Effective exercises for the bicep. How to tighten the bicep. Video


Every woman dreams of a beautiful, fit figure, beautiful, slender forms, which will be envied by competitors and admired by men. This result can not be achieved by diets alone. To tighten the sagging skin, especially on the hands, you will need strength exercises. Excellent result can be obtained by practicing with a barbell or dumbbells. You think it's not a woman's business? Wrong! We will tell you how to do it correctly.

How tighten the bicep in a short time

Lifting barbells and dumbbells perfectly loads all the biceps, allowing normal range of motion. Do not be afraid that you will become similar to the "pitching", dealing with weight, because female physiology in itself does not provide for the active development of muscle mass, and some dumbbells you will not achieve forms of bodybuilder. But to tighten the muscles work. It is also very important not to confuse the triceps and biceps. These are different concepts. Trouble in the back of your hand? Do triceps exercises.

Best exercises for biceps: we perform independently at home

It is better to train only 2-3 times a week.

  • Performing special exercises on bicep start with warm-UPS, first your body needs to warm up. Remember your usual morning complex: slopes, turns, squats. Be sure to rotate the shoulder, elbow and wrist joints. Shake your hands, relax.
  • Now take dumbbells, proceed to special exercises on biceps.

    1. Sit on a chair facing the backrest, hands on the bar, hands with dumbbells are looking up. Slowly bend your arms, pulling the dumbbells to your shoulders. Then also slowly unbend. Do this exercise 30 times (3 sets of 10 times).
    2. Sit on the edge of the chair. Take the dumbbell in your hanging right hand. Place the elbow of your right hand above the knee on the inside of your right thigh. Bend your hand up, holding the dumbbell, let go. Do 3 sets of 10 times, right and left hands alternately.
    3. Stand up straight, hands down, dumbbells touch the sides of the thighs. Quietly, effortlessly, lifting weights with the turn of a hand. Raise your hands to shoulder level. Fix this position, then slowly lower your hands. Do 3 sets of 10 times.
    4. Take the dumbbell in your right hand and lean forward. Put your left hand on your hip. Bend your right elbow, lift your weight, fix your shoulder. Hold at the top and then return to the starting position. To perform alternately the two arms, 3 sets of 10 times.
    5. Put your feet shoulder width apart. Hands with dumbbells up to shoulder level, expand the wrists with your palms up. Slowly bend the arms until the bicep is completely reduced, fix this position. Shoulders remain motionless. As you inhale, lower your hands to the starting position. Perform the exercise in 3 sets of 10 times.

    From now on the mechanism will be started. You will feel how the skin on your hands has become more taut, the bicep increased. And in fact, you just did the most simple exercises with dumbbells. Believe me, the results will not keep you waiting long!

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