Secrets big biceps
By summer, the beach and
t-shirts without sleeves problem of massive biceps again rises to
full height. Everyone not to take their eyes off your big hands, you
need to learn how to better and faster to pump them. To do this, and
today we are here.
Swing right biceps
The best (and possible
even at home) way to make big biceps - this exercise with dumbbells.
Although there are some nuances. For example, the important role
played by the way you hold the shells.
Working with weights, keep
them close grip "on my own." In this case, try to catch at
mid-handle. So you are more likely to pump over biceps, which some of
ignorance and call biceps.
Grip "to himself"
Too time-tested version:
not bad loads forearms and shoulder-ray muscle. What is left, goes to
the biceps.
Shoots "sideways"
You hold the dumbbells to
the sides parallel to each other. Since most actively working the
shoulder muscles, but when you get them pumped hands will still look
great.
The desired position for
the volume of the biceps
Your attitude is also a
significant influence on the result. Here's how it happens:
standing
Straightening up, stand with legs apart at shoulder width. Every time you exercise while standing, then load the muscles of the core. Now, of course, is not particularly important, but in the future they will also come in handy.
Browsing
Browsing
Sit on the floor or - for
the complexity of the problem - on fitball. Just straightening up.
This will remove the possibility to perform an exercise incorrectly:
sitting is easier to keep the torso straight and harder to tilt it
forward or backward.
Incline Bench
As is usually the case in a rocking chair, you dilute the dumbbells lying at an angle of 45 degrees. Thus dumbbell doing a longer path and biceps gets a big load. Ideal option exercise, in our view.
Useful tips to pump yourself big biceps
Do not pay too much
attention to the biceps. It's still one of the smaller muscles of the
body, so the workouts twice a week (two exercises for three sets)
would be sufficient;
The best exercises for you
now - close grip bench press, bench press on an incline bench and all
the exercises with dumbbells, about which we have spoken above;
Biceps very quickly get
used to any stress, so try more often (every four weeks) to change
the exercise. For example, go to the bar of a dumbbell and vice
versa;
When you work with a
barbell while lifting strain your biceps so much that he was ready to
burst (bring to sin, of course, not necessary);
Do not be fooled. This, of
course, easier said than done, but all the same: make sure your
shoulders and torso do not move during the exercise. To do this,
follow all movements slowly and after each take a break for a couple
of seconds;
Rest between sets should
be no more than one minute. During this time, the muscles do not have
time to cool down, but will get an any respite;
Eat! Without the protein,
as you can imagine, there will be no biceps or other beautiful bumps
on the body.
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