Biceps workout for beginners

Training biceps for beginners gym little different from the training done by individuals advanced.

The only difference is that the biceps exercises for beginners should take into account a greater number of sets and reps (range 10-12) due to a smaller connection musculoskeletal and nervous feeling ,0, smaller muscles. ” Good workout for biceps should consist of exercises involving both head biceps (long, short) and arm muscle. In this type of exercise should use either a barbell or dumbbells. Training biceps with dumbbells allows our muscles to develop independently, thus avoiding taking over most of the work by the company. In this way we avoid disparities, and our biceps develop symmetrically.



Exercises for the biceps at home

Many people do not believe that you can do a good workout for biceps at home. A common problem here is a lack of equipment. Just a little ingenuity, however, and also, we can cope. Training can use a backpack or empty bottles, for example. Filled with sand. Perfectly replace in this way the dumbbell used in exercises such as the biceps:


• bending arms with dumbbells standing or sitting
• hammer curls with dumbbells

Another effective way to train biceps at home is rising up on the stick undercling using only the strength of these muscles.


A sample workout for biceps

The best workout includes exercises for biceps involving long head biceps for example. Barbell bending arms at the prayer book, and a short head, for example. Bending arms with dumbbells sitting on a bench with his elbows oblique revoked as the axis of the body. Very important are the basic exercises in equal measure involving both heads using barbell and dumbbell exercises, and arm muscle.
Examples of exercises for biceps:

1) with the bar deflects ARM Laman STAND 3 sets of 10 repetitions X
2) deflects the arms on dumbbells sitting bench slant with supination wrists X 3 sets of 10 repetitions
3) deflects the arms on dumbbell sitting with his elbows based on the one-handed UDO 3-4 X 12 repeats a series of
4) deflects ARMS CHYTEM dumbbell STANDING hammermill 2 sets of X 8-10 repetitions muscle (ARM)

As advancement training biceps may be introduced periodically method of increasing intensity. However, you should do it very carefully because of the fact that this is a very small muscle group and it’s easy to overtrain.
A good diversion, and at the same time by shocking the muscles during a workout for biceps method is the series combined. It involves choosing the two exercises for biceps-made immediately after each other, for example. Barbell curls arms standing and bending arms at the prayer book of the lift rod. This method results in an amazing dopompowanie blood to the muscles, and with it nutrients and oxygen necessary for their development.