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All of you are probably familiar with the attacks. I think this is one of the favorite exercises for girls, because of the wonderful properties of forming elastic hips and buttocks. Bulgarian squat is a modification of the usual attacks and has even more wonderful properties! After all, the load is emphasized on the front foot. No wonder the English singer Sophie Ellis-Bextor loves him so much!
This is a basic exercise for the legs. Lunges effectively pump muscles, so many women and men include them in their training programs. A variety of options allows you to focus on different muscle groups.
What muscles work?
Quadriceps, hip biceps and buttocks are the main burden. Broad attacks better pump the back of the thigh and buttocks, and narrow – the front surface of the thigh. Lateral lunges will strengthen the inner thighs.
Additionally, the press, stabilizing muscles and extensor muscles of the spine are included.
Benefit and harm
Exercise is highly effective for pumping the lower half of the body. Increased endurance, develops flexibility and coordination of movements. Also improves the work of the pelvic organs, which is useful for men and women.
However, the exercise is very stressful to the knee joints and lower back, therefore, with the wrong technique, they can easily be injured.
You can not do lunges in diseases of the knees, spine, heart and varicose veins.
The correct technique of implementation and variations exercises
Traditional forward attacks are performed as follows:
Place the barbell on the shoulders in the trapezoid area and fix it with your hands so that the bar does not slide down.
Keep your back straight and flex your waist a little.
With one foot, step forward and get down to the floor, bending your knees to 90 degrees (the body is vertical, the back knee almost touches the floor).
Powerfully exhale, straighten your knees and set your front foot level with the back.
Similarly, repeat the lunge for the other leg.
Not necessarily every repetition to change the rack. You can first do all the repetitions on one foot, and then the same number of repetitions on the other. For mass gain, it will be even better. Constantly changing stands allows you to burn more calories.
You can hold the barbell on the chest next to the neck. In this case, the spine is less loaded, and the front of the thigh is better worked out.
To perform this option, you will need some kind of stand, a platform with a height of 10-20 cm. It will increase the amplitude of movements, and you can work out the buttocks better.
Starting position – the hands hold the neck on the shoulders, one foot pushed forward and stands on the platform.
When inhaling, go down, stretching the gluteal muscles.
On the exhale, return to the original position.
Dynamic attacks well burn calories. However, it takes a lot of free space, because with each repetition you move one step further. Do not use large weights, otherwise in dynamic mode it will be difficult to maintain balance.
Place the neck on the shoulders in the trapezoid area and fix it with your hands so that it does not slide down.
With your right foot, step forward and drop to the floor, bending your knees to 90 degrees.
As you exhale, straighten your knees, stand up and take a wide step with your left foot so that she is one step ahead of her right. Repeat the lunge.
Moving your legs like that, walk around the room.
The difference from the traditional is that the attacks are done backwards. This slight difference makes the exercise safer for the knees, reducing the strain on the joints.
The technique is otherwise similar:
Rod on the shoulders, feet shoulder-width apart, shoulder blades reduced.
When inhaling with your left foot, step back and bend your knees to the floor.
On the exhale, rise and hold the left foot to the right.
Similarly, repeat the lunge for the other leg.
When performing this option, the inner and outer part of the thigh is also pumped through, but without good stretching, the exercise is difficult to perform.
Initial position. – feet shoulder width, barbell on the shoulders.
With one foot, step to the side and, bending it at the knees, go down to the parallel of the thigh with the floor. At the same time the pelvis stretches back.
Then go up and repeat with the other leg.
Here, the load is focused on large muscles, but at the same time, small stabilizer muscles are not included in the work, since there is no need to keep balance. The trajectory of movement is set by the machine, and the load can be stopped in any position. All this reduces the risk of injury. I recommend this option for beginners, as well as if there are problems in the joints.
It is performed like reverse lunge:
Set the neck on your back and hold it with your hands.
Remove the barbell from the stops and use one foot to sub-step backwards.
Bending your knees down to the bottom position.
On the exhale, pushing forward with your front foot, rise up.
Workout start with a warm-up. Jump rope for 5 minutes or go for a run on the treadmill. Make 2 sets of 20-25 squats and 2 sets of 20 attacks on each other without additional weight.
Below is an example of a workout with a barbell. If you do not have it, do exercises with dumbbells, as they are analogs of the barbell.
Squats – 3 sets of 12 repetitions.
Wide squats in sumo style – 2 to 12.
Lunges – 3 to 14 repetitions.
Rising on socks – 3 to 14.
In the gym
Squats with a barbell – 3 to 12.
Deadlift in sumo style – 3 to 12.
Lunges – 3 to 14 repetitions.
Leg press in the machine – 3 to 12.
At the end of the workout, stretch. To relieve tension from the front of the thigh, bend one leg at the knee and reach with the heel to the buttock. Hold for 30 seconds, and then repeat the same for the other leg. To relieve tension from the back of the thigh and calf, sit on the floor, straighten your legs and, leaning forward, reach the feet with your hands.
Approaches and repetitions
The number of approaches varies from 3 to 5. The more approaches, the longer the body will recover after exercise.
In bodybuilding when training for weight is performed on 9-12 repetitions.
For girls and women, it is usually more important to burn those extra calories to become slim. I recommend them to do 14-18 repetitions.
For beginners, the best is 11-14 reps.
Choose your working weight so that you can complete all reps in the approach. Therefore, for 15 repetitions, it will be less than 9.
However, when you only master the exercise, take a weight with which you can perