How to build biceps: 6 powerful exercises

"Challenger" learned from the most beautiful world champion in fitness Konstantin Nekrasov how to make his biceps stone and the same relief. Here we are telling!

How to build biceps: 6 powerful exercises

How to build biceps: 6 powerful exercises

Basic exercise for training the upper body.

  1. In Smith’s simulator, the bar rises and falls along a predetermined path, so that the risk of injury is reduced. The main thing is to take the right position.
  2. Set the seat horizontally.

    Sit so that the bar is slightly behind your head.

  3. Grasp the bar so that your arms are slightly wider than your shoulders. Lower the bar as close to your shoulders as possible, but so that the bar does not touch the body.
  4. Gently lift the barbell and do a few repetitions.

How to build biceps: 6 powerful exercises

We work out the chest, shoulders, biceps.

  1. Lower the rings or loops. The closer they are to the floor, the greater the load on the muscles.
  2. Bend your elbows so that your body is at the level of the rings. Keep your hands out of the way. Straighten them.

How to build biceps: 6 powerful exercises

We work on the chest, shoulders, biceps.

  1. Lower the rings. The closer they are to the floor, the greater the load on the muscles.
  2. Bend your elbows so that your body is at the level of the rings. Keep your hands out of the way.

  3. Take aside first one hand, return it back. Then repeat, but on the other side.

How to build biceps: 6 powerful exercises

We work on the upper body - shoulders and arms. Pullups should be done immediately after exercise with rings.

  1. Grasp the horizontal bar so that the distance between the palms is about 20 cm.

  2. Tighten the body as close to the crossbar as possible. Ideally, the chest should touch the horizontal bar.

How to build biceps: 6 powerful exercises

How to build biceps: 6 powerful exercises

We work out the muscles of the hands - biceps, deltas and triceps .

  1. Take dumbbells in both hands and bend your elbows slightly. Fix this position of the hands and do not change it during the entire exercise.

  2. Raise your hands in front of you so that the brush, elbow and shoulder are at the same level at the top point. Take the exit and lower your hands.

How to build biceps: 6 powerful exercises

We work on the muscles of the arms and shoulders. If you do not have TRX loops, ask a friend or trainer for help and hold your legs.

  1. Accept the lying down.

    Lock your legs at a certain height. The taller the legs, the more difficult the exercise.

  2. Bend your elbows and lower your torso until your forearm is parallel to the floor. Return to starting position.

"Challenger" thanks for help in preparing the material to Konstantin Nekrasov, multiple world champion in fitness, fitness instructor, as well as to all employees of the Bereg studio.

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