How to quickly pump up biceps at home

Voluminous and embossed male biceps are associated in women with strength and excellent physical shape. The inflated muscles of the shoulder joint are of interest to girls, and make their owner an object of increased attention. You can achieve amazing results in 1, maximum - 2 months at home. You will need dumbbells, an improvised horizontal bar and a bar with removable pancakes.

Approach One: Simple Newbie Collections

Start your workout with a warm up to warm up your joints and prepare your muscles. If you abandon the five-minute charge, and proceed immediately to the main exercises, the risk of stretch marks and tendon rupture increases.

Waking up the body will help inclines, squats and swings. It is necessary to bend and unbend the muscles of the shoulder joint without weighting, then shake the upper limbs several times, and proceed to the main program.

Push-ups for biceps
People who are far from bodybuilding and have recently become acquainted with sports are recommended push ups. Such exercises are ideal for home training, and are suitable even for the office, if there is an empty office or other secluded place.

You can start pushing up from the wall, if lifting the body from a lying position was an impossible task.

1. Rest your palms on a hard surface, an angle of 45 degrees should form between the body and the support.
2. Transfer the weight to the socks, tear the heels off the floor.
3. Straighten your back, it should not bend in an arc or "sink" inward, otherwise you can damage the spine and muscles.
4. If your legs are slipping, you should put a support under them, or practice on a rubber mat.
5. Hands should be placed either as wide as possible, or with a narrow grip so that it is the biceps that are strained, and not the pectoral muscles or wings.
6. Gently lower the body, freeze, counting to yourself for 6 seconds, and slowly rise, assuming the initial position.
7. Repeat until a slight pain appears in the hands.
8. In a similar way, they are also squeezed from the floor, trying to make the final approaches of the last forces so that the return is maximum.
9. You can not fall sharply or use inertia to raise the body, because in this case the muscles are not loaded enough, and the results will have to wait a very long time.

Crossbar - Biceps Best Friend
To build a mini-horizontal bar at home is simple: to find a strong iron, in a pinch - a wooden one, a stick, and fix it in the doorway. You can purchase the bar in a sports store, where it is sold with all accessories for installation.

Beginners who bypassed the horizontal bars should stock up on gloves. Without these accessories, palms are quickly rubbed and covered with calluses, there is a risk of tearing off the skin, and then you will have to forget about beautiful biceps for another month.

For the muscles of the shoulder joints to work, the arms should be positioned shoulder-width apart. The distance between the upper limbs can be increased, the main thing is that it is convenient to raise the body. The legs should be crossed, pulling the heels to the buttocks, but they should not necessarily touch.

1. Nails and wrists are turned to the face, the body is slightly tilted back so that the chest looks at the crossbar.
2. Raise the body slowly, bending your arms. Kicking is prohibited.
3. Do not overstrain the neck muscles, because the exercise is designed to train the biceps, not the wings or the trapezoid.
4. To fix at the top point, it is desirable that the chin is above the crossbar, and not below it or vice versa.
5. Count 4–7 seconds, depending on endurance, slowly, without sudden gestures, go down, but you can’t fully extend your arms. Training is effective only when the muscles are in constant tension.

Beginners have a hard time pulling up. An athlete who does 10-15 push-ups may not necessarily be able to raise his body at least once. Regular classes will be required, and you should start with a minimum.

Hanging on the crossbar, do not relax the muscles of the hands, and try to pull up at least a few centimeters or millimeters. Fix the position, and do the maximum number of repetitions until a slight pain in the biceps appears.

In order for the muscles to learn to take the correct position when push-ups, you need to show them. Find a low crossbar, just above your own head, and raise your torso with a jump.

Tighten your biceps, and stay in a hanging position until you run out of strength. Tightening legs, gently lower the body. Hang with tense biceps for 6-8 seconds to relax a bit, and do some such repetitions.

When pulling up, one of the main roles is played not only by the position of the hands, but also by the number of approaches. During the first, you need to give your best, before the second to rest a minute and a half, and reduce the number of repetitions by two. Take a three-minute break, and pull yourself up as many times as during the first. Before the fourth, final, sunset, the duration of rest is 1 minute. The number of pull-ups, as in the second approach.

Muscles need to be strained, but biceps also need time to recover. The ideal schedule for training is a day of classes, a day of rest. You can not take long breaks, because then all push-ups and pull-ups will be useless.

Approach Two: Dumbbells

Hard work makes a man out of a monkey, and from a beginner - a real professional who is ready to raise the bar. Basic exercises will prepare your biceps for intense loads with a barbell and dumbbells. Even experienced athletes do not neglect the five-minute warm-up, because it increases the effectiveness of the training.

