A selection of exercises with your own weight - we train without iron. Bodyweight training. We stand on our hands

Every athlete dreams of having a beautiful sculpted body, especially biceps. You can achieve your goal by choosing exercises that will help to work out this muscle in a quality manner. If you are just starting to work on your body, you should know - winning and attractive big biceps will look only with the corresponding sizes of other parts of the body. If you are unable to visit regularly Gym, do not despair, a positive result can be achieved by doing at home. The use of expensive sports equipment is not a prerequisite.

The most effective home exercises for biceps

Many types of exercises for pumping biceps at home will help you achieve an aesthetically pleasing bicep shape and significantly increase your strength. One of the exercises available at home is push-ups. When it is performed, the load goes not only to the hands, but is also involved shoulder girdle And thoracic region. If after a while the load from simple push-ups is not enough for you, then you can use a backpack with bricks or small bags of sand as a weighting agent.

No less effective exercises for working on this muscle will be pull-ups on the horizontal bar. Pulling up is performed with a reverse grip, without spreading your arms wide. If you are just starting to do exercises for biceps and triceps, do not overload the body. For the first few weeks, it will be enough to exercise every other day, then work three days in a row, and devote the fourth to rest.

To build up muscle mass on the hands, you need to know how and what exercises pump biceps at home. The development of this muscle is facilitated by bending the arm at the elbow with the use of additional weight. If you want to work on muscular relief, then perform incomplete bending, and if you plan to build muscle mass - full.

Dumbbells are sports equipment with which you can pump your biceps. Paying attention is required not only to the correct technique for performing exercises, but also to correctly set breathing. Positive changes can be achieved with two dumbbell workouts per week.

A set of exercises for biceps, suitable for home conditions

Work on the biceps can be done with own weight, and with special weighting. For achievement best result you will need to get dumbbells, because at some point only bodyweight exercises will not be enough to progress.

Into your own training program you can include some of the most effective bicep exercises:

lifts with a direct grip. The exercise is performed in a standing position, dumbbells must be taken in both hands, alternately lifting them. Having reached the highest point of the ascent, you must definitely linger for a few seconds. For one approach, do 10-15 repetitions;
dumbbell curls for biceps with a towel. For the exercise, you will need a long towel on which you need to securely fix the projectile. Take a towel and begin to bend your elbows so that the neutral grip goes into a straight line, palms inside should look up. In this position, you need to freeze for a few seconds to increase the time of contraction of the biceps muscles;
bicep curls. For this exercise, you need a stool or a comfortable chair. Sit on it with your legs slightly apart and placing a dumbbell between them on the floor. Grasping the projectile, your elbow should rest against the knee. Begin to bend your arm at the elbow, turning your palm as you lift it 180 degrees. At the end point, fix your hand for 3-4 seconds, slowly lowering your hand down. For one set, do 15-20 repetitions;
tilted dumbbell lifts on a fitball is an exercise that allows you not only to diversify your training complex for biceps, but also to work out several muscles of the body at once, thanks to which balance is maintained. Lie on the fitball with your back so that your hands reach the floor and can comfortably grab the dumbbells. Start alternately lifting shells with your right and left hands, straining your biceps. At the top, remember to hold for a few seconds to create tension in the muscles (20 reps per set).

Biceps come first if you want to show off your muscles to someone. But how to pump up larger biceps and is it possible to do it at home?

In one word, it's possible. Of course, this sounds too good to be true, but it's a fact. In order to pump up big biceps, you don’t need to go to the gym every day and you don’t even need to have special simulators at home.

This does not mean that you should not go to the gym or buy special equipment to take home. I mean, the above conditions are not mandatory if you want to pump up, but there is no opportunity to train in the gym

The arms themselves should be strong first of all, especially for guys, and this is a good reason to start training. In addition to increasing the strength in your arms, you will get a visual effect that no other muscle in the body will give you. The fact is that except for the biceps, no muscles change so much in shape when they contract.

They beckon girls, betray you confidence in the party. Big biceps attract the attention of even men, as it makes them jealous.

The biceps is the biceps muscle of the shoulder. The main function of the biceps is to bend the arm in elbow joint.

The muscle that lies below the biceps and runs along your shoulder is called the triceps. Learn that the biceps are on top of the arm, and the triceps are on the bottom.

It is clear that both muscles are very important and both muscles need to be worked out. But when you stand in front of people, the first thing they notice is the biceps. But if you want to increase your arms in volume, then be sure to pay attention to training the triceps. They make up 2/3 of the total arm volume.

I am going to tell you about the two main types of exercises for training biceps at home that will help you pump up. biceps without huge weights.

Method 1. Lifting weights

Lift heavy things that you didn't even pay attention to before.

Method 2: Use your own body weight

Use your body to load your muscles. Stuck somewhere with no way to get something? Use your weight.

But first, let's try to find a few things that can be picked up.

What to raise?

You can lift weights thanks to your heavy things in the house. For example:

Piles of heavy books
plastic bottles with water,
rice bags,
all sorts of canned goods in your pantry.

One of the best weights is a few bags of 3 liter washing powder.

Some people use plastic milk or juice bottles as weights. But the caps of such bottles tend to come off or leak. In washing tanks there are special caps that are twisted tightly. Thanks to the handles, you will have a firm grip on the eggplant when you lift it, making it a better choice than those old dusty encyclopedias from your grandmother's attic.

Have you got any empty eggplants? Then this is the best reason to start washing. Once you have two empty eggplants, start filling both with water until you reach the weight you want to lift.

To give the eggplants even more weight, you can go for a run to the beach and pick up sand there to use instead of water. This will make the eggplant much heavier.

What weight should be lifted?

The weight you should lift depends on how many reps you can do with it.

By standard, you should do a maximum of 8-12 reps. It's not too little to cause injury, and not too much for the exercise to focus on endurance. Of course, you can do 6-10 repetitions, but I suggest that you first hone a certain technique before starting this.

To determine how much a certain object that you will use in your lifting exercises should weigh, do 12 repetitions in one go.

Too easy - if you completed the set without much effort and feel that you can do more repetitions, then the weight is too small. Thanks to him, you will not pump up big biceps.

Too hard - if after four reps you can’t lift the weight, then it’s too much big weight for you. You need to lower it.

Ideal weight - If the first few reps are somewhat light, but each successive rep gets heavier, then that weight is just right.

At first, krepatura will appear, that is, the muscles will hurt a lot, and you will not be able to lift weight. But do not worry, you are on your way to your goal. This feeling doesn't necessarily mean hypertrophy (an interesting word that means your muscles are growing). This is exactly the moment when you feel that your muscles have been loaded and stressed - this does not necessarily mean that they are growing, but you are definitely on the right track.

In the event that you feel that you can handle a certain weight too easily, then the working weights must be increased, otherwise the muscles simply will not grow or become stronger. They can certainly grow, but it will be slow and not as effective as if you feel like your muscles are saying, "Damn, this weight is too heavy, we need to get a lot stronger to lift it." In this case, the real growth of the biceps will occur.

Biceps exercises at home

You need to always be in control and remember whether you are lifting enough heavy weight. Once you can lift eggplants more than 10-12 reps with ease, this is a clear indication that you need to increase their weight - add water or sand.

Biceps curl without additional weights

The most important and effective lifting exercise for working out the arms is called the biceps curl. Stand up straight with your arms at your sides and hold an eggplant in each hand. Your shoulders should be in place and not move during the entire arm movement.

As you exhale, lift the eggplant with your right hand up in front of you and pull your hand towards your right shoulder. You should be able to flex your right bicep by turning your wrist clockwise as you lift.

