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A complex of exercises for biceps

What is kinesitherapy and what it treats?

The word meaning «kinesiotherapy» comes from greek: «kinesis» – movement, «therapy» – treatment, also means «treatment by movement». By movement cure a lot (manual therapy, every possible kinds of physiotherapy exercises, massage). Extreme rehabilitation introduces an entirely new line of impact on the human body - stress.

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A complex of exercises for biceps

1. Bending of hands in the wrists.

Technique:

  1. Take your dumbbells in both hands, stand on your knees before the bench and dispose your fore-arms across the bench with your palms up. Your wrists should be out of the edge of the bench: you don´t have to set against the bench with the dumbbells, while straightening yourself up. Draw back of the bench on the knees in that way, that your hands will almost be straightened. Your body and your forearms have to be motionless till the end of the exercise. Unclasp your palms slightly in that way, that the dumbbells could roll down your fingers easily.
  2. Straighten your wrists completely and lower the dumbbells.
  3. Strain your muscles of the forearm and raise the dumbbells smooth as high as possible. During all the exercise your elbows and forearms should be “sticked” to the bench.
  4. In the highest point your wrists should be on 60 degrees higher from a horizontal line. When you reach it, you will straighten your wrists completely and lower the dumbbells smooth under control.
  5. Using heavy dumbbells, holds your breath during lifting. Breathe out during lowering the dumbbells down.

 

Advices:

  1. Your arms should be completely straightened in the point of departure. While straightening your elbow joint, you stretch all the chords, that the muscles of the wrists strengthen to this joint. As far as we know, to achieve the maximum contraction of the muscles you can only when all its joints are well tight.
  2. Don´t tear your elbows and forearms off the bench. As soon as it happens, the biggest loading displace from the muscles of the forearms to the biceps.
  3. Hold the dumbbells by a slight grab. It will considerably increase the amplitude of the movement.
  4. You can´t completely straighten your wrists, while holding the dumbbells strong.
  5. Your wrists can slightly turned outside while lowering the dumbbells. It is very useful, because your wrists straighten much stronger. More than that, you can hurt your wrist, while trying to hold it in a motionless position. That’s why it is less dangerous and more effective to do a bending in the wrists with the dumbbells rather than with a weight.

Application:

Whom: To everybody, from a new person to a master.

When: At the very end of the training of the biceps. After  working off all the exercises for the biceps. Before a bending in the wrists, you can do a “hammer” or a lifting of a weight on a biceps by a reverse grab.

How many times: 3-4 times for 10-15 repetitions.

Sport

Bending of the hands in the wrists focuses all the loading on  the muscles of the inner part of the forearm, which defines a volume of the forearm, especially when you turn your palms outside.

As a rule, bending is used for the removal of a disbalance in the developments of the biceps and the forearms.

Except that, the bending of the hands in the wrists will give you a strong grab. Without that, you can´t achieve a success in basketball, volleyball, tennis, fight….


2. A Lift of a Weight on a Biceps by a Reverse Grab.

Technique:

  1. Take a weight by a grab above, in the shoulders wide. Straighten your body, slightly cave in the waist, straighten your shoulders and put your legs on the shoulders width.
  2. Lift the weight to your thigh. Your hands should be almost straight.
  3. Make a deep breath and keep it. Lift the weight to a chest level.
  4. During the lifting, don´t put your elbows forward, keep them motionless on the sides.
  5. Make a pause on the highest point, strain your elbow muscles and lower the weight smooth.

 

Advices:

