Not everyone knows that in order to pump up big cans, you need to diligently pump up all the arm muscles. Indeed, you can pump up your biceps and increase the volume of your arms to impressive sizes if you actively train the antagonist muscles - the triceps brachii. In this article you will learn how to get started
The biceps brachii recovers quickly and increases in size faster than larger muscles. If you want to achieve the shape of a ball-shaped biceps, you need to exercise properly and provide the muscle with all the necessary substances. Considering the importance of nutrition can help you achieve the desired results. No matter how high the load the muscle receives, without a sufficient amount of nutrients, growth will be impossible. For biceps training, dumbbells and a barbell are enough, so you can exercise without leaving your home.
Structure and functions of muscles
The biceps brachii muscle consists of two heads - long and short, so it was given a second name - biceps. The long one is attached to the supraglenoid tubercle of the scapula, and the short one is attached to the coracoid process of the scapula, connecting, the heads are attached by a tendon to the tuberosity of the radius. The function of the muscle is to flex the shoulder and forearms, and is also involved in supination of the hand.
Anatomy
The muscle is like an elastic band.
It is attached at both ends to the bones and can stretch and contract, producing movement in the joint. The muscle attachment points cannot be changed. They cannot be moved a little further either by stretching or by any other means other than surgery. Some people have naturally long muscles, that is, their ends are attached far from the joint, while others have short muscles. When the joint is fully extended, the muscle is at its longest state and cannot be made longer. An exception is when the muscle at rest is spasmed and shortened relative to its normal state, that is, the joint is not fully extended at rest.
Is it possible to pump up biceps at home?
Fortunately, you don’t need special equipment to train this muscle, so you can get dumbbells and a barbell at home. This equipment is quite enough for a full workout, the only condition is that the dumbbells are of the required weight, preferably set ones. The bar also requires weight plates from 2.5 to 5, 10 kg. The biceps should receive maximum load; a small weight of dumbbells will be inappropriate here. The exercises can be performed either standing or sitting on a chair.
A few more articles to help you develop an epic organism
1. How to choose the weight of the weight in order to progress and not get injured2. How to avoid stagnation in sports progress3. How often do you need to train to get big?4. What to do if you train a lot and eat right, but to no avail5. The main reason for the vital need for strength training after 306. How not to get fat at home. 5 top exercises for core muscles
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Or maybe even three times. After all, as practice shows, even experienced gym goers make typical mistakes in exercises to develop biceps, which greatly hinders progress.
How can you pump up your biceps without equipment?
It is impossible to pump up your biceps at home only with exercises with your own body weight, but you can do without special exercise equipment like in the gym, and use only barbells and dumbbells or weights. To increase a muscle, it must be contracted with weight, so equipment is an important condition for training. To strengthen the muscle, you can replace dumbbells with exercises on the horizontal bar. Pull-ups with a narrow reverse grip will load the biceps, but the main load will come to the back muscles.
Methods for researching production volume
How exactly can you use figures that reflect production volumes in physical, value or labor terms? Among Russian economists, a common method is comparison. For example, the indicators of the current year and previous years are compared. Another popular option is to compare the identified figures with those contained in the production plan or in the contract signed by the enterprise.
Form No. 1-P, which, as we noted above, is often used in accounting, contains a sufficiently large number of variables to conduct a comprehensive analysis of business performance. By comparing figures, it is possible, in particular, to identify the dynamics of the production of goods and calculate the growth rate of the enterprise.
How to pump up biceps correctly and quickly
Both men and women need to perform the same number of repetitions to gain mass, but the weight will be different.
To gain mass, perform 8 to 12 repetitions in one approach. The weight is selected so that it is impossible to perform more repetitions. It makes no sense to train your arms more than twice a week, even though the muscle recovers in 1-2 days, do not forget to pay attention to other muscles.
For a speedy recovery, after training it is recommended to stretch the loaded muscles well. To do this, stretch your hand in front of you with your palm up, grab it with your other hand and press down on your wrist so that you feel the biceps stretch. The fibers will return to their normal state, they will not be stiff and inelastic. It is important to do a warm-up first for muscle growth. Warm muscles are less susceptible to injury and sprains.
Correct technique is 80% of the success of a productive workout. It doesn't matter how much weight you work with, as long as the biceps curl is performed by additional muscles, using body sway and inertia.
Exercises for biceps are performed isolated and concentrated, which means that other muscles should not be involved.
To begin with, you can perform the arm curl technique while sitting or standing against a wall, so the body will be fixed and will not be able to swing. The movement of shoulder flexion should be faster, and relaxation and extension should be slower. The negative phase is of great importance for mass growth; in this phase, tension is maintained, in contrast to simple extension, which was not accompanied by effort, but only by a fall. Perform all exercises efficiently, training with both dumbbells and a barbell. Rest between sets for no more than two minutes.
“Basic standing barbell curls allow you to pump your biceps with heavy weights.”
Contraindications
- Active injuries to the wrists, elbows, lower back and shoulders are a contraindication to performing the exercise with heavy weights;
- Protrusions and hernias in the lumbar region usually force people to switch to seated raises, or perform a concentrated version with their back to the wall;
- It is not recommended to perform the exercise without wrist wraps if the wrists are overloaded with a large amount of work in the bench press with a heavy weight;
- The exercise is not recommended for those who have inflamed ligaments or arm muscles; in this case, a couple of days of rest are required for the body to recover.
Barbell Curl for Biceps
Igor June 20, 2019
The most effective exercises
- Standing barbell curl;
- Bends with a barbell while sitting on your knees;
- Lifting the barbell while sitting on a Scott bench;
- Wide grip barbell curl;
- Standing barbell curl with a reverse grip;
- Bending arms in Crossover with the handle from the lower block;
- Bending arms in a block simulator;
- Lifting dumbbells with a turn of the hand;
- Hammer curl;
- Bending arms with dumbbells alternately;
- Concentrated one-arm biceps curl.
Dumbbell workouts
Lifting dumbbells with a turn 4x8-12
The exercise can be performed with both hands at the same time; if the muscles begin to fail, perform alternately with each hand until you complete the required number of repetitions for each hand. To perform while standing, your knees should be bent, your back straight, your arms at your sides. The main thing is to perform the movements without swaying. As you exhale, bend your elbows to the maximum. Halfway through the lift, the hands begin to rotate with their backs outward. Inhale – unfolding your hands, slowly lower the dumbbells down.
Hammer curl 4x8-12
Also performed standing or sitting. The difference between the “hammer” and the previous exercise is that flexion is performed without supination, that is, turning the hand. As you exhale, lift the dumbbells with the handles toward the shoulder. Inhale - relaxation.
One-arm biceps curl concentrated 4x8-12
The essence of the exercise is full concentration on performing the lift using the biceps. Standing close to the power frame, slightly tilting your body forward, we perform an emphasis on one arm. In the second, with your free hand we perform dumbbell curls. Additional muscles should not be involved; the technique involves working only with the biceps. Exhale – lift the dumbbell with a turn, inhale – relax.
Training on the horizontal bar
Pull-ups with a narrow grip from below 4x10-15
Place your hands on the bar at the level of your shoulder joints with a reverse grip. As you exhale, pull yourself up to the bar, engaging your biceps brachii. We strive with the chest section towards the hands. When we inhale, we lower ourselves.
Pull-ups to low bar 4x10-15
This is a simplified version of hanging pull-ups. It is simplified by placing your feet on the floor, while the body remains straight at an angle. Using a shoulder-width grip from below, perform a pull-up while exhaling. Inhale – straighten your arms.
Barbell exercises
Standing barbell curl 4x8-12
We perform it while standing. We place our hands along the bar, the width of the shoulder joints. We press our elbows to the body without moving them to the sides. As you exhale, bend your arms and lift the barbell to your shoulders, contracting your biceps as much as possible. As you inhale, slowly release.
Bend arms with a barbell while sitting on your knees 4x8-12
Sitting on the edge of a bench, place your feet on the floor wider than your shoulders. We place the bar on the hips, placing the hands slightly wider than the shoulder joints. We press our elbows to the body, do not tear them off during execution. The lowest point is a matchbox away from the hips, that is, the bar should not touch the legs. As you exhale, bend your arms to the maximum, inhale and lower the bar without touching your hips.
