How to pump the biceps at home

Flexion and extension of the arms with weighed - the basic complex for the development of the biceps. The corresponding load in the gyms is provided by the barbell, dumbbells of different weights and the pull of the block. At home, instead of the standard purchase of dumbbells, you can use a public item such as a plastic bottle with a volume of one and a half liters. If you fill it with water, you will get a quite worthy sports projectile weighing 1.5 kg. To get more weight, you need to fill this bottle with sand or small stones.

The first exercise complex with domestic projectiles - bending the hands on the biceps while standing with an elastic bandage. In the starting position, you need to become feet in the middle of the bandage, and take both ends in both hands so that the palms are facing upward. Straighten up, keeping the upper part of the trunk stationary, and the elbows - pressed against the body. Bend your arms until the bicep is completely contracted as you exhale. Make a second pause, straining the target muscle. On inhalation, slowly lower your hands to the starting position. The arms from the shoulders to the elbows must remain stationary for the entire exercise. Erroneous will be any violations of the technique: incomplete turning of the palms up, bending the back, moving the arms from the shoulder to the elbow. Such actions remove some of the load from the target biceps muscle. The second exercise is lifting the bottle dumbbells to the biceps. In the starting position, you should stand up straight with your shoulders, with "dumbbells" in your hands. In this case, the palms are facing forward, from oneself (supine grip). Breathing in, bending his arm at the elbow, raise one "dumbbell" to his shoulder. At the maximum, with the limiting contraction of the biceps muscle, exhale. Lower your hand to the initial position on inhalation. Repeat the same cycle with the other hand. The mistaken actions include incomplete rotation of the hand, stoop and bent back. To include the biceps in full-time work, you must fully comply with the technique of doing this exercise.