The moment your right hand is close to your right shoulder, hold it in that position and squeeze it tightly for a few seconds, then exhale as you lower your eggplant hand down to the starting position.

Do 3 sets of 8-12 reps. Rest one and a half minutes between sets.

Tips and varieties

Lift one eggplant once, and then alternate hands with each lift. Right hand, left hand and so on. If you count, then in the total score, do 8-12 repetitions for each of the hands, in total you should get from 16 to 24 repetitions for both hands.
You can lift both eggplants at the same time and do 8-12 repetitions.

You can sit on a chair, sofa, or bench instead of doing this exercise while sitting. The main thing is that nothing interferes with the movement of the hands in order to do the flexion of the biceps.

Biceps curl with a towel

This is a very effective exercise and very simple. You can do it almost anywhere.

If you're on a trip and don't have heavy eggplants on hand, just use any sack or bag and a towel. Increasing the resistance weight is very easy, just stuff your bag with everything you find around. Give her some weight.

How to perform?

Place a towel through the top strap of your backpack or bag. Grab the two ends of the towel with your hands and slowly twist the bag. Move up and rotate your arms so that at the top point (position) the palms are turned to your shoulders.

Advice: When you reach the top point (position) try to turn your palms as far away from the body as possible and hold them in this position for a second or two. In this case, it is worth straining your hands a lot.

Eggplant Concentration Curls

For this variation of the bicep curl, also known as the over-the-knee bicep curl, you only need one eggplant, bench, chair, or couch. Sit on your chair and spread your legs wide apart, resting them on the floor.

Take an eggplant right hand and lean forward slightly so that the right elbow is pressed to inside right thigh and lower your arm all the way down.

The eggplant should be near the right ankle. For convenience, you can rest left hand about the left knee. As you exhale, bend your right biceps and lift the eggplant until your hand touches your chest. Hold your hand in this position for about a second, and then lower the eggplant while inhaling, returning to its original position.

Do 8 to 12 reps, and then switch to your left arm and continue to work your left bicep in the same way.
As with the basic biceps curl, only the forearm should move. No need to swing your whole body, helping yourself to lift the eggplant.

Do three sets of 8-12 reps for each arm.

Exercises for biceps with your weight

Not every workout involves the use of extraneous weights. You can build your biceps by simply using your own body weight as a weight.

Bicep leg curl

To start this exercise, all you need is a chair, stool or sofa. Sit on a chair. Put your right hand under left leg, while the thigh should be slightly higher than the knee.

Pull your leg as high as you can with your hand. You should not help the leg muscles when lifting, so that it is not too easy. Make sure you only use the muscles in your arm.

Over time, this exercise becomes easy, so to make it harder, raise your foot on a step. This will force your leg muscles to pull your arm down as you try to lift your leg up.

Perform a set of 8-12 reps, then switch to the other arm and leg. Do the same exercise.

Reverse grip pull-ups to the chin

Now about how to pump up the biceps on the horizontal bar, using a special technique of pull-ups with a reverse grip, by the way, this is the most effective basic movement for the biceps brachii. You can install a horizontal bar for training right at home. If you have children, then the task becomes even easier. You can just use their swing while the kids are doing their homework or walking around.

Place your palms facing you, grab the bar with your hands slightly wider than your shoulders.

In order to create an emphasis specifically on the biceps, make sure that the palms are turned in your direction. If the palms are facing away from you, then the emphasis will be more on the muscles of the back and less on the muscles of the biceps.

Pull yourself up so that your chin is on top of the bar. To do this, lift your own body weight by bending your arms until your chin is at arm level.

No need to help yourself with pull-ups by swinging, resorting to the so-called cheating. Be sure to keep your body as straight as possible as you perform the pull-up and keep your legs together. Correct technique: with a strong movement, rise up and slowly lower under control, almost completely extending your arms.

No need to strive to ensure that the arms are completely straight, and you hang like a monkey. It is necessary to stop until the moment when the arms are fully extended at the elbow joint, so that the muscles are constantly in tension.

