Strength exercises with own weight for all muscles. Exercises with your body weight to gain mass. Tips for Designing a Bodyweight Training Program

Strength exercises with own weight for all muscles. Find out practical recommendations for girls and men on how to train at home.

It doesn't matter how big your own weight is - 70 or 140 kg. You carry all these kilos on yourself every day. However, it is unlikely that you use them for training. With a minimal set of equipment, you can train the whole body.

Therefore, the inability to get to the gym is not a reason to skip a workout.

Your gym probably has a bunch of dumbbells, barbells and machines. Why not try to train without all this? Let's say if you are on a trip or just too busy. Or if you just want to try something new and take a break from the monotony of iron training. Below are some unusual exercises that you can safely include in your.

pectoral muscles

Push-ups on the uneven bars accentuate the load on the lower part of the chest.

Focus on doing more chest work and less triceps work.

Another exercise familiar to everyone from school is push-ups from the floor. Basically, it's the reverse bench press. There are several variations of push-ups. If the legs are located higher than the body, the load falls more on the upper chest. If the torso is raised, vice versa. Narrow stance puts more stress on inner part chest and triceps.

Back

Like the chest, the back can be trained quite easily using your own weight. It depends on how strong you are in pull-ups.

There are a huge number of pull-up options: wide, medium, narrow, straight, reverse grip etc.

If you can't do more than 8 reps on your own, use rubber band attached to your legs, or ask a partner for help. Another important exercise for developing the back is horizontal pull-ups. It is most convenient to do it in the Smith machine or in a power rack. Position the bar at a height slightly more than arm length and pull yourself towards it.

Shoulders

You can do a kind of shoulder press exercise using only your own weight - handstand push-ups against the wall. Get down and get up. The head will limit the range of motion. If you're not fit enough to do 10 upside-down push-ups, replace them with L-push-ups. The head will be down, but the toes will be on a bench or pedestal so that the feet will be roughly parallel to the floor. The body will be bent like the letter L. There are also push-ups with the pelvis back. Each rep starts and ends like a regular push-up, but at the top, you push your pelvis back by straightening your arms and bending your knees. In this exercise, the time under tension is longer than in L-push-ups or wall-stand push-ups.

All these exercises load the front deltas.

To a lesser extent, this is done by classic push-ups from the floor or on the uneven bars. Rear deltas work during pull-ups on the horizontal bar and horizontal pull-ups.

Biceps

Use a reverse grip on pull-ups. So the load will shift from the back to the biceps.

Helpful article: theory and practice"

Triceps

Keep your torso straight during dips or use a narrow stance for floor push-ups. Then the load will shift from pectoral muscles on triceps. You can also do reverse push-ups from the bench, keeping your hands behind your back and your legs straight out in front of you.

Hips

You can't do without squats.

You can squat on one leg, keeping your non-working leg bent on the bench behind you, or train both legs at the same time, trying to reach your ankles with your buttocks during squats. You need to work in multiple mode- X otya would be 30 repetitions. Wall squats and walking lunges are two equally effective bodyweight exercises.

calf muscles

Do heavy calf raises while standing. Do them barefoot and without using a support. Rise very slowly, additionally tighten the muscles at the top point and feel the contraction. You can also do this exercise on one leg.

Abdominal muscles

There are many exercises to, that can be performed productively without additional weight: leg raises, crunches, planks, etc.

Fundamentals of a bodyweight training program:

1. You can train with your own weight anywhere.
2. The easiest way to train using body weight, – do pulling and pressing movements, such as pull-ups on the horizontal bar and push-ups on the uneven bars.
3. Since you are limited in choice, it is advisable to perform 8 or more sets of one exercise.
4. Change the position of your arms and legs.

Tips for designing a bodyweight training program:

1. When you can do 15 reps, increase the intensity by shortening the rest time between sets.
2. Increase the intensity by doing supersets, trisets, or giant sets.
3. A training partner will help you increase or decrease the intensity. For example, it can support your legs when pulling up.
4. For leg exercises, a multi-rep style of training with maximum intensity is best.

Bodyweight chest and back strength training:

1. Push-ups on the uneven bars: 4x8– 15.
2. Pull-ups wide grip: 4x8– 15.
3. Push-ups from the floor with raised legs: 4x8– 15.
4. Narrow grip pull-ups: 4x8– 15.
5. Reverse push-ups from the bench for triceps: 4x8– 15.
6. Horizontal pull-ups: 4x8– 15.

If you are unable to attend Gym, but to have beautiful figure I want to - there is a simple and effective solution. This is bodyweight training.

Safe Load

It is believed that weights that do not exceed our body weight are safe for our muscles. And if work, for example, with a barbell is not shown to everyone, then the load created by one's own body is quite comfortable for everyone.

The ability to adapt in response to physical stress is an excellent quality of our musculature. But nature initially provided the ability to manage only with the weight of one's own body. Indeed, in ancient times, our ancestors ran away from predators, hunted, climbed trees and rocks.

Large voluminous muscles, or the ability to lift very heavy objects (bodybuilding and powerlifting) were not necessary, in terms of survival. Accordingly, our muscular system it is not designed for this by default.

Advanced athletes who train with weights that are significantly higher than their own weight achieve such results through long and hard training. And newcomers who try to jump right off the bat get injured and, as a rule, lose interest in sports.

Therefore, it is bodyweight exercises that are the most natural and safe form. physical activity. They are designed to help everyone, regardless of their level of training, to get in good physical shape and fit figure.

Exercise options with your weight

There are many bodyweight exercises. They are convenient in that the entire workout is carried out without additional iron: you do not need barbells, dumbbells or simulators.

The bodyweight training program should work out all the muscles of the arms, legs and body. This can be achieved if the right approach to this issue.

Note that such workouts without iron can be done at home.

Exercises on the horizontal bar

Since climbing trees is not accepted now, for training you can use horizontal bars and bars, on which you can do strength exercises with own weight in various options.

On the horizontal bar you can:

1. Pull up with different grips, with different hand widths.
2. To pump the press by raising the legs, twisting, imitating the movements of the car wipers with the legs.
3. Make an exit by force and various elements of the workout.

For example, imitation of wipers on the press is done like this:

• Hang on the horizontal bar, grasping it with a wide straight grip.
• Raise your straight legs up. Imagine that these are wipers, and now you will wipe the car glass with them.
• To do this, describe a semicircle with your legs pressed to each other from left to right or vice versa. This is a very hard exercise.

You can pull up with a direct or reverse grip, you can place your hands with your palms facing each other. The width of the grip will determine the degree of load on latissimus dorsi back and biceps. The wider the grip, the more the wings will have to work to bring the elbows to the body.

The listed exercises for the press (raising the legs in different versions) load the lower part of it more. In order to pump the top, you can hang on the horizontal bar upside down and do body lifts. But this is rather exotic and it is unsafe.

There are many other options that are not related to the horizontal bar, with which you can strengthen upper part abdominals. First of all, it is twisting on the mat.

To train triceps and chest, you can use such an element as power out.

bars

Bodyweight exercises are also performed on uneven bars. These are classic push-ups for the muscles of the chest and triceps and lifts for the press.

To make a press on the bars - you need to climb on them, place the pelvis on one pipe, lean back a little and place your legs under the second pipe. Now you can lean even further back, while your legs will hold the body so that it does not tip over. From this position, with your arms crossed behind your head or on your chest, you can pump the press.

You can push up in different ways. Again, the position of the hands decides a lot, as well as the angle of inclination of the body forward. If you lean forward, the load will go to the chest, if you keep the body vertical - to the triceps.

