How many times a week you need to pump the biceps

No figure, especially sports, is not without beautiful biceps.

What is the bicep? This is a small two-headed muscle that is attached to the scapula and to the radius. Due to the biceps is lifting and bending of the arms and the turning of a hand.

To pump up your biceps, you must do active movements of elbow and shoulder joints. To develop the muscles in this area since childhood, and that is doing the pulling. Pulling will not only help to stretch muscles, but also develops their width, which in turn will give the biceps a nice round shape. But you need to remember the following – one pull-up you will not gain muscle mass, for this there is a special set of exercises.

If you are a beginner in this business, but still want to have beautiful muscles of the arms, you should ask the following question:

How many times a week you need to swing the biceps?

In this case, quality matters, not quantity, so it doesn't pay to dwell on the number of exercises.

You should start with the smallest. We will provide you with some exercises and you select two of them start classes. For each exercise take 4-5 minutes, which is 2-3 sets of 8-10 times. It will be enough to do just one day a week. After quality load the muscles need to relax.

It is also very important to choose the right weight of equipment. It needs to be appropriate i.e. not too hard and not too easy.

Gradually increase the number of sets and repetition of work. For example, approaches to 3-4 of 15-20 reps. Also, with increasing sets and reps decrease the weight of the equipment, as it will improve the technique, which is very important for the formation of beautiful muscle.

So, let's get to the exercises.

Exercise lifting a barbell while standing.

Everyone knows how to do this exercise: feet shoulder width apart, back slightly arched, jerking raise the rod over your head and slowly lower it to the shoulders.

This exercise helps to gain muscle mass, pumping all the muscles and making the strengthening in the head of the bicep.

The bottom grip, hands shoulder width apart.

Starting position: the bar at the height of the hips, legs slightly bent at the knees, back straight. Slowly bend the arms, thereby lifting the barbell to the shoulders, while locking the elbows at the sides of the body. After a show of hands, fix this position for 5-6 seconds without relaxing your muscles, then slowly lower hands. It is very important the body does not tilt and do not bend your back, as this not only affects equipment, but also gives large loads on the spine.

Lifting dumbbells standing up.

To lift the dumbbells, you must firstwith one hand and then the other, still holding back. The other hand during the "rest" can be fixed on the body or "down" at the seams.

The peculiarity of this exercise is that when a heavy weight can quickly achieve significant results.

Emphasis hand on something stable.

To hand hold the dumbbell near the thigh, palm inward. Slowly raise your hand upwards while turning the brush yourself off, maximum straining muscles. In reverse order, return to the starting position.

Exercise on the Scott bench.

In this exercise only works the short head of the bicep, since it is impossible to change the original position of the brush.

Take the dumbbells in hand and to the bench, take the emphasis lying. Slowly bend and unbend your elbow.

Beautiful biceps is what will make your hands beautiful, but it needs a lot of work.