To prevent your feet from touching the ground, between each pull-up, keep your knees bent so that they are behind you. From the side, your body should resemble an inverted "G".

How many reps do you need to do?

- it's good basic exercise, which pumps not only the biceps, but also the muscles of the back. So do as many pull-ups as you can. Keep your body straight and do not sway.

Don't be lazy. Rise as high as possible. The more you train, the more reps you can do, and the biceps will get bigger.

Rubber bands instead of weight

You will definitely want to purchase one inexpensive purchase - a rubber band. You will be able to do a ton of different exercises with them, and all of them will be very effective for the biceps.

We will be doing a biceps curl with a rubber band. At the same time, hold each end of the tourniquet with your hands so that its middle hangs down and touches the ground. Stand with your foot in the middle of the tourniquet and place your feet on the tourniquet shoulder-width apart.

Place your elbows on your sides and begin to bend your forearm towards your shoulders. Make sure you flex your biceps and pull your arms rubber band all the way until your hands touch your shoulders.

Hold them in this position for a few seconds, squeezing your hands tightly. Then you can lower your hands down, returning to the starting position.

Try posing also to use as a kind of workout. Hold your arms in a bent position for 10 seconds and then relax them and wait a few seconds. Then repeat the exercise again. This is called an isometric exercise, that is, the constant tension of the muscle when the muscle is held in one position.

Advice: The main thing is to bend the muscles as much as possible. Try to concentrate at this time and imagine that you are trying to press your fists to your head as close as possible, as if you want them to touch your head.

Try to keep the biceps in tension for more than a few seconds. You must feel exhausted. If your face shows agony, it means that you are doing everything absolutely right. This is the moment when you realize that your biceps will grow.

Doing this exercise in a pose is a great method to strengthen your biceps right after your workout.

When you swing, you create microtrauma in the muscle fibers. It's partial destruction muscle tissue is a normal result after training.

Muscles respond to microtrauma and create a larger muscle.

You must eat right while recovering. During recovery, muscles require amino acids.

Amino acids are found in proteins. When you eat protein, your body breaks it down into usable amino acids. Your goal: eat between 2 and 2.6 grams of protein per 1 kg of your weight. For example, if a person weighs 72 kg, then this is about 142-187 grams of protein per day.

Try splitting your daily meal into 4-6 meals to fuel your body throughout the day.

Here is a list of a few protein-rich foods:

Poultry meat, such as chicken or turkey
Fish meat, such as tuna or salmon
Lean meat

Another good source of protein is whey protein isolate. You can consume this protein mixed with milk, water, or make yourself a smoothie. You can also find other types of cocktails. But the combination of price and quality, Whey Protein has the best performance and has the added benefit of being suitable for pre- and post-workout intake as it is faster digested than regular meals and other types of protein.

If we talk about water, it is important to monitor the water balance in the body. Water maintains normal metabolic function, including muscle growth, which is 70% water. In fact, in the absence of normal fluid intake, catabolism can be induced. Catabolism, in turn, will contribute to muscle reduction.

Drink plenty of water to help your body absorb nutrients and stay hydrated throughout your workouts and throughout the day.

enjoy the pain

When you exercise, you may feel pain in your muscles. This is called krepatura.

Pain can appear a couple of hours after training and reach a peak after 48 hours. It all depends on the intensity of the workout. It may take up to 7 days for the pain to go away.

Krepatura is a good pain. It can happen not only to beginners, but also to experienced athletes.

If you increase the intensity and change the exercises, it can cause soreness.

I have been working for twenty years, and I always get muscle soreness after chest training. But rarely do my biceps or triceps hurt.

Krepatura is good pain, but injury pain is bad. Don't get up too early big weights. Train gradually. From small to big.

If you feel a sharp pain in your biceps while exercising, see your doctor.

