How to pump the biceps at home, giving it just a few minutes a day

Biceps is the same muscle that every man likes to boast about every time, squeezing a hand in the elbow. This is loved by "strong men" of all ages, from schoolchildren of junior classes to professional bodybuilders. It is on this muscle loves to admire the girls on the beaches and in the gyms, so every self-respecting man seeks not to disappoint his potential fans. This article will tell you about how to swing your biceps at home, and what things you should pay special attention to.

If you do not have enough time for constant training in the gym, do not despair - a beautiful "pumped up" bicep can be obtained at home, giving training less than an hour three to four times a week. To do this, it will take quite a bit - typing dumbbells, time for several exercises, which it is desirable to perform regularly, and a little effort. Quickly pump up the biceps will help a set of several simple exercises described below.

Basic exercises that allow you to increase the biceps for a short period of time are different dumbbell presses. These include elevations from the sitting position, inclined lifts, diagonal "hammer", lifts with a straight grip and lifts on the towel. If you understand the implementation of these simple exercises, it becomes quite clear how to pump the biceps at home and get the result in a couple of weeks.

Rises sitting. To perform this exercise, you must sit on a chair and pick up dumbbells weighing not less than five kilograms. Now we start taking turns to raise our hands to our palms, bending them in the elbows and pulling them to our shoulders. At the moment when the elbow forms a right angle, it is very important to start working with a hand so that the bicep at the end point is tense as much as possible. While one hand rises to the shoulder, the second should return to its original position. Perform such upgrades in three approaches, ten times each. Over time, you can increase the weight of each dumbbell.

Inclined lifts. Each athlete and coach, who knows how to pump the biceps, always advises the beginner this exercise. It consists in that the lifts, similar to those described above, are performed on an inclined board (it can be replaced by a large inflatable ball or the back of the chair). The hand is fixed in such a way that the elbow forms with the body an angle of forty-five degrees, and the weight of the dumbbell should load the muscles as much as possible (it is necessary so to pick it up so that the person can not lift the dumbbell more than fifteen times). Exercise is also carried out in three approaches ten times.

Diagonal "hammer". Standing with dumbbells in hands, we begin to lift them one at a time, touching the opposite shoulder. This exercise shows how to pump the biceps, and also gives a load on the extensors of the wrist, the brachial muscle and the brachial muscle. It is the same number of times as the previous exercises.

Rise is a direct grip. Standing (feet holding on the width of the shoulders), we begin alternately to raise the dumbbells with a direct grip, with the palms "from ourselves." Hands should be bent as slowly as possible and without changing grip. At the top of the climb, you should take a moment to pause, and then continue the exercise. We make such ascents ten times in three approaches.

Rises on a towel. We fix a dumbbell weighing ten to fifteen (in time, the weight can be increased) kilograms on a long towel and begin to carry out the lifts, keeping the elbows as still as possible. During lifting, you need to slightly twist the brush, changing the neutral grip to the grip "in line". Do not forget to make a short pause at the top point, so that the muscle is minimized at this moment.

Now you are familiar with the "theoretical part", which will show you how to pump the biceps at home. And to what extent these lessons will be successful for you in practice, depends only on the regularity of the classes and the increase in the loads.