Most people lead quite stressful lives and they rarely have time for proper rest, let alone go to the gym. But you can also do your figure at home: with proper exercise and nutrition, and most importantly, sleep, weight gain will not take long. And for this, not even a barbell is enough, but just a pair of dumbbells.
It is necessary
- - Dumbbells
- - Sports uniforms
- - Water
Instructions
Step 1
Stand up straight, arms shoulder-width apart, hands behind your head. Bend to each side five to ten times.
Step 2
Lie on the floor on your hands, face down, rest on your hands. Do push-ups ten times. If you cannot do this amount at a time, break it into several approaches until you do it ten times.
Step 3
Stand up, bend in the lower back. Standing in front of the mirror, take a dumbbell in each hand. Raise each arm alternately, firmly contracting the biceps, until it touches the shoulder. It is important that the back remains straight and the arms are pressed to the body. Do four sets of twelve reps with each hand.
Step 4
Relax, drink water, then take a dumbbell in each hand and lift them together to shoulder level. The rule is the same - the back is straight, the eyes are up, the head is straight, the arms are pressed with the elbows to the body, but do not rest on it. The body does not swing, stand upright. Watch your breath, on the rise - exhale, on the downward movement - inhale. Do not freeze at the top point, do not forget to strain your biceps in every movement. Do three sets of fifteen reps.
Step 5
Sit on a chair. Bend over slightly, rest your hand on the inside of your knee. Take a dumbbell in your hand. Raise your hand to the very top, bending at the elbow, slightly touching the chin. Drop down. Watch your breath, exhale on the rise, inhale on the downward movement. Do not freeze at the top point of the amplitude, the back is tense, but the body does not twitch, the movements are smooth. Do as many sets of ten repetitions as you can, changing hands without taking any breaks.
Step 6
Repeat this exercise cycle again, taking a break for ten minutes. For a full pumping of the biceps, it is necessary to finish off the biceps, doing the last exercise until the biceps completely fails. You need to do two or three such workouts per week.