Work with accessories
You need a stable stool, a regular chair will do. Sit with legs wide apart and rest your elbows on your hips next to your knees. Grip the dumbbells in your hands, palm should look up. Gently lower and raise the weight, straining the biceps at the end point. Doing exercises is recommended for "one - four." When the palm approaches the shoulder, you should bend your wrist so that your nails look at the ceiling. At least 15 reps at a slow pace. You need to feel how each layer of the biceps is straining.

In the second exercise, a fitness ball is involved. Lie on your back with a sports unit, arms outstretched with dumbbells clamped in them. The elbows should be slightly bent so that tension is felt in the muscles. Palms turned to the ceiling, legs firmly rest on the floor. Lift dumbbells above you with slightly bent arms while maintaining balance.

The ball is far from related, it will be needed for the third exercise. Kneel before the inventory. Take a dumbbell in one hand, leave the other free. Rest against the upper limb with a weighting agent in the ball, hold it with the other. Bend your hand with a dumbbell so that your fist looks at the ceiling. Lift the weight using biceps muscles. The forearm should be perpendicular to the ceiling.

Unusual techniques
Wrap the dumbbell in a long towel, fix it so that it does not fall out during training. Holding the edges of sports equipment with your hands, take a standing position. Keep the upper limbs at the seams, put the legs so as not to lose balance. The head looks forward, the chin does not lean. When lifting the dumbbells, the elbows do not move, you can gently press them to the body for fixation. The main load falls on the biceps, the hands turn outward.Having reached the top point, freeze for a while, and then lower it.

No extra equipment
Armed with dumbbells, take a standing position with legs shoulder width apart. Keep weighting with a direct grip when the palms are turned to the face with the back. Without twisting your wrists, lift the dumbbells, gently bending your arms. Fix the upper limbs at the peak.

Hands are turned to the hips. Both hands squeeze dumbbells, the upper finger covers all the others. Keep your back with legs straight, trying to transfer the load to the biceps. While the right arm rises, the left one remains motionless, firmly pressed to the body. The upper limbs alternate, as if two blacksmiths in turn hit the anvil with hammers.

Third approach: barbell

There should always be several pairs of pancakes of different weights at hand. You can alternate exercises with a barbell and dumbbells to improve the biceps relief. Work with a lot of weight should be with a partner who can insure. To start training with a barbell is recommended for people with developed muscles that can withstand intense loads.

Option one
Press your back against the wall. The palms holding the barbell are looking at the ceiling. The elbows rest against the torso. When lifting the bar, biceps are strained, when lowering, triceps is added. The weight must rest against the chest. Hold your hands in this position for a few seconds, gently lower.

You can do jerky lifts, but caution is required here so as not to pull the ligaments and not damage the joints.

Second option
Additional equipment is needed: a special simulator or an inclined bench that fixes the elbows, and does not allow the back to take part in lifting the barbell. The weight of sports equipment should be impressive, but not ultimate, so that the performance technique does not suffer.

Raise and lower the bar, like dumbbells. The range of motion should be limited, so biceps have the main load.

Recommendations
It is advised to combine push-ups with pull-ups at a time, and add exercises with weighting materials to them. To achieve the result, one approach will not be enough. Ideally, there should be 4 repetitions of each kind of exercise with short breaks.

Diet is also important.

Biceps should be developed along with the whole body, otherwise the figure will look disproportionate, and the results will have to wait 6 months or more. A balanced menu will accelerate the growth of muscle mass, in which it is necessarily present:

• chicken breast;
• low-fat cottage cheese and dairy products;
• fish, mackerel and salmon are very useful;
• brown unpolished rice (wild);
• oatmeal and other cereals that supply carbohydrates;
• vegetables, fresh and steam;
• eggs, at least 2 per day, but 10 is possible;
• beef or turkey as sources of protein.

Meat, vegetables, and cereals should be consumed daily. The diet should be carefully planned so that it is balanced and nutritious.

What to consider

1. Beginners are advised to keep a diary so as not to forget to train, and constantly monitor their progress.
2. To grow muscles, you should sleep at least 8 hours a day.
3. Movements must be varied. About 5 different exercises should be done in one workout.
4. You cannot trust sources that promise instant results. Bicep growth depends on the individual characteristics of the body and the number of workouts. Muscles will never become voluminous and embossed in a week or even a month.

The main rule of an athlete who wants to have beautiful biceps is training, intense and regular. At first it will be difficult to overcome your own laziness, change the diet and constantly engage, but the results are worth all the effort.

Video: how to pump up your hands at home