  1. Don´t push a weight by your hip in the beginning of a lift. Your trunk should always stay straight and keep a vertical position.
  2. A shoulder muscle is one of the main muscles, that is used while bending an elbow joint. A shoulder muscle plays the main role in this exercise and the biceps only helps it.
  3. You should use an easier weight, than during the lifting on the biceps of the grab above. It is explained by that the main loading is on the biceps and not on the shoulder muscle, it is much smaller and weaker than biceps.
  4. The movement is only in the elbow joint. All the rest parts of the body, including a top part of the arm from the elbow to the shoulder, have to be motionless till the end of the exercises. Keep your elbows always on each side. As soon as you start pulling out your elbows forward, the front deltas will join in the work. They “take away” half of the loading from the forearm muscle and a loading from the shoulder muscle.
  5. You can increase all the weights only after your forearms become stronger. All the weights must never “break” a correct form of the movement.
  6. A weight is much more effective than dumbbells in this exercise. A weight supports a correct grab during all the exercise, while dumbbells always provoke you to turn the hands into a neutral position. It lowers a loading to your forearms.
  7. The main loading of the exercise is directed into the forearms muscles, they are responsible for elbows and wrists. It is very difficult to make a wrist motionless. But it is necessary! Try to keep your hands always on the same level with your forearms.

Application:

Whom: To the athletes of the preparation for the middle level and masters.

When: At the end of the training of the biceps. You should do a bending in the wrists after the lifting of the weight on the biceps by a reverse grab.

How many times: 3-4 times for 8-12 repetitions.

Sport

The lift of a weight on the biceps by a reverse grab focuses the main loading on the forearms muscle. The development of it, widens the inner part of the forearms. Thanks to that, your arms look impressive. This exercise influences on all the rest muscles, that take part in the bending of the arms in the elbow joint.

To train this exercise, you improve your power showing during different movements, especially if you use a grab above. It´s because, all the “tractive” movements are always accompanied by bending of the arms in the elbows.

It is especially useful for fighters, mountaineers, basket-ball- players or tennis-player…


3. A Concentrated Lifting on a Biceps.

Technique:

  1. Take a dumbbell by your right hand by a grab above and sit down on the edge of the bench. Put your legs wider than your shoulders. Your feet should be clasped to the floor tightly.
  2. Point of departure: bend forward and set our bottom part of the triceps against the inner part of your hip. A left-hand palm is on a left hip, a knee or a side. A right hand is slightly bent in the elbow.
  3. Take a breath and keep it. Strain your biceps and lift a dumbbell to your chest. Overcome the most difficult part of a lifting, breathe out slightly.
  4. When dumbbells touch your chest, you will make a pause and strain your biceps stronger. While taking a breath, lower dumbbells smooth.
  5. Be completely concentrated on the contraction of the biceps and help by your body.
  6. First, you should do certain times by your right hand and the repeat it by your left hand.

 

Advices:

  1. A bottom of a triceps of a working hand has to be set against the inner part of a hip during all the exercise.
  2. A triceps has to be “sticked” to a hip.
  3. Take a deep breath and keep it during a lifting. It will help to hold your spine in a correct position and to lift heavier dumbbells.
  4. To use all three muscles of an elbow, do a lifting by a neutral grab.
  5. To focus a loading on a biceps, do a lifting with a turn in your wrists while moving. At the bottom point - a palm in the vertical plane, at the top one – a grab above. During   lowering of the dumbbells, turn your hands in a reverse order.

Application:

Whom: To the athletes of the preparation for the middle level or higher.

When: At the end of the training for biceps. Make a lifting of a weight and dumbbells on a biceps, in the way of sitting and standing, before concentrated lifting on a biceps.

How many times: 3-4 times for 10-15 repetitions.

Sport

If you try to impart to your biceps more salient and a distinct shape, so that concentrated lifting will be one of the best solutions.

A bending of the arms in the elbows- this movement is characteristic of the most kinds of sport. That’s why your sport showings depend on the strength of your muscle-flexor of the arms. Don´t forget: the intensity and the effectiveness of your trainings of the muscles of the chest and the back depend on the strength of your biceps.


4. A lifting on a biceps in a block training simulator, standing.

Technique:

  1. Watch a block training simulator and fasten a gryphon to a rope. Be sure that the gryphon will revolve on its axis.
  2. Take a gryphon by a grab from below, stretch a rope and stand close to the training simulator. Stand your legs on a shoulder width, part your toes slightly, straighten your body and bend your arms in the elbows slightly.
  3. Take a deep breath and keep it. Strain your biceps and lift a gryphon to the top of your chest. Try to keep your elbows motionless and by the sides of your torso.
  4. As soon as a gryphon be on the level of a top of your chest, you should stop and straighten your biceps as much as possible. Breathe out.
  5. Taking a breath, lower a gryphon slow and smooth. Make a pause in the bottom of a point and repeat.
  6. Keep your back straight and your press strained.

