How to build the biceps at home | Tips

Many people who do not like to walk there is a question to the gym to pump up quickly at home. This is no big deal. The main thing to follow a few basic rules, such as proper diet, regular exercises, exercise equipment, desire and endurance.

The main exercises for biceps, you can do at home:

1. curls with dumbbells standing. The upper part of the hand should remain stationary in the vertical position. For maximum work the biceps start to turn dumbbells at a right angle in the elbow. Wrists should be fixed;

2. Lifting dumbbells for biceps. Working hand should be tightly pressed against the inner thigh, lifting should be carried out a neutral grip to engage the elbow flexor muscles. To stress on the biceps should be carried out with the rise of a turn at the wrist;

3. "hammers" An upper part of the hand should remain stationary in the vertical position, lock the body in an upright position. Do not tilt back. Wrist fixed, palms facing each other. You can raise your hands at once, but if you begin to feel very tired, it is best to start raising the dumbbells alternately; 4. Lifting dumbbells for biceps. Working hand should be tightly pressed against the inner thigh, lifting should be carried out a neutral grip to engage the elbow flexor muscles. To stress on the biceps should be carried out with the rise of a turn at the wrist;

5. Lift Rod standing. Stand straight, feet shoulder width apart, feet are arranged in parallel, aim slightly to the side. The back is straight, a little cave in at the waist and release the bar to the thighs by bending your elbows, lift the barbell to the chest. While lifting your elbows are fixed and do not move. It is considered the most effective exercises for the biceps. Newcomers need to do 3 sets of 10-15 repetitions.

6. Squeezing the biceps. Initial position as in pushups, fingers pointing forward, elbows close to the body, move your body weight slightly forward and lower yourself slowly to touch the floor feeding. It is important that elbows to the sides. May perform exercises on the dumbbell or the palm pushups. This exercise is, of course, gives a very bad effect is not, but the most effective all the same considered pulling up and exercise with dumbbells.