintained throughout the exercise.

Watch your breathing. Correct breathing allows not only to perform the exercise more qualitatively, but also additionally trains the cardiovascular system.

Lifting dumbbells to the biceps, standing, for the girls is useful in that it helps not only to bring your hands into tone. In addition, this exercise will help to stay in shape during pregnancy. However, care must be taken - take lighter dumbbells and, if possible, perform the sitting exercise. Watch for proper breathing and if you suddenly feel discomfort or pain, stop this exercise immediately.

By regularly lifting dumbbells to the biceps, you can increase strength and tighten your arms. Above all, do not try to do the impossible. Do not handle too heavy sports equipment. Do not exhaust yourself with countless approaches. It is important that training brings you joy. And then you will not notice how the dream body will become a reality.