 

Advices:

  1. Stand as close to a training simulator, so your torso will raise up almost vertically. Your torso should be bent. It´s easier to do an exercise.
  2. A grab from below directs the main loadings to the biceps, and a grab from above- to a shoulder muscle. A gryphon lets load all the muscles.
  3. Don´t move your elbows. Fix them by the sides of your body and in the position, when they are pulled out slightly.
  4. Keep a vertical position of your body during all the movement. Don´t relax your press and your loins, keep a natural bend of your spine. If you bend a little bit forward in the point of departure, so you will deflect back in the top of the point. It means, that the muscles of the loins take a part of the work of the biceps.
  5. Keep your breath during a lifting of a gryphon and it will help to keep your torso in a vertical position. It will help to concentrate more on the contractions of the biceps.
  6. Lower a gryphon slowly, completely controlling a load in every point of your movement.
  7. Don´t chase a weight. The main point is – a correct form and technique of doing an exercise. And a weight of a loading should never be a hindrance. Otherwise you´ll never train your biceps qualitatively.
  8. Don´t unbend your arm in the bottom point completely. It will bring down a loading on your elbow joint at the beginning of a lifting. Besides, you can work with heavier weight. It will affect on your strength and a volume of your biceps and a shoulder muscle.

Application:

Whom: To the athletes of the preparation for the middle level or higher.

When: At the end of the training for biceps. Before the lifting on the biceps in a block training simulator. Make a lifting of a weight or dumbbells on a biceps.

How many times: 3-4 times for 10-15 repetitions.

Sport

A lifting on a biceps in a block training simulator is used to perfect a form and a shape of your biceps.

Bicepses and the other muscle- flexors of an elbow always take part in doing most of tractive movements: pull yourself to a horizontal bar, exercises on the rings and the parallel bars; a preparation and a capture of your opponent to throw in the fight, a row by your hand while swimming.

Besides, a power of a muscle- flexor of an elbow defines a power during a stroke in tennis, volleyball…


5. A lifting of the dumbbells on a biceps on the Scott´s bench.

Technique:

  1. Regulate a height of a pyupitr. Take the dumbbells in both hands by a grab in the bottom and sit down on the Scott´s bench. Bend slightly, to make more comfortable for you. The main thing is- to keep just a slight bend in the loins.
  2. Place your triceps on the shoulder width on the pyupitr. Your arms should be straight, but not till the end. Don´t bend your elbow joint too much! The hands are on the same level with forearms and are fixed in the wrists till the end of the exercise.
  3. Take a deep breath, keep it and try to lift the dumbbells as high as possible, but don´t tear off your triceps and elbows from the pyupitr.
  4. Make a pause in the top point, breathe out and strain your bicepses.
  5. Lower the dumbbells smooth and make a short pause, to avoid a move. Repeat.

 

Advices:

  1. During all the exercise, be sure, that a top part of your arms is set against a desk. During a usage of the heavy dumbbells, set your feet against the floor and strain your loins muscles, to be more stable.
  2. Keep your breath while lifting the dumbbells. It helps to keep a correct carriage and helps to develop stronger efforts to the bicepses.
  3. Be sure that the pyupitr is not very soft, otherwise you can traumatize your elbows.
  4. A lifting of the dumbbells is much more effective by both hands. If you practice a lifting of the dumbbells by one hand, you should fix well a straight position of your body. Don´t turn your body to the left or to the right, otherwise you can traumatize yourself.
  5. Your elbows should be always motionless and directed to the bottom. The distance between your arms should be equal to a shoulder width. If your elbows are directed inside or outside, you can dislocate your elbow joint.
  6. Don´t turn your hands in the wrists during the whole movement. The palms should always look down. A neutral grab load stronger a shoulder muscle. Use it only when you work on a “top” of a biceps, and only I that case, if a desk is short and don´t prevent the dumbbells to be lifted down.
  7. You can do an exercise in the opposite side of the desk as well. A top part of the tricepses is set against the desk and your arms are in the air. But be careful, because your elbows are deprived of a support. It is dangerous, because you can bend them too much.