You can download in another way:

• Hang on the uneven bars, lean forward, press your chin to your chest.
• Raise your legs bent at the knees up to the chin. You can lift straight legs - but then you will sway. And you can imitate walking by alternately moving your legs.

hyperextension

How to build back muscles without exercise equipment? There is only one answer - hyperextension. This exercise is often used in the preparation of complexes for the health of the spine.

You can do or practice outside.

In the first case, you need to lie on your stomach on the mat, stretching your arms and legs. Next, raise your arms and legs up. Hold for a second and lower. This is one repeat. You can fix the legs and raise only the upper body. Choose the most convenient option for you.

In the second case, you need to find two adjacent horizontal pipes of different levels. This design is often found in sports grounds. Fix your legs under one pipe, lean on the other with the front of your thighs. From this position, perform flexion and extension of the back.

Squats

Bodyweight squats help not only strengthen muscles, but are also suitable as a good cardio load. Try to sit down 50 times and count your pulse - it goes off scale, right?

Squats can be significantly weighted if. The exercise is called "pistol". Not everyone can do it. And not so much because of a lack of strength, but because of the wrong technique. Therefore, before proceeding with the implementation, clarify for yourself all the nuances. This exercise is undesirable if you have sore knees.

Raises on toes

Raising on socks for training calf muscles without weight, it makes sense to do it on one leg and on the condition that the heel hangs in the air. This is necessary in order to be able to pull the sock towards you, lowering the heel as far down as possible. Thus, you will be able to work out the caviar to the fullest possible amplitude.

Pushups

You can push up from the floor in a horizontal position and at different angles. The most difficult variation, involving the shoulders, chest, and triceps, is the upside-down push-up.

The effectiveness of push-ups for individual muscles can be changed by varying the position of the elbows and palms.

Mostly triceps, deltoids and pectoral muscles work.

Abdominal exercises on a fitness mat

All abdominal exercises that are performed lying down are bodyweight exercises. When you lift your body, twist, you lift your body. The same can be said for leg raises.

Combining different options for raising the body and legs, you can strengthen the press very well and achieve its relief.

If use reclining benches, the effect of the exercise will be much better.

explosive exercises

To increase the effectiveness of all exercises, use the "explosion" effect. That is, at the last moment, make the maximum effort.

For example, when pushing up from the floor, push your hands up when lifting. Try to keep your palms off the floor. You can try clapping your hands at this time.

While squatting, do jumps accordingly.

plank

Static exercises strengthen your muscles by staying in a certain position for a long time that requires physical exertion.

Exercise "bar" allows you to strengthen the muscular corset (core muscles). Due to the fact that gravity will pull your pelvis down, and you need to maintain an elongated position in a "string", you will have to make efforts to stabilize the torso. The longer you stand in this position, the better these muscles are trained.

Various visas

If you rest your hands on the bars and stretch up as much as possible, the trapezoid will be tense. Try to hang like this for 60 seconds - what gets tired will swing. So you can feel everything for yourself.

Pull up on the horizontal bar, and, on the reverse movement, when the angle of flexion at the elbow reaches 45 degrees, freeze. In this position, you can train your biceps a little by giving it a static load. Do not get carried away with this exercise, you do not need to hang for more than 30 seconds.

If you just hang on the horizontal bar, you will train your grip. The more you can sag, the stronger and more resilient your forearms will become.

We stand on our hands

The handstand will train your vestibular apparatus, arms and shoulders. Begin to perform the exercise against the wall, then you can smoothly move to a position without support.

Mass gain and training with your weight

Bodyweight exercises are not effective for gaining mass. Of course, with good genetics and a short bone lever, you can gain a little even through classes without weights. But this is rare.

When exercising with your own weight, the muscles come into tone, good endurance appears, the relief is drawn, and strength grows to some limits. But in order to cause muscle fiber hypertrophy, large weights are needed.

That is, strength exercises without weights can hardly be called strength.

Programming

Bodyweight training programs are best done on a circular basis. That is, in one session it is desirable to work out the entire body. Or divide the load on the lower and upper torso. The press can complete each lesson.

Training programs can be designed for every day or 4-5 days a week. On each day, you can vary the exercises, grips, etc. It is important that the total set of exercises cover the maximum muscle part of your body.

The lightweight bodyweight training program can be used as a morning exercise. After all, you perform all the exercises without simulators, and most of them are quite suitable for home use.

Biceps - big muscle shoulder, involved in flexion of the forearm at the elbow, shoulder in the shoulder joint, turns and rotations of the arms. With the help of training, you can significantly increase and strengthen the muscle in the arm.

The effect of “pumping up” the biceps is achieved not only by training in the gym, but also with self-study at home. There are many exercises for the biceps with sports equipment and with the help of your own weight, which, with perseverance and constant performance, will give a good result.

Properly selected exercises, while observing the execution technique, effectively affect the biceps, increasing its size and strength.

Before any exercise, a warm-up is necessary to warm up the muscles and prevent possible injuries.

Push-ups from the floor

The most accessible exercise, which belongs to the basic ones, and does not require additional equipment and devices. Despite the fact that when performing this type of exercise, the muscles of the chest and triceps are pumped as much as possible, almost all the muscles of the body are involved in it. Some muscles are involved dynamically, while others statically support the body in the desired position. This also applies to the biceps, which is involved in the exercise. In addition, push-ups will increase the triceps, making the arm larger and in harmony with the biceps.

Push-ups from the floor, loading the triceps, promotes increased blood circulation in the biceps, which is located in close proximity and activates their metabolism. Therefore, the simultaneous training of these muscles gives a much greater result than with their separate study.
To work through large quantity muscles, you can diversify push-ups by changing the width of your hands.

pull up

It belongs to the basic exercises and is considered by many athletes to be one of the most effective for increasing biceps. When performing pull-ups, the elbow and shoulder joints, which allows not only to increase the muscles, but also to significantly strengthen them. For example, when pumping the biceps with the help of simulators, only the muscle of the elbow joint works, isolating all additional muscles.

The biceps are most effectively worked out when pulling up with an internal grip, when the palms are directed towards you:

• At narrow grip the outer part of the biceps is being worked out. Hands should be together or as close as possible to each other.
• At medium grip the inner and outer sides of the biceps are being worked out. The palms are slightly narrower than the width of the shoulders or at their level.
• When pulling up wide grip the outer biceps are being worked out. The palms in this type of pull-up are wider than the shoulders.

The number of exercises and approaches is calculated individually and depends on the physical form, body type, health restrictions.

You need to start with a small number of repetitions, gradually increasing them.

Average optimal amount 3 sets of 10 reps count.

The maximum result when “pumping up” the biceps on the horizontal bar is possible if the correct pull-up technique is observed:

• You need to pull yourself up smoothly without jerking and swinging, using only muscle strength;
• When pulling up, inhale, and when lowering, exhale without holding your breath.

Dumbbell exercise

Another effective method biceps load, giving noticeable result by its increase.

An exercise to work out the outer part of the biceps is performed by raising the arms with weight to the chest, turning the hands with the fingers up.

Variant from a standing position:

• Stand up straight with dumbbells in your hands, located along the body, palms to the hips.
• When lifting sports equipment turn your palms up.
• At the top, fix your hands for a few seconds and then slowly lower them.
• Watch your breath. Breathe deeply, exhaling when bending your arms and inhaling when lowering them.
• Movements are made by the biceps themselves without swinging and using the body.
• The elbows should be fixed parallel to the body, not pushing forward when lifting the dumbbells.
• Pick up correct weight so that you can do 7-10 repetitions, feeling the load on the muscles of the hands.
• You can perform this exercise alternately, raising one hand, lowering the other, or with both hands at the same time.

