How to pump biceps without dumbbells at home

Every man at least once in his life thought about how his figure looks. And the first thing he is trying to pump is biceps. This muscle is involved in flexion of the shoulder and forearm, it helps to twist the hand. In an aesthetic plan, the size of the biceps speaks of the strength and endurance of a man, because it is not in vain that even boys boast of biceps, diligently straining this muscle.

Pumping up biceps without dumbbells is quite difficult, because to increase and build muscle, weights are needed. But we can use the weight of our own body or other improvised means as cargo. So how to build biceps?

Biceps Exercise

1. Before performing any set of exercises, a warm-up is needed. It allows the body to warm up, the heart begins to chase blood through the body, the ligaments and muscle are flexed. Neglecting a warm-up is stupid, because its absence can lead to injury. As a warm-up, you can use a simple run, jump rope, exercise, stretching.
2. Biceps is actively involved in pulling back on the horizontal bar. Grasp the bar and carefully begin to pull up. Do not try to complete the exercise as soon as possible, speed will not give you the desired result. On the contrary, the exercise should be slow, measured in order to feel the tension of each muscle. Do 3-4 sets of 10 pull-ups. If the exercise is easy for you, you need to use weighting materials - for example, a backpack with books or bricks. A load of 20 kg will give a tangible load and increase the effectiveness of the workout.
3. You can pull up not only on the horizontal bar, but also at home. Even if this shell is not in the house. To do this, you can use a simple table. Lie down under the table and grab at its edge. It is better to raise your legs and put them on a support - a chair or a small bench. Grasp firmly by the edge of the table and start lifting the case. So you need to do 2-3 sets of 15 pull-ups. You can add all the same weight in the form of a backpack. The technique of this exercise is just aimed at training and building biceps.
4. There is another effective exercise for training your biceps. These are simple classic floor push-ups. During the exercise, you need to monitor posture, nothing should sag. The back and legs should form one straight line. Push-ups should be deep, the chin should touch the floor, only in this way you can get the desired result. When performing the exercise you need to breathe deeply. The slower the exercise is done, the greater the load on the biceps. It is better to do two quality push-ups than ten useless gestures. If the exercise becomes easy, you can do push-ups on your fists, on one arm or fasten the load on your back.
5. The next exercise is lifting the barbell while standing. Stand straight, feet shoulder width apart. Take the barbell in your hands so that your palms look at you. The body must be slightly bent forward, in the lumbar region. The elbows should remain virtually motionless. Raise the bar to the chest and lower it back. Movements should be as smooth and slow as possible, no jerks. This is a great exercise that will allow you to strengthen not only your biceps, but also your back muscles.
6. The most effective for building biceps is lifting dumbbells. But if they are not at hand, you can use simple 6-10 liter water bottles. Sit on a stool and spread your legs. Lower 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 handle from the bottle cuts your palm, you can wrap it with a soft cloth.Exercise can be done simultaneously with two hands. Take in each hand a bottle from the outside of the hips. Slowly raise and lower the load to feel the tension of the biceps.
7. You can train your biceps with an elastic bandage. Stand straight and step in the middle of the bandage. Grasp the two ends of the bandage with your hands and pull it towards you. If the bandage is long and does not give proper resistance, wind it lightly on your hands a few turns. Now bend your elbows with your palms facing you. The back should remain flat.

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

Nutrition for building biceps

The result of training largely depends on proper and competent 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. The body needs carbohydrates 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 training so that a full stomach does not interfere with physical activity. 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’s very important to eat any protein product right after your workout. It can be milk, poultry, fish, feta cheese, cottage cheese. Before and after training, you can not eat fat. 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 freshly squeezed diluted juices.

A beautiful sculpted 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 yield results. Daily hourly workouts, even without dumbbells, can shape your figure. Be active and play sports!

Video: how to build arms at home without dumbbells