Application:

Whom: To the athletes of the preparation for the middle level or higher.

When: A bench of Scott let you focus all the loading on the muscle- flexors of the arm. A rest of a top part of your arm, excludes a work of the shoulder muscle while lifting your arm. This exercise is very useful for making a perfect form and a shape of your biceps, especially if you do it by one hand.

A strong bicepses will improve you sport showings in a gymnastics, a fight, a tennis or a hockey.


6. A Hammer.

Technique:

  1. Take the dumbbells in both hands by a neutral grab.
  2. Straighten completely, bend a little bit in the loins and lower the dumbbells to your hips. You should look directly. Strain you muscles in the loins and fix a natural bend of the spine till the end of the exercise.
  3. Take a breath and keep it. Strain your bicepses and lift one of the dumbbells to your shoulder. Your elbows should stay motionless and on the sides of your body. Don´t move them forward.
  4. As soon as your hand is on the top level of the chest, stop for 1-2 seconds. Strain your bicepses and forearms much stronger. Lower the dumbbells smooth, breathing out.
  5. Make a pause in the bottom point and make a lift of the other dumbbell. This is one repetition.

 

Advices:

  1. Watch a top part of your arm. It should stay motionless and be in a vertical position. Move your elbows forward, to make a lifting easier. You just “steal” a loading from the bicepses.
  2. Your body should be in a vertical position.    Don´t diverge back and don´t move your pelvis out, helping all your body  to move the dumbbells at the beginning of a lifting. You´d better take easier dumbbells. Remember, first- a correct shape of a movement and only then- a weight of a loading.
  3. Don´t bent and turn your hands in the wrists. The palms are always in the direction to each other. If during a lifting you turn your hands in that way, that your palms look up in the top point, so, the focus of a loading will shift from a shoulder muscle to a biceps. If you turn your hand an opposite side, you will work more on a shoulder- radius muscle.
  4. As an option, you can lift both dumbbells at the same time. But be attentive in this case, because you will feel more tired at the end of the exercise, and will have a temptation to help to lift dumbbells by your body.

Application:

Whom: Everybody, from a new person to a master

When: At the end of a training of bicepses. Before a “hammer” you can make lifting on a biceps of a weight and dumbbells, standing or sitting.

How many times: 3-4 times for 8-12 repetitions.

Sport

Many people consider, that a “hammer” iron only shoulder or shoulder- radius muscles, but, first of all, it stings a long head of a biceps.

Thanks to that spread of a loading, you strike a double blow to a biceps: on one hand, you strike a biceps, on the other one - a shoulder muscle. It is under a biceps and its development chucks out a biceps stronger. Besides, this “hammer” bombs a shoulder-radius muscle, that defines a thickness of your forearms. If , in comparison with biceps,  your forearms look thin , you should include a “hammer” into your program.

To improve a “hammer” regularly, you will improve your skills in a fight, American football, box, hockey and other kinds of sport.


7. A Lifting of the Dumbbells on a Biceps, sitting.

Technique:

  1. Take the dumbbells in both hands by a neutral grab.
  2. Sit down on an edge of the bench. Straighten your body, chest and shoulders, pull a belly into yourself. Bend a little bit in a waist, strain your waist´s muscles and fix that position of a body till the end of the exercise.
  3. Take a deep breath and keep it. Strain your bicepses and lift the dumbbells, bending your elbows.
  4. When the dumbbells are higher than your hips, you will start turn your hands up. At the top point of the exercise, your palms will look at the ceiling.
  5. Lift both dumbbells at the same time and very smooth.
  6. Don´t move your elbows, while lifting he dumbbells and keep them on the sides of your body.
  7. When your hands are on the same level with the top of the chest, make a pause and strain your bicepses stronger.
  8. Breathing out, you should lower the dumbbells slow, turning your hands in the wrists at the same time. At the bottom point, your arms should be straightened completely, the palms look at each other.

 

Advices:

  1. Don´t sit across the bench. Otherwise, you can brush against the edges of the bench. If you work with the heavy dumbbells, so the inclination will mar your back. That´s why, sit along the bench.
  2. Keep your body straight and don´t swing. All the movements should be only in the shoulder joint. The rest parts of the body should always stay motionless.
  3. Keep your breath during the lifting of the dumbbells. It helps to save a correct bearing and to develop stronger efforts of the bicepses.
  4. Fix the elbows on the sides of your body and don´t move them. If you direct your elbows forward during lifting the dumbbells, it will weaken a loading on a biceps.
  5. It is more effective to lift the dumbbells at the same time. You can bend forward to your working hand involuntarily, while lifting the dumbbells one by one. If you round your back, you will traumatize your loins.
  6. Try to use easy dumbbells, otherwise, you have to do dashes to move a weight. By the way, heavy dumbbells provoke a lifting of the elbows.

Application:

Whom: Everybody, from a new person to a master.

When: In the middle of a training of the bicepses. You should do heavier lifting on a biceps, before a lifting the dumbbells on  a biceps, sitting.

How many times: 3-4 times for 8-12 repetitions.

Sport

It is one of the best exercises for growing the strength and perfecting a shape of the bicepses.

Strong arms muscle- flexors are very important in gymnastics, mountaineering, tennis, golf and base-ball. For example, when you grab and keep your opponent in the fight, the success will be defined by the strength of your two-headed muscle. In every-day life, your muscles always work, while carrying any weight.


8. A Lifting of the Dumbbells on a Biceps, standing.

Technique:

  1. Take the dumbbells by both hands by a neutral grab. Your legs are on the shoulder width.
  2. Straighten completely, bend a little bit in the waist and lower the dumbbells to your hips. You should look directly. Strain the muscles of the waist and fix a natural bend of your spine till the end of the exercise.
  3. Take a deep breath and keep it. Strain the muscles of the waist and lift the dumbbells to the shoulders. When the hands are on the same level with the elbows, you should start turning the dumbbells outside. At the top point, the palms are directed to the shoulders. Don´t pull out your elbows during the lifting.
  4. As soon as the dumbbells are on the shoulder level, you´ll make a pause and strain your bicepses stronger.
  5. Breathe out and lower the dumbbells slowly, turning the wrists inside. At the bottom point, the palms are directed to the side part of the hip.

 

Advices:

  1. Be sure, that a top part of your arm stays motionless and it is in a vertical position. Pulling out the elbows, you can make the exercise easier and bring down the loading on the biceps.
  2. Bend a little bit your arms in the elbows at the beginning of the exercise. It will help to work with more difficult dumbbells. If your elbows are completely straightened, you will need to take more pains to move the dumbbells.
  3. If your hands are turned back, you can start lifting the dumbbells. But, take it into consideration, that it is not very useful. Because the tendons of the biceps over- turn and the power of the biceps is getting lower.
  4. To get the maximum contracions of the biceps, you should start to turn the dumbbells, when a right angle forms in the elbow.
  5. Keep your breath during a lifting of the dumbbells. It will help to keep your body motionless and to concentrate better on the shortening of the muscles.
  6. Don´t bend and unbend your hands in the wrists till the end of the exercise. Keep your hands on the same level with your forearms.

Application:

Whom: Everybody, from a new person to a master.

When: At the beginning of a training of the bicepses. After the lifting of the dumbbells on the biceps, you should do concentrated lifting on the biceps in a block training simulator.

How many times: 3-4 times for 8-12 repetitions.

Sport

A lifting of the dumbbells on a biceps, standing, builds up strength and a mass of the biceps and other muscles, that take part in a bending of the shoulder joint.

Strength and power of these muscles defines your sport showings athletics, gymnastics, fight, hockey…

It is interesting

Muscles (from lat.- little mouse)- are organs of the animal and human body. It consists of elastic, resilient muscular tissue, able to contract under the influence of nervous impulses. They destine of fulfillment of different actions: movements of the body, contractions of the vocal chords, breathing. 86,3% of muscles consist of water.

There are 640 muscles in a human body. The smallest ones are fastened to the finest bones, disposed in the ear. The strongest muscles are the masticatory ones.

 

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