How to get a beautiful biceps relief
How to get a beautiful biceps relief
When the muscles after exercise getsufficient volume, you can think about the formation of their beautiful terrain. Men often pay attention to training the biceps muscles of the shoulder or biceps, because even in childhood when proving who is stronger, a powerful weapon was the demonstration of their muscles. You can get a beautiful relief of these muscles with the help of special exercises.
Instructions
1
One of the first and most effective exercises isalternating or simultaneous bending of the hands in the elbow joints. If standing this exercise is performed mainly for the collection of muscle mass, then when performing it in a sitting position it will help create a relief of the biceps. It is necessary to sit on a chair or bench, spread the knees to the sides, hands to lower so that the elbows rest on the inside of the thighs, palms to turn to yourself. If you pump each hand separately, you can hold on to something with your free hand - this will allow the torso to lean forward as much as possible, and fully extend the arm. In this position it is easy to control the relief of the muscle, bending the arm not completely. Observing the change in a particular part of the biceps during flexion and extension, it is possible to determine the angle to which it is necessary to bend the hand during repetitions. It is better to work with a light weight to focus on the technique of execution.
2
Also help to give a beautiful shape to the bicepslifting EZ-bar (barbells with curved neck). The starting position is as follows: the legs are placed on the width of the shoulders, the socks are slightly turned outward, the body is kept straight with a natural deflection in the lower back. The bar is taken so that the palms are facing upwards. Having held your breath on inhaling, you need to raise the bar to the torso, straining your biceps and not moving your elbows. At the top point, the bar is fixed for a few seconds, and then you need to exhale and return to its original position. Do not stretch your arms to the end, let them be in constant tension. It is advisable to perform this exercise in 3-4 sets of 6-10 repetitions, with each approach increasing the weight of the bar.
3
Useful for the formation of the relief of the bicepsemployment on the simulator-crossover. Especially the next exercise is effective for working out the peak of the biceps. Standing in the center of the frame, you need to take the handle of the cables so that your hands are turned upside down. In the initial position, the arms should be slightly bent at the elbows, tense. On inhaling, you need to hold your breath and bend your arms in your elbows, pulling the brush to your head. When the arms reach the deltoid muscles, it is necessary to linger in this position and additionally strain the muscles being worked on. After this, a gentle exhalation and a return to the starting position are carried out. The body and elbows must remain stationary during the exercise. It is advisable to perform 2 sets of 10-15 repetitions.
4
Finally, to form a beautiful reliefbiceps can be performed lifting dumbbells on the Scott bench. Forearms need to rest on a stubborn board, and the hands should not be unbent fully during the entire exercise. Straining biceps, you need to raise dumbbells up, hold in the end point for a few seconds, and then return to the starting position. The exercise is done smoothly, without jerks. If it does not work, you need to take dumbbells with a lower weight.
