How many times a week do you need to swing biceps
No figure, especially athletic one, is complete without a beautiful biceps.
What is biceps? This is the biceps minor muscle, which is attached to the scapula and to the radius. Thanks to the biceps, the arm is lifted and flexed, as well as the hand is rotated.
In order to pump up the biceps, it is necessary to make active movements with the elbow and shoulder joints. You can develop muscles in this area from childhood, namely by doing pull-ups. Pulling up will not only help to stretch the muscles, but also develop them well in width, which in turn will give the biceps a nice round shape. But you need to remember the following – you will not gain muscle mass with one pull-up, for this there is a special set of exercises.
If you are new to this business, but still want to have beautiful arm muscles, then you should ask the following question:
How many times a week do you need to swing biceps?
In this case, quality is important, not quantity, so not it is worth getting hung up on the number of exercises done.
You need to start with the smallest. We will provide you with several exercises, and you, having selected two from them, start your studies. For each exercise, take 4-5 minutes, which will be 2-3 sets of 8-10 times. It will be enough to practice just one day a week. After a quality load, the muscles should have a good rest.
It is also very important to choose the right weight of the equipment. It should be appropriate, that is, not too heavy, but not too light.
Gradually, you should increase the number of approaches and repetition of work. For example, up to 3-4 sets of 15-20 reps. Also, as sets and reps increase, reduce the weight of the equipment, as this will improve the technique of execution, which is very important for the formation of a beautiful muscle.
So, let’s move on to the exercises.
Standing Barbell Exercise.
Everyone knows how to do this exercise: feet are shoulder-width apart, the back is slightly bent, jerkily raise the bar over your head and slowly lower it to your shoulders.
This exercise is very good at helping to gain muscle mass, pumping everything muscles and doing reinforcement on the biceps head.
Bottom grip, arms shoulder-width apart.
Starting position: bar at height hips, legs slightly bent at the knees, back straight. You need to slowly bend your arms, thereby lifting the barbell to your shoulders, while fixing your elbows on the sides of the body. After raising your arms, fix this position for 5-6 seconds without relaxing your muscles, then lower your arms just as slowly. It is very important not to tilt or bend the back, as this not only affects the technique, but also puts a lot of stress on the spine.
Standing dumbbell lift.
You need to lift the dumbbells first with one hand and then with the other, while keeping your back straight. The other hand during “rest” can be fixed on the body or “lie” at the seams.
The peculiarity of this exercise is that with heavy weight, you can very quickly achieve significant results.
Rest your hand on something steady.
In hand, hold a dumbbell near the thigh, palm inward. Slowly raise your hand up, while turning the hand away from you, straining the muscles as much as possible. In the reverse order, return to the starting position.
Exercise on Scott’s bench.
In this the exercise only works with a short head of the biceps, since it is impossible to change the initial position of the hand.
Take the dumbbells in your hands and take a lying position to the bench. Flex and extend your elbow slowly.
Nice biceps is what makes your arms beautiful, but it takes a lot of work.
How many times a week to train biceps