Biceps- effective dumbbell exercises
With the right exercises, you can effectively build your biceps. You should basically get in front of everyone training briefly warm up by pressing the poor let yourself circle, hop and stretch your legs and arms. The reason for this is that while you do biceps training with dumbbells, you concentrate the resistance locally on the arm to build muscle, but also on your back muscles should at least be warmed up so that you do not suffer lumbago or otherwise sore muscles or injuries when moving with cold muscles can.
Since your muscles, including your biceps, should be made up of protein and, as smaller components, amino acids correspondingly more protein-containing foods during the more intensive training units with training three times a week consume. Low-fat quark with strawberries and milk, as well as poultry or fish are excellent sources of protein that you should include in your diet for building strong biceps. Also "muscle protein" or You can get protein powder from the drugstore or pharmacy with the essential amino acids so that you can build up especially the biceps with effective dumbbell exercises very quickly can.
Also plan days of rest so that your muscles can relax during the better blood circulation after the Training that can last up to 48 hours, recover and regenerate, but above all grow can. Because during this time, more protein is transported to the biceps, where the protein components, amino acids and proteins are deposited. You should also have glucose or Do not include sugar in the nutrition plan so that your muscles become not only big, but also very strong. You can also integrate modern fitness equipment into the work-out in addition to training with dumbbells, also fillable Dumbbells are available so you can save yourself the trouble of buying and carrying weight plates. Instead, use water, sand, or iron filings as steadily growing weights.
Sit in a chair with the dumbbell in hand and place your elbow on the inner area of your thigh. Make sure that you do not buckle at the side, but that you have a straight spine so that there are no compressions. Slowly lower the dumbbell by extending your arm downward. You shouldn't stretch your arm with the weight of the dumbbell, but always keep a certain amount of tension in your biceps. This avoids overloading the elbow and joints. Slowly raise and lower the dumbbell with great concentration on the biceps approx. 15-20 times, so that the important muscle building stimulus is set. Take a two-minute break and repeat this set two more times to complete a training session.