It is advisable to consult your doctor before starting any exercise or nutrition program.

How often to train biceps

If you train too often, then this is not good.

As a rule, two workouts per week will be enough to increase the size of the biceps. You can also get a good effect from one workout if you work correctly.

Never work on one muscle for several days in a row. It threatens injury.

If the biceps have not fully recovered after a workout, and you will start the next workout, then this threatens to reduce them.

My advice: split your workouts. One day you work on biceps and muscles upper belt, in the other - above the legs and the whole bottom. You can do cardio workout instead of legs. There are a lot of options.

How to pump up your arms on the horizontal bar on the street in cold conditions: training biceps and triceps with your own weight on the Sportmaster site.

Another video, another workout in the street, another answer to the question "How to pump up your arms on the street?" Yes, on sports ground there are no simulators, a variety of free weights, but despite this, you can train there and get results from classes using only your own weight.

After watching my new video, you will find out what a biceps and triceps workout can look like on a sports field when you only have your body, bars and crossbar from the equipment. Also, in training my hands, I used a special expander - rubber band, thanks to which you can load almost every muscle in the body of an athlete.

When exercising outdoors, especially in cold weather, do not forget about clothes that do not have to be ultra-modern, from the world's leading brands, but they should be comfortable for you, you should feel comfortable in them.

Biceps training with one arm with an elastic band or resistance band

Technique:
1. Starting position - fasten one end of the tape or expander to the ground, take the other with your hand, stand straight, back straight, feet shoulder-width apart, with the other hand you can hold on to the support.
2. While exhaling, raise your arm (with a tape or expander), while inhaling, return to the starting position.

Triceps training with one arm with an elastic band or resistance band
Technique:
1. Fasten a tape or expander on the top of the crossbar, take the other end with your hand, in the initial position it should be bent at a right angle, the palm of the second hand lies on the elbow of the exercising arm and fixes the elbow.
2. As you exhale, straighten your bent arm, while inhaling, return to the starting position.
3. After completing the required number of repetitions, do the exercise with the other hand.

pull up narrow grip"palms facing you"
Technique:
1. Starting position - grab the crossbar with a narrow grip "palms facing you."
2. While exhaling, do a pull-up, while trying to keep the bar touching the chest.
3. While inhaling, lower the body to its original position.

French push-ups on bars
Technique:
1. Starting position - take a narrow grip on the bars, step back, tilt the body forward and lean on your hands.
2. While inhaling, bending your arms at the elbows, lower the body and move forward.
3. On exhalation, use the triceps to return the body to its original position.

You can pump up on the horizontal bar almost any muscle located above the belt - this is possible due to the physiological structure of the human body. Pulling up on the crossbar, the athlete works all the muscles of the arms and body.

True, one should first stipulate one important point- the concept of "pump up" everyone presents in their own way. You need to understand that it is impossible to get the body of a bodybuilder by doing the bar. It will be toned, athletic, embossed, but big muscles you won’t get it by doing only the crossbar.

This kind of training can be a good basis, a foundation for obtaining basic physical strength, strengthening ligaments, muscles, improving the level of general physical training. And in the future, as the next stage of training, there will be classes in the gym with free weights. Training on the horizontal bar should sooner or later be replaced by classes in the gym, without iron it is unrealistic to build up “meat”.

So, in order for your arm training to be effective, so that you can load your biceps well, it is not enough just to pull yourself up. During this exercise, the biceps receive only an indirect load, but not the main one, the latissimus dorsi muscles are most involved here. And in order for the muscles of the hands to receive the proper load, they should be pulled up with a reverse narrow grip.

For those who don’t know, a reverse grip is called when the athlete’s palms turn inward, with their fingers towards the athlete. Grip width: there should be a distance of 10-20 centimeters between the palms, in this case the main load falls on the biceps. In order to pump up the muscles of the arms faster and more efficiently with your weight, you need to pull yourself up with the deviation of the body back and pull yourself up to the chest, and not to the chin.

