How to pump up the biceps at home in a short time?

Questions about how to pump up the biceps at home are of interest to many men who are thinking about giving their figure an attraction. The bicep is considered to be the "bodybuilding card", and this small muscle in the inflated condition shows that the bodybuilder sports a considerable willpower and character. A person with a weak will will not be able to pump the biceps at home, because this muscle requires special patience and persistence, and the use of a bar with heavy weight in training is not enough. The best tool for giving the biceps the ideal shape are dumbbells, and you can train three times a week and at home. In addition to the set of dumbbells, the athlete will only need a chair and an inflatable ball, with which the training will be even more effective.

Split: When deciding how to pump the biceps at home, do not think that doing exercises on your hands will negatively affect your other workouts, allowing you to pump up other muscle groups. Biceps need to be shaken at home in a day, separately from other workouts, and every day instead of one training you will have two, which in sport is called a "double split". However, between normal training and biceps swing exercises, it is necessary to take more than six hours, so some classes can be held in the morning, others - in the evening.

Exercises: Solving the problem of how to pump the biceps at home, perform alternate lifts from the sitting position and when the elbow is in a bent position, proceed to the supination of the brush, at the end point, the biceps should be strained to the maximum. Such an exercise can be done only a few times for each hand. After this, it is recommended to take a big ball, which will become the main projectile for carrying out lifts on the biceps. Although such workouts for some bodybuilders are becoming a new, unusual exercise, using the ball in your home exercises can increase the effect.

The inflatable ball should be large and withstand the weight of the athlete, because it will have to rest against the back. And you need to rest well with your legs and take such a position that the body was fixed, and then you need to take dumbbells and maximally straighten your arms, keeping the dumbbells simple grip. The head should be kept straight so that the eyes are directed at the ceiling, and the hands in such a way that the elbows remain still. When your arms are bent to the limit, take a short pause to make the bicep at the peak point as tight as possible, and then slowly and calmly straighten your arms. During exercise it is important to breathe correctly and rhythmically.

Recommendations on how to quickly pump the biceps at home include the exercise "diagonal hammer", in which the dumbbells need to move diagonally, toward the opposite shoulder. When the hand from the dumbbells reaches the top point, you can take a short pause, and then very slowly lower the heavy dumbbell.

Tip how to pump up the biceps at home, concerns another exercise with a big ball. It is necessary to kneel before the ball and put one hand on it with a heavy dumbbell, brush the other hand, the athlete must rest against the ball itself in order to keep the balance, and the head should not be tilted forward. Hold your hand on the ball, bend the elbow as much as possible, and then lift the dumbbell with the bicep force. When the position of the hand from the dumbbells reaches the peak point, pause, and then slowly straighten the arm.

Exercises with dumbbells can be done and standing, making alternate rises with several repetitions on each hand. If, during training, you use "difficult" weight, you will get an opportunity to quickly achieve a significant increase in muscle mass of your biceps.