Standing barbell curl with reverse grip 4x8-12
The exercise is performed standing. We grab the neck from above. We place the thumbs on top of the fingerboard, along with the rest. The knees are slightly bent and the body is slightly tilted forward. Pressing your elbows, exhale and bend your arms, lifting the barbell to your shoulders. Inhale – lower slowly.
Arm extensions at the upper block
Technique:
1.Go to the upper block and take a stable position with your pelvis pulled back and your legs slightly bent. Push your chest out and lean forward slightly. This “powerful” stance will give you stability.
2. With a powerful movement, pull the handle of the block and bring your elbows towards your body.
During the exercise, try to keep your elbows motionless with any weight, fix them at one point.
3. Fully straighten your elbows, then bend your arms again to the starting position. Do not swing during the exercise and maintain a stable position.
Little tricks.
There's nothing better than the French press. But, alas, this exercise eats up your elbows. But in cable extensions the movement is “softer” and you can use a lot of weight.
If you are working with a huge weight, squat and lean forward to better control the weight. In contrast, if your goal is maximum triceps isolation, move closer to the block, tuck your elbows into your ribs, and stand perfectly straight.
Nutrition for better muscle growth
For rapid muscle growth, nutrition must be balanced. It is a mistake to think that a lot of protein is needed for muscle growth, since it is a building material. In fact, protein alone is not enough; you also need carbohydrates and fats. For a set you need 2-3 grams of protein, 3-4 g of carbohydrates, 1-2 g of fat. Carbohydrates should predominate in the diet when gaining weight. The main thing is to keep them complex and consume less sugar. Simple carbohydrates are quickly absorbed and only protect muscles from breakdown for a short time. Basically, sugars turn into excess weight.
Important! Do not bring the body to prolonged fasting. This threatens to burn muscles; with a lack of nutrients, the body eats itself.
To stop muscle breakdown after sleep, be sure to eat breakfast. Breakfast should contain both proteins and carbohydrates. If you wish, you can drink a protein shake; it will be quickly absorbed and prevent the burning of muscle tissue. Or consume regular foods, for example, chicken eggs, they are easily and quickly digested and saturate the body with protein.
For carbohydrates, cereals with a high fiber content are recommended. Such products take longer to digest, provide energy and stimulate muscle growth due to the constant release of energy. It is not recommended to consume porridge in the evening to avoid gaining excess fat. With the exception of an evening workout, after which you need to close the “protein-carbohydrate” window.
Fats should be consumed primarily from plant rather than animal foods. These are unrefined vegetable oils and nuts.
Ways to thicken the penis
Increasing the thickness of the penis is a long-term process that requires a man to regularly carry out physiotherapeutic procedures and use massage techniques. To increase the circumference of the penis shaft, you can use special exercises, mechanical devices (simulators) or resort to plastic surgery. The most common ways to correct penis size include:
- jelqing;
- Yulia's technique;
- clamping;
- pumping;
- minimally invasive operations (lipofilling);
- muscle tissue transplantation.
Before increasing the diameter of the penis, it is recommended to consult a doctor. It should be understood that improper use of exercise equipment and massage techniques can lead to negative consequences, including erectile dysfunction.
general information
So, how to quickly pump up your “bitsukha”? The best option is to join a gym, since it has all the necessary sports equipment. But if you don’t have extra money, then it’s okay. According to experienced trainers, there are many good exercises with which you can achieve excellent results at home.
To conduct classes, you will first have to prepare everything:
- Select a room for training and remove all unnecessary items from it so that there is as much free space as possible.
- Buy a pair of dumbbells and light weights, as well as a barbell.
- Install a horizontal bar in the doorway or on the street.
It is worth noting that the room should be well ventilated, since during physical activity the body requires much more oxygen, so an influx of fresh air is desirable.
Main conclusions
As you can see, exercises with sports equipment will help you quickly pump up your arm muscles at home. Bodyweight movements will only strengthen your muscles and make them more resilient, but will not significantly increase muscle mass. Choose sports equipment with which you can do 6 to 12 repetitions, but with difficulty.
If it’s easy for an athlete, then you need to choose a heavier apparatus. Be sure to warm up before class and stretch your muscles after it. Combine elements for arms and back in one program. Don't forget to work other muscle groups for overall progress. Periodically add new exercises to the program. Eat right and get enough sleep.
