How to pump up biceps for a girl with and without dumbbells, push-ups at home

Pump up biceps girl can both in the gym and at home. The transformation process will differ only in the speed of obtaining a quality result. In the first case, with regular exercise in a specially equipped place, it will be possible to strengthen the upper limbs in a shorter period than with a similar physical activity at home.

Knowing the contraindications and basic principles of home hand training will help the athlete to avoid injury, and also significantly increase the effectiveness of the exercises she performs.

Essence and basic principles

How to pump up biceps at home, and increase the strength and endurance of the arms, is possible only if you understand the essence and basic principles of training of this type. The biceps is a biceps muscle, the main function of which is to support the arm during flexion at the elbow joint.

It is this feature that determines the essence of physical activity aimed at transforming the upper limbs: exercises for the biceps should imply the need to overcome resistance when changing the position of the arm, where a weighting agent acts as such resistance (dumbbells, weights, barbells or homemade sports equipment, for example, a bottle, filled with water).

Understanding the basic principles of building workouts, the purpose of which is to work out the upper limbs, an athlete, even at home, will be able to competently combine physical activity.

For instance:

• the musculature of the arms is built in such a way that when a person performs the exercise, all its tissues are loaded. Considering that narrowly focused muscle work is impossible, to effectively strengthen the biceps, it is necessary to increase the total effort on the corresponding muscle groups;
• when building a workout on arms, it is important to take into account that the increase in muscle mass occurs evenly. The specificity of the increase in the number of muscles is predetermined by the genetic characteristics of a particular athlete, which cannot be influenced from the outside;
• for a quick result, qualified fitness trainers recommend intelligently increasing the load within the same exercise. The search for alternative loads that should prevent stagnation of biceps development is considered by modern experts to be ineffective.

The selection of the working weight and the change in the rhythm of training should take place under the supervision of a personal fitness trainer who has an idea of ​​the general health of a particular athlete, and also understands the specifics of the training being conducted. Even if a girl prefers to study at home, her training program should be drawn up by a professional.

This will help minimize the risk of injury and double the effectiveness of the training provided. It is possible to pump up biceps with the help of improvised weights. Working out in a specially equipped gym, the athlete will have the opportunity to work not only with her own body weight or free weights, but also pump her arms in simulators.

A combination of versatile exercises and will give visible results twice as fast as training at home. It is believed that you can work out the biceps anywhere - both at home and in the gym.The only thing that athletes need to get a visible result is a correctly drawn up training program.

Subject to the correct selection of the working weight of the weights, as well as in the case of arranging the exercises in the proper order, the first visible result when practicing at home will be noticeable after 1.5 - 2 months, and during training in the hall - after 3-4 weeks.

Indications for the beginning of use

Hand training is necessary for people of all ages, regardless of their gender. Exercises for pumping biceps are part of any strength training, since a person can acquire a sports form only with the same development of the upper and lower body.

Other hidden reasons why it is extremely important to regularly exercise your hands are:

• the ability to rapidly increase the load in general (if the arms are strong enough, then for other exercises with the use of weights, for example, when pumping the back, it will be possible to use large weights. If you have a pumped biceps, it will not be difficult for an athlete to hold sports equipment in his hands, which will provide him with a narrowly focused study of a specific muscle group) ;
• maintaining general appearance (for men, developed biceps is considered a sign of brutality and masculinity; for girls, tight arm muscles prevent the gradual sagging of the skin or a sharp loss of its tone due to age-related or hormonal changes in the body. In addition, only by equally strengthening the upper and lower body, the athlete, outside depending on your gender, you can achieve a beautiful toned body);
  
• providing confidence when doing household chores (the muscles of the arms, in particular the biceps, are involved in the daily routine. Regardless of their age, gender, as well as the main type of activity, a person will feel more confident in life, having a sufficient amount of strength and endurance of the upper limbs);
• the ability to protect yourself in case of emergency (in men, pumped biceps, which is a sign of strength, will initially become a deterrent sign for a person intending to start a fight; and a woman, having sufficiently developed upper limbs, if necessary, will be able to give a worthy rebuff by pushing or hitting the attacker in order to gain time to escape or calling others for help).

The strength and endurance of the arms develops in parallel with giving the upper limbs relief. Therefore, it is inappropriate to practice exercises aimed exclusively at achieving one specific result.

Contraindications for use

How to build biceps at home, it is advisable to find out in conjunction with a qualified fitness trainer who practices bodyweight exercises or improvised weights. A specialist, in addition to drawing up a training program, will give recommendations for adjusting the lifestyle, and also indicate what loads are acceptable for a particular person.

Like other types of physical activity, exercises for working out the biceps have a number of absolute and relative contraindications.

This type of training is strictly prohibited for people who have:

• benign and malignant neoplasms (sport contributes to the acceleration of lymph and blood flow in the body, which will inevitably lead to the "feeding" of the existing tumor. This can serve as an impetus for the rapid progression of the disease and the general deterioration of the athlete's condition);
• protrusion and hernia in the lumbar and thoracic spine (physical activity can lead to displacement of the vertebrae or pinching of nerve endings);
• degenerative damage to the elbow and shoulder joints (when performing exercises for pumping biceps, a person with such pathologies will experience acute pain.It will not be possible to eliminate this discomfort with the help of painkillers and ointments with a warming effect. Diffusion of attention between the experienced pain and adherence to the technique of performing the exercise will lead to a significant decrease in the effectiveness of the training).
  

