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How to increase biceps

How to increase biceps

Novice bodybuilders trying to focus given to inflation of the arm muscles.

Indeed, large biceps give a whole figure an impressive sight, especially in the summer when you can flaunt a T-shirt with short sleeves.

Working to increase the biceps, you should not still forget that the whole figure of the athlete shall be composed harmoniously and proportionally.

You will need

  • - shtanga-
  • - ganteli-
  • - Gymnastic perekladina-
  • - Trainers for the development of the hand muscles.



Use to increase biceps complexprogram consisting of exercises with weights. These include the rise of the bent at the elbows hands with dumbbells and a barbell, pull out the provisions of Davis on the bar, the lower link with the unit. The main condition for the elaboration of the biceps - do not increase the weight of the shells and the correct technique assignments.


Performing exercises on the development of the biceps should beensure that the movements were not sharp and smooth. To avoid inclusion in the work of other muscle groups, using the so-called isolated exercises. To do this, when the lifting barbell by forearm can lean back against the wall and use a tilt stand, allowing to fix the shoulder when lifting dumbbells.


Combine exercise with the biceps to increaseexercises on the development of the upper back that actively include work arm muscles. Remember that the hands should be developed proportionally. Training should also include exercises for the triceps and forearms elaborate considered "stubborn" muscles.


Working with dumbbells, make sure theelbow position. They should not be set forth or sideways. When fixed elbows lifting dumbbells would be the greatest help build the biceps mass.


Pay special attention to tighteningcrossbeam. It is the most simple and accessible, even at home way to increase biceps. Perform pull-up by changing the width of the grip from narrow to wide. Thus all muscle bundles will be involved. For the study, use the top of the biceps pulling a reverse grip. As you increase the load of fitness by attaching to a belt burdening.


Pick up the correct load. For the growth of the biceps projectile weight should be such that it allows you to make not less than 8 and no more than 12 repetitions. A small number of repetitions will work on arm strength and a lot of them and contributes to the overall strength endurance. In each exercise do 5-7 approaches to the projectile (sets).

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