Lifting dumbbells from a sitting position:

• You need to sit on a chair or bench, with your arms lowered with sports equipment along the body, fingers of the hand towards you.
• Do a slow lift of the dumbbells, bending the elbow joint of the arm while turning the brush up.
• Control your breath by exhaling as you raise, and taking a deep breath as you lower your arms.
• The exercise can be started with 7-10 times for 2-3 sets, gradually increasing the weight.

Hand held option.

Such an exercise is called a concentrated bench press:

• Sitting on a stool, legs slightly apart, rest your elbow on the inside of the leg in the knee area.
• Slowly raise the dumbbell by bending the arm at the elbow, twisting the hand in the phase when the forearm becomes parallel to the floor. At the top, fix your hand for a few seconds and while slowly lowering it, turn the brush to its initial state.

• Do the same for the other hand.

Hammer (hammer) with dumbbells.

Another type of biceps training with dumbbells, which works out its inner part. The exercise is performed with both hands simultaneously and alternately.

Correct execution:

• Sitting or standing, take dumbbells, brush to the thigh.
• Raise the dumbbells, keeping your back straight. The elbow is fixed and does not move up.
• At the top of the lift, hold the dumbbells for a couple of seconds, and then slowly lower them, not reaching the point of muscle relaxation. In the lower position, they should be bent at the elbow and tense.

The amplitude of movement is like a blow with a hammer, in slow motion.

This exercise is performed without twisting the forearm when raising the arms, always with the hand inward.

Barbell exercise

If you have a barbell at home, you can and should perform exercises with it that develop the muscles of the hands.

Not everyone has such sports equipment, so you can try to make similar sports equipment with the help of imagination and improvised means.

This exercise is simple to perform, but requires proper technique.

It is important to choose the right weight for the equipment so that the bar is neither too light nor too heavy.

• To accept correct stance, it is better to become, holding the barbell in your hands, with your back to the wall.
• Only with the muscular effort of the hands, while exhaling, raise the barbell to the chest, fix it for a few seconds and slowly return to its original state.
• At the bottom, the arms should be kept slightly bent, which will not allow the biceps to completely relax, providing a constant load on it.

The grip plays a big role in engaging different parts of the biceps:

• A narrow grip, palms facing you, when the hands are already shoulder-width apart, affects the outer part of the biceps.
• A wide grip, when the palms are wider than the shoulders, works out the inside of the muscle more.

When lifting the bar, the back and elbows should remain in place without helping in lifting it.

Training frequency and reps

It is advisable to do exercises 1 to 3 times a week, alternating loads with rest days. This mode will give time for recovery and increase the efficiency of muscle growth.

It is optimal for beginners to rest 2 days after training due to the slow recovery of fibers in muscles unprepared for stress. The better physical training, the more often you can exercise, bringing them up to 5 times a week.

There is an opinion that in order to pump up the biceps, wear training is needed. Proponents of this theory argue that under heavy loads, micro-ruptures of muscle fibers occur, and when they heal, biceps grow. Adherents of this method need enhanced nutrition and more time to recover. On early stages this method of training is contraindicated, as there is a high probability of injury. And stretched or torn tendons will take a very long time to repair, and possibly medical attention.

Muscles can get used to the same loads and stop growing, so the loads must be both increased and decreased, the types of exercises and their intensity must be changed.
After each month of training, it is necessary to change the training program.

When exercising at home, you need to be regular. In the absence of a coach, motivation is needed for constant training.

Biceps - important muscle for the figure of a man. To increase the muscle, it is necessary to choose the right exercises and simultaneously develop other muscles of the body. The biceps looks more impressive against the general background of a sports body.

Biceps come first if you want to show off your muscles to someone. But how to pump up biceps bigger size 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 big biceps, you don’t need to go to the gym every day and you don’t even need to have special exercise equipment 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 the eggplant in your right hand and lean forward slightly so that the right elbow is pressed against 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 fully 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 lift heavy weights too early. 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.

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. Certainly, this exercise 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!