Exercises on the biceps

Some girls, starting to train, choose for themselves point zones, which require the most active work and completely forget that the human body is a single organism, and one-sided development will not lead to anything good. You are unlikely to find at least one professional program, which gives a big load on the legs and the press and no load on the hands and back. Develop your body should be evenly, only then you will achieve optimal results. That's why the biceps exercises for girls are as relevant as for men.

Basic exercises on biceps: recommendations for beginners

If you have just started to study, or have recently realized the need for exercises on the biceps, it is worth remembering the important rules that will make your workouts safe and effective. So, their full list:

1. Do not exercise every day, because the muscles are still too weak for such a load. Increase it should be gradual. Begin with 2-3 workouts a week, and increase their number gradually.
2. Biceps for growth with large weights train only once a week. If your goal is simply to bring your hands into tonus, do not strain heavily several times a week.
3. You can find a lot of isolating exercises, in which only the biceps work, but the basic exercises work best. For example, pulling the bottom grip, or pulling in the slope of the reverse grip. If you are not so long ago engaged, isolating the exercises on the biceps, you can not include in the program.
4. For muscle growth, it is recommended to perform 8-12 repetitions, and to increase the strength of the hands - 6-8.
5. In one training it is not necessary to include more than 1-2 exercises on the biceps. However, every two to four weeks, these exercises are recommended to be changed to others.
6. To train the biceps is recommended together with the back, chest, shoulders, triceps and forearms.

Correct biceps exercises

There are many different exercises, we give as an example the most popular. Include in their workouts for 1-2 of them every time.

1. Warm up. Standing, the back is straight, legs are shoulder-width apart. Inhale, raise your hands up, stand there for 15-20 seconds, lower your arms. Repeat 10 times.
2. Exercise on the biceps with the bar (body-bodily). Starting position: standing, feet shoulder width apart, feet parallel to each other, in the hands of the barbell or bodybard, hold it with a back grip (palms on oneself), the back is straight. Take a breath, hold your breath and lift the bar to the level of the top of the chest, pause. Elbows should remain on the sides, and wrists - not bent. Gradually lower the bar, but do not unbend the elbow completely.
3. Exercise "push-up from the wall." Starting position: standing, leaning against the wall or holding on to the Swedish wall. Do 2 sets of 10 push-ups.
4. Exercise "push-up from the floor from the knees". Starting position: rest on the floor with straight arms, knees and toe socks so that the body from the head to the knees is a straight line. Do 2 sets of 10 push-ups.
5. Exercise for advanced "push-up from the floor." Starting position: rest on the floor with straight arms and toe socks so that the body from head to foot is a straight line. Do 2 sets of 10 push-ups.
6. Exercise "pull-up". Grasp the back grip (palm to yourself) over the crossbar, which is at the level of the head. Bending your arms, pull the body up. Do the maximum number of times.

Most of the proposed exercises are great for beginners and help to make the training program more complete.