Among the relative contraindications are:

• minor injuries to the hands or spine (such as sprains or bruises);
• inflammatory processes in the body;
• chronic diseases in the stage of exacerbation (regardless of whether the pathology is directly related to the specifics of the training practiced by the athlete);
• increased body temperature;
• SARS, acute respiratory infections or flu;
• infectious diseases;
• pregnancy (the weight of the sports equipment should be selected exclusively by a professional).

After elimination of the relative contraindication, it is not recommended to immediately start performing exercises for the biceps.

Qualified fitness trainers recommend waiting an additional 1-2 weeks. Otherwise, a hasty start to training can lead to a relapse or provoke an injury to an athlete due to temporary weakening and vulnerability of the body.

Helpful hints

How to pump up biceps at home, and to consolidate the result for the longest possible time is possible only with the help of the recommendations of qualified fitness trainers who practice training with improvised weights and their own body weight.

It is important to do the following:

• before starting to actively work on the transformation of the biceps muscle of the upper extremities, it is extremely important to think over a strategy (given that the biceps and nearby muscle groups of the arms are prone to quick recovery after strength training, it is recommended to perform exercises to give them relief, it is recommended at least 2 times a week);
• in working out the biceps, pay attention not only to the growth of its peak (the maximum size is predetermined by genetics), but also to the brachialis located under the biceps muscle of the shoulder (this will provide a platform for the biceps itself, making its upper point visually higher than it really is);
  
• when performing exercises for the biceps, regularly change the position of the elbows (versatile training will not only ensure a more even distribution of the load, but also prevent the occurrence of fatigue or muscle overtraining syndrome);
• in the shortest possible time, it is possible to achieve a result in the transformation of the biceps only with regular performance of supersets (exercises for biceps-triceps, continuously and sequentially performed in groups, with a stop only after performing one set);
• adjust the diet (it is not necessary to adhere to a sports diet, it is important to eat a balanced diet, most of which should be protein foods. This will not only help accelerate the process of increasing muscle mass, but also prevent muscle loss due to increased strength training, regardless of conditions, in which it is held);
• reconsider your habits (for the effective transformation of your body, it is important to provide it with all the conditions for a comfortable existence: to minimize the number of stressful situations, to give the proper amount of sleep, to take care of your skin condition, to examine your health with doctors in time, even in the actual absence of specific complaints, and so on) ...

Main complex

Both to pump up biceps at home and to minimize the risk of injury during exercise can only be done by observing the exercise technique.

For girls, the most effective loads in the transformation of arm muscles are:

When using heavy weighting materials in pumping biceps, it is recommended to use special elastic bandages and tapes to minimize the risk of sprains in the area of ​​the hands and forearms.

Fixing the result

In the absence of measures to consolidate the achieved result in the development of the upper limbs, the size and shape of the biceps acquired during strength training at home will disappear during the first month of inactivity of the athlete.

To prevent this from happening, qualified fitness trainers recommend:

• continue to play sports at least 3 times a week, while making the exercises more multidirectional (it is not recommended to perform exercises for the biceps, ignoring other muscle groups. Such a tactic can lead to the fact that the biceps will begin to decrease due to excessive damage to muscle fibers without the possibility of them recovery);
• adhere to the principles of proper nutrition (minimize the consumption of junk food; focus on protein foods that can accelerate the recovery process of muscle fibers damaged during strength training);

  

• observe the drinking regimen (a sufficient amount of fluid consumed by the athlete during and after training at home, maintains the optimal rate of metabolic processes responsible for burning excess subcutaneous fat, as well as supplying the body with oxygen);
• take measurements of targeted zones at least 1 time in 2 weeks (by timely revealing that the actual size of the biceps decreases, the girl will be able to adjust the training program so as to slow down the process of returning to the initial parameters. When taking regular measurements, it is important to take the same body position every time , fixing the numerical indicators of the girth of the hand when it is in two positions: lowered down and extended to the side);
• do not change the working weight of the weights (otherwise, the exercises that will be performed with the new weight will affect the condition of the muscles, stimulating them to specific changes: decrease or increase, depending on the mass of the projectile used).

When to Expect Training Results

The rate of increase in muscle mass varies depending on a number of factors:

• the actual body type of the athlete;
• compliance with the rules of a gradual increase in the load;
• general health (in particular, hormonal levels and the presence of current age-related changes in the body);
• the presence of conditions for the full recovery of the body after strength training;
• the age of the person;
• the correctness of the lesson plan;
• moral readiness for the fact that in the struggle for an ideal body it will be necessary to apply a large amount of strength;
• the athlete's compliance with the recommended exercise technique;
• the presence of diverse loads within one lesson;
• adherence to the frequency of training (strength training is not recommended to be practiced more often 2-3 times a week, otherwise the volume of muscle mass will rapidly decrease).

Subject to all the rules and recommendations, you can expect a visible result from home workout of biceps after a month and a half.

It is quite possible to pump up biceps at home, as well as to maintain the achieved result, but only with an integrated approach to training, lifestyle and diet. It is important not only to follow the specific exercise guidelines, but also to rethink your eating habits and lifestyle.

Otherwise, home activities aimed at toning the biceps will, at best, maintain the current shape of the athlete, and change her body for the better.

Video on how to properly pump up your arms

How to build biceps at home: