Effective exercises for biceps at the gym

Today it is very fashionable to do sports, and it's understandable, after all, a beautiful trim figure not only attracts attention, but also increases self-esteem. An excellent option to build the body of the dreams is bodybuilding. Gym is a place where work up a sweat, and it is worth noting that girls, too, began to give preference to strength training.

Biceps - figure of male power?

What is most manly? Of course, strong hands. So the boys special attention in the gym paying a workout biceps. Many assign this group of muscles separate the day to make the most of it to work.

Exercises for biceps at the gym are very popular among the male sex.

What is the biceps?

Bicep - a large two-headed fusiform muscle of the shoulder, which is located on the upper part of the humerus and consists of a short and long head. The main functions of this muscle are:

• Biceps - supinator of the forearm to rotate and move the palms up;
• Flexes forearm and shoulder;
• Flexes upper arm.

Based on the functions of the biceps all the exercises are based on the bending of the arms.

Basic biceps workout

In order For muscle to grow, you need every workout to traumatize her. Arising during classes in the hall microtrauma in the restoration period with new tissue, and thus muscle increases in size.

However, frequent injuries lead to the opposite process, so practice every day unsustainable.

During training to optimally perform 3-4 exercises on biceps at the gym. Reps need to do about 8-12, and approaches 3-4.

Types of exercises on a biceps

Exercises for biceps at the gym can be divided into basic and isolating. First performed using barbells and dumbbells, the second - on the equipment. Experienced athletes notice that the basic exercises contribute to better muscle growth and in parallel involves other fibers. However, if you want to train only one bicep, so to speak, to isolate the second kind of exercise will be most welcome.

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The Best exercise for biceps in gym standing

The rise of the bar on a biceps. To perform the exercise, you must place the feet at shoulder width, take a barbell grip bottom, bend slightly at the waist, body to keep straight, lower the bar to your hips. After a deep breath bendable hands lifting the barbell to the chest. The elbows should be pressed to the sides, wrists locked. At the top breathe out and pause, then drop the rod to its original position. It is important to not straighten your arms until the end, keeping tension in the biceps.

The Lifting of the dumbbells on a biceps. The location of the body, as in the previous exercise, but take the dumbbells so that they looked at each other with a simple grip. On the inhale raise the dumbbells, turning to the outside, at the end point of the palm should be directed to the shoulders. When the dumbbells are near your shoulders, you need to pause and exhale. Drop the dumbbells, rotating the wrist back.

The rise of the bar reverse grip. Starting position the same, take the barbell so that your palms looking down - reverse grip, on the inhale raise the barbell to your chest, elbows in when performing the exercise needs to be pressed to the sides and locked. At the top breathe out and pause, lower the bar.

Hammer. Take a dumbbell regular grip, observe the deflection in the lower back, inhale, raise your left dumbbell to your left shoulder, make a pause, exhale and drop. The same is done with the right dumbbell.

Block simulator. Take the neck rope on the grip bottom, feet put on width apart, sit up, elbows slightly bend. On the inhale pull the neck to the chest, elbows locked, make a pause, exhale and drop the fretboard.

Arms Bending between blocks. Take D-handle grip bottom, be in the middle of the simulator. On the exhale, pull the arm toward the head until the palm of your hand will be over the shoulders, make a pause and exhale, let it down.

Exercises on a biceps, sitting

Effective exercises for biceps at the gym sitting:

The Lifting of the dumbbells on a biceps. Sit on a bench, straighten up, keeping the curve in the lower back, take the dumbbell in the usual grip. On the inhale raise the dumbbells just above the hips and begin to rotate the brush to the top when the dumbbells will be near your shoulders, palms have to look at the ceiling, make a pause and exhale, begin to lower the dumbbells, turning your palms.

Lifting barbells EZ in the Scott bench. Take the rod lower grip, sit on the bench presses the triceps to the stand, drop the rod, but leave the elbows in a slightly bent position, breathe out and raise the rod to vertical position arms, breathe out, pause and drop almost to the end.

Concentrated lifting. Sit on the bench, take a dumbbell grip on the bottom, stand with legs wider than shoulder width, lean forward so that the lower partbiceps rested on the right thigh, the other hand rests on the knee. On the inhale raise the dumbbell to your chest, make a pause, exhale and slowly drop. The same is done with the other hand.

Based On these exercises, you can create any set of exercises for biceps at the gym.

Training Program biceps

Schema training the arms quite a lot, you can use different exercises, a different number of sets and reps, use supersets, Tricity. It all depends on the purpose of training.

A sample program that exercises which are performed one after the other. The first approach to 15 reps and three to 8.

1. Bending of hands with dumbbells while sitting on the machine.
2. Fold your hands alternately on a flat bench.
3. Bending hands standing with a bar.

The Muscles eventually become accustomed to the load. In order to keep them under stress for further growth, it is necessary to periodically change the training program and increase the weight.

Why choose training with an instructor or self-study?

The Most common mistake beginners in the hall - ignoring the services of a coach. As a rule, the newcomer in the audience knows absolutely nothing about how to carry out exercises on biceps in the gym, and jobs for all other muscle groups. So you can often see confused customers of the hall, who do not understand, what exercise they take, how to do, what development of muscle groups should combine into one training session, and which not.

If you want to achieve good results in the gym, without a coach will not do. What are the benefits of training with an instructor:

• Correct technique of the exercises;
• Training plan;
• Rules of proper nutrition;
• Information on sports nutrition;
• Monitoring the progress of the training;
• Minimizing the injuries;
• The speedy achievement of results.

One Train only biceps doesn't make sense, a comprehensive approach is necessary. Of course, exercises for biceps, triceps in the gym are the most popular among men. Smart pumping arms will help build muscle mass and improve appearance.

But don't forget about the other muscle groups, which in the body enough. Based on this, you need in one workout to include exercises into several groups. For example, the exercises for hamstrings at the gym can be combined with exercises for quadriceps and calves, chest workout can be combined with the back and so on.