For maximum effectiveness of arm training, observe the following principles:
- if you work with your weight, then try to get the maximum result from the training;
- during the first approach, you need to give your best by doing maximum amount repetitions;
- after completing the approach on the horizontal bar, you need to take a break for 2 minutes and again pull yourself up the maximum number of times on the horizontal bar, your hands will respond well to such a load - they will grow;
- after performing the 2nd approach, the rest time must be increased to 3 minutes, after which it is again pulled up with a reverse grip.

Working like this on the horizontal bar and performing pull-ups with a reverse grip, you can pump your biceps up to a certain level.

Of course, our arms are not only made up of biceps, there are also other muscles that receive almost no load during pull-ups. It doesn't matter if you are pulling up with your own weight or with an additional one, the triceps will not receive the load for growth. And as a result, hands without developed triceps look disproportionate, even ugly.

It is difficult to pump up triceps on a regular horizontal bar, it is better to use a low bar for this, it can be used to perform tricep extensions. Only by loading the antagonist muscle of the biceps - the triceps, you will get beautiful, athletic hands.

During the performance of all these exercises, one more arm muscle is always included in the work - the muscles of the hands. Athletes do various grips, which means they train this muscle group. Moreover, if an athlete works with his own weight, the hands receive one load, and if he uses weights, the effectiveness of the training increases.

Regarding the number of workouts - for starters, you can train 3 times a week, in the future, the number of workouts is reduced to 2. Naturally, in order for there to be progress in arm growth, it is necessary to increase the load by increasing the number of repetitions or by using iron (additional weights). You simply won’t be able to pump up your hands in a different way.

Regarding the training of hands on the horizontal bar, taking into account my training methodology, here it is necessary to follow all my principles of training. For example, be sure to avoid a large number reps - limit 8. Also keep track of how long you rest between sets - rest should be at least 3 minutes. Thus, your rune training on the horizontal bar should fully comply with all the recommendations of my methodology, this will allow you to get the maximum effect from training.

Adherents healthy lifestyle life in order to maintain sportswear Recently, they have made a choice in favor of training at home. This saves a significant part of the budget and precious time. In native walls, it is easy to choose the optimal set of exercises with your own weight. It will improve the body, strengthen the spirit, develop flexibility and endurance. In addition, training can be carried out at any convenient time of the day. Do not forget that when playing sports, you need to adjust your diet by increasing the percentage of protein in the diet.

Human beings are naturally capable of adapting to any situation. physical activity not exceeding the mass of its own body. The Law of Survival in the ancient world did not provide for voluminous muscles for hunters, it was enough for them to master the art of controlling their body weight.

The determination to conduct training at home carries an important aspect: confidence in the readiness of the body to accept a given level of load, the ability to restore muscle tissue after the last exercise. You need to start the complex competently and carefully, gradually training the main muscle of the body - the heart. It must be remembered that any physical activity is preceded by a warm-up warm-up cycle, it prepares the muscles for a future workout. The lack of preliminary preparation before the main complex entails possible injuries. For a warm-up, running in place at a moderate pace or jumping rope for no more than 20 minutes is suitable.

If the exercises are aimed at increasing the muscles, then one day the moment of complete adaptation of the muscles to the load will come, and it will stop growing. To resume the growth process, you should use weighting agents. You can make them yourself (such as plastic sand bottles) or purchase them from a sports supply store.

Exercises for men

The complex for men consists of various approaches aimed at developing all muscle groups of the legs, arms and body. It is enough to perform from seven to ten exercises three to four times a week, correctly alternating the load, for example, in this way:

muscles abdominals, legs and biceps;
legs (at a moderate pace), pectoral, deltoid muscles and latissimus dorsi.

List of exercises with your weight on different groups muscles:

push ups;
squats;
leg raises in the hang and from a prone position;

Exercises on the horizontal bar

A chic fat-burning element of training is the burpee complex..

