How to pump biceps without dumbbells at home

Every man at least once in his life thought about what his figure looks like. And the first thing he tries to pump is the biceps. This muscle is involved in flexing the shoulder and forearm, it helps to twist the hand. In aesthetic terms, the size of the biceps speaks of the strength and endurance of the man, because it is not for nothing that even the boys brag about the biceps, diligently straining this muscle.

It is quite difficult to pump up the biceps without dumbbells, because to increase and build muscle you need to be burdened. But we can use as weight the weight of our own body or other improvised means. So how to pump your biceps?

Exercises for pumping biceps

1. Before performing any set of exercises you need to warm up. It allows the body to warm up, the heart begins to force the blood through the body, the ligaments and muscle warm up. To neglect the warm-up is stupid, because its absence can lead to injury.As a warm-up, you can use a simple run, jumping rope, exercise, stretching.
2. Biceps is actively involved in pulling up on the horizontal bar with a reverse grip. Grasp the crossbar and carefully begin to pull up. Do not try to quickly complete the exercise, speed will not give you the desired result. On the contrary, the exercise should be slow, measured, to feel the tension of each muscle. Make 3-4 sets of 10 pull-ups. If the exercise is easy for you, you need to use weighting - for example, a backpack with books or bricks. A load of 20 kg will give a significant load and increase the effectiveness of training.
3. You can pull up not only on the bar, but also at home. Even if in the house of this projectile is not. For this you can use a simple table. Lie under the table and grab its edge. It is better to raise the legs and put on a support - a chair or a small bench. Grasp the table edge tightly and begin lifting the cabinet. So you need to do 2-3 sets of 15 pull-ups. You can add all the same in the form of a backpack. The technique of doing this exercise is just aimed at training and building biceps.
4. There is another effective exercise for training the biceps. These are simple classic push-ups. During the exercise you need to monitor your posture, nothing should sag. The back and legs should form one straight line. Push-ups must be deep, the chin must touch the floor, this is the only way you can get the desired result. When doing the exercises you need to breathe deeply. The slower the exercise is done, the greater the load on the biceps. It is better to do two high-quality push-ups than ten useless gestures. If the exercise becomes easy, you can push up on your fists, on one hand, or fasten a load on your back.
5. The next exercise is to lift the bar while standing. Stand with your feet shoulder-width apart. Hold the barbell in your hands so that your palms are looking at you. The body must be bent slightly forward, in the lumbar region. The elbows should remain practically immobile. Raise the barbell to the chest and lower it back. Movement should be as smooth and slow as possible, no jerks. This is an excellent exercise that will allow you to strengthen not only the biceps, but also the back muscles.
6. The most effective for building biceps is lifting dumbbells. But if they are not at hand, you can use simple bottles of water of 6-10 liters. Sit on a stool and spread your legs. Dip your hand with a full plastic bottle between your legs. Gently bend and unbend the elbow. After 20 repetitions, the hand can be changed. If the bottle handle cuts your palm, you can wrap it with a soft cloth. Exercise can be done simultaneously with two hands. Take a bottle in each hand on the outside of the thighs. Slowly raise and lower the load to feel the tension of the biceps.
7. You can train your biceps with an elastic bandage. Stand up straight and step into the middle of the bandage. Grasp the two ends of the bandage with your hands and pull it over you. If the bandage is long and does not give adequate resistance, wind it lightly on your hands at several turns. Now bend your elbows, turning your palms toward you. The back should remain flat.

These are the simplest, but the most effective exercises for pumping and increasing biceps. However, exercise alone is not enough.

Nutrition for increasing biceps

The result of the training depends largely on the proper and proper nutrition. As you know, in order for the muscles to grow, they need protein. Before training, be sure to eat something nutritious with carbohydrates and proteins. Carbohydrates are necessary for the body to have energy to train. And protein is a building material for the formation of new muscles. You need to eat at least two hours before a workout, so that a full stomach does not interfere with exercise. Eat a piece of lean meat with a side dish of rice or buckwheat, fish, boiled potatoes, eggs, chicken breast with vegetables, or oatmeal.

If you want to build muscle, it is very important to eat any protein product right after your workout. It can be jelly, poultry, fish, cheese, cottage cheese. Before and after training can not eat fats. Also pay attention to the amount of fluid you drink. You need to drink a lot and often to protect yourself from dehydration. In addition to water, you can use fresh diluted juice.

A beautiful relief body with powerful biceps is the envy of many men. But do not think that this is very difficult to achieve. A competent approach, patience, discipline and regularity will give their results.Daily hour workouts even without dumbbells will be able to outline your figure. Be active and play sports!

Video: how to pump up your hands at home without dumbbells