Usually girls tend to give a beautiful form to their hands only after they notice the first problems. For example, the back of the hand becomes flabby - but in this case it's not in the bicep, but in the triceps. Biceps is a muscle located in the front of the arm. If you perform biceps exercises for women, you will make your hands more beautiful and graceful.
Myths about exercises on biceps with dumbbells
Many girls are afraid of dumbbells as a fire, believing that this will inevitably turn them from fragile creatures into an inflated bodybuilder. In fact, female physiology does not involve active muscle growth, especially without special nutrition and light weight. In order to have a manly pumped hands, your efforts will clearly not be enough. Engaging in the development of the biceps, you simply make the muscles more elastic and taut.
In addition, many are inclined to confuse exercises on the biceps and triceps. It is necessary to distinguish these concepts: if the problem is in your back, then the biceps exercises will not help you - you need to concentrate on triceps complexes. As a rule, girls choosing triceps exercises do this with the aim of having a uniformly developed, tightened body with elastic muscles.
The most effective biceps exercises
If you can not decide which biceps exercises to perform, you can pay attention to a variety of programs - no matter for men they were created or for women. We offer effective exercises for the biceps, which can be performed with in the gym, and at home - with only dumbbells.
- Warm-up: twist the wrist, elbow and shoulder joint in both directions, then shake hands.
- Starting position: sitting on a chair face to back or on a special bench, put straight hands on the crossbar palms up. In the hands should already be dumbbells . Slowly bend your arms, pulling dumbbells to your shoulders, and also slowly unbend them. Repeat 3 approaches 10 times.
- Starting position: sitting on the edge of the bench or chair, place the elbow of the right hand from the dumbbells just above the knee, on the inner surface of the right thigh. Slowly bend your arm up, and then lower it at the same rate. After completing the approach in 10 repetitions, do the same for the other hand. There should be 2-3 approaches in total.
- Starting position: standing, dumbbells in freely lowered hands, with the thumb on the side of the dumbbell touching the side of the thigh. Lift the dumbbells at the same time as turning the hands. at the top point of the hand will be located little fingers to each other. Do 3 sets of 10 times.
- Starting position: sitting on a chair or bench, arms freely lowered, in hands - dumbbells. Bend your arms at the elbows, lifting dumbbells to your shoulders, turning your forearms outward. At the top point of the palm should be facing the shoulders. Do 3 sets of 10 times.
- At the end of the workout, follow the stretching: raise the right arm, bent at the elbow, up, take her left hand by her elbow and pull to the left side. Then lower your right hand to the chest line and pull your left hand toward you. Repeat the same for the second hand.
Exercises on the biceps at home should be done 2-3 times a week, choosing the optimal load for yourself. You should not feel hellish fatigue - but at the same time, if you do not even sweat after training, this is a sure sign that the load is not enough for you, and you need dumbbells harder or more repetitions (but not more than 15-16). If during the exercises the load became too easy for you, it is also worthwhile to increase it.