Exercises on the horizontal bar - raising the legs while holding them at a different angle, twisting the body, moving the legs by analogy with car wipers; pulling up with a variety of grips of the hands when changing the width of the grip.

Pulling up on the horizontal bar is considered basic among the variety of exercises with your own weight.. It perfectly works out the muscles of the back, shoulder and neck, arms. Men should perform at least four sets of ten times, girls - from three to five. With the acquisition of endurance in hanging on the bar, it is necessary to increase the number of repetitions in the set. Classic pull-ups are performed with a forward or reverse grip, the width of which determines the force applied to bring the wings to the body. Exercise well forms the biceps.

Installing a pull-up bar at home does not require large investments. The purchase of a special tube with spacers and its installation in a convenient place will take a little time.

To strengthen the pectoral and deltoid muscles and partly the triceps, we apply a direct grip on the crossbar (should not exceed the width of the shoulders). Simultaneous bending of the arms is performed until the chin touches the horizontal bar. Ten reps in four sets.

Second Bodyweight Biceps Exercise - Narrow reverse grip, pulling up to the level of the chin touching the crossbar, four sets of ten repetitions.

When pulling up wide grip the latissimus dorsi muscles are perfectly worked out. To maintain the correct technique when performing this exercise, the horizontal bar should wind up behind the head.

bars

Exercises on the uneven bars - the load on the press and push-ups to work out the biceps and triceps.

Chairs and stacks of books can act as bars during a workout at home. With a change in the angle of inclination of the body and the position of the hands, the load level changes with classic push-ups: the triceps are pumped when the body is straight, pectoral muscles- if the body moves forward. It is necessary to perform 35 to 50 repetitions of four circles.

Exercises for girls

For girls, push-ups can be replaced with a bar - static exercise to hold the body with an emphasis on the toes and forearms. It is important not to sag! Start with 30 seconds and gradually increase the time.

For pumping triceps, reverse push-ups are applicable. To do this, place your feet on one chair, rest your hands on the seat of another and lower yourself, slowly, as low as possible. Do 10 reps in 4 sets.

Bodyweight back exercises - hyperextension - the best exercise for strengthening the muscles of the back while maintaining the health of the spinal column.

To perform this element of a set of exercises with your own weight, you need to lie on your stomach, at the same time raise and hold your arms and legs for a few seconds. When fixing the legs, only works top part body. Perform at least ten repetitions in 4 sets.

Squats - the main exercises for the legs, perfectly train the heart muscle, increasing the endurance of the body.

When doing squats, it is important to observe correct technique, do not bend your back, and do not bring your knees out of the plane thumb legs. You can start with 30 repetitions, bringing their number to 100, four cycles. Spread your legs shoulder-width apart.

Girls, crouching, should take their buttocks back as far as possible, practically lying on their hips. This technique enhances the effect of the exercise. The elasticity of the fifth point gives another version of squats - plie. When performing this exercise, the knees look to the sides, and the tailbone tends down. The hips cannot be pulled back.

The pistol squat is a very hard and effective leg exercise. Sore knees are a contraindication! To squat on one leg, you should take the starting position - the legs are located shoulder-width apart. Then the fulcrum becomes, for example, right leg, and the left one rises forward parallel to the floor. A deep squat is carried out, fixing the position for a few seconds and returning to the starting point. Repeat on the other limb. Do this exercise as many times as possible, increasing the number of squats to ten.

Developed abdominal muscles serve as an excellent natural corset for internal organs person. They also improve posture and coordinate balance and gait. Working on the muscles of the press requires a lot of effort and perseverance, they cannot be overworked.

When implementing a set of exercises with your own weight, the abdominal muscles are pumped separately. Work is carried out lying on a rug with a motionless lumbar spine (to avoid injury).

To pump the upper part of the rectus abdominis muscle, the hands are fixed on the back of the head, the chin “looks” at the ceiling, and the legs are bent at the knees. Twisting is carried out without returning the shoulder blades to the floor. Repeat the exercise 35 to 50 times, four sets.

The oblique muscles of the abdomen are well worked out by tilting in the prone position. The fingers alternately touch the ankles of the legs. Four sets of 30 reps on each side.

The rectus muscle in its lower part is worked out by repeatedly raising straightened legs; when returning, they should not touch the floor. The loin is fixed, with a deflection, microtraumas are possible. Do four sets of 30 reps.

Due to the structure of the female body and the inherent ability to conceive and bear a child, the body of women has a greater percentage of fat. Strength exercises for girls differ in technique. They should not get involved in pull-ups and push-ups, pumping deltoid and latissimus dorsi back, perform squats that create "male legs".

Choosing exercises with your own weight, it is easy to work out all the muscles in one workout. It is necessary to observe the cycle and rest between exercises. More intense load will train the heart well and promote mass gain.

In this article I will talk about such a type of exercise as biceps exercises. I will talk about three basic exercises to pump up the biceps, which I am familiar with and which I use with success myself. Let's first decide on the rules that must be strictly observed, otherwise, your work will go down the drain, and then we will analyze exercises with our own weight and with additional shells. So let's go.

How have you not read this yet? Well, it's useless...

Basic rules for biceps exercises

2) The number of repetitions should not be huge (this is the main mistake of beginners). Enough 4 sets of 10-12 times for one exercise. You can increase the weight, then the number of repetitions will be 6-8 times.

3) Many beginners mistakenly believe that the biceps can be pumped up using only one or two exercises. But it's not. Exercises must not only be changed, but also alternated, about once every 4 weeks.

4) You do not need to use "cheating", as other muscles are connected, respectively, the biceps loses the load and does not receive desired weight for growth.

5) Exercises for biceps should be performed smoothly and calmly. It's not all about weight, but about the correct execution of the exercise.

Also, the biceps are well pumped during the performance of exercises such as push-ups and exercises for the muscles on the horizontal bar.

There are two types of exercises:

exercises using your own body weight, such as push-ups, pull-ups.
exercises with the use of additional shells: dumbbells, barbell.

Exercises for biceps with your own weight

Pull-ups for biceps. To perform this exercise, one component is needed - where you can pull yourself up. You grab the horizontal bar with both hands and begin to pull yourself up. During the ascent - exhale, during the descent - inhale. Pull-ups are also the best exercise on shoulders.

There are two types of pull-ups - arms in and arms out. Also, when pulling up, you can perform a “lift-coup”.

During pull-ups, you should Special attention on the correct performance of the exercise. If you want to load the biceps to the maximum, then I don’t recommend lowering to the end, otherwise the weight will leave the biceps.

Push ups. Of course, this exercise is not directly related to the biceps, since it is rather insulating, but push-ups from the floor pump the arms very well. Therefore, as an isolating exercise and variety, I recommend including it in your complex.

No additional components are needed for this type of exercise. All you need is hands and feet. You lie on the floor, arms extended. You should rest your hands on the floor. And start exercising.

With inhalation-exhalation is the same as with pull-ups. With this type of exercise, you can increase the weight by wearing a backpack with extra weight.

Exercises for biceps with the use of additional shells

1) The first type of exercise with dumbbells “Biceps curls” is as follows: You sit on a bench, bend your arm at the elbow and begin to do the exercise. Exhale - bend your arm. Inhale - unbend your arm. You are holding a dumbbell in your hand.

2) The second type of exercise "Barbell curl for biceps":

You stand straight, your arms are relaxed. Exhale - lift the bar up; inhale - slowly lower the barbell down. The number of repetitions is 10-12 times. Weight can also be increased at will.

All this is very effective exercises for the biceps, so go for it! And don't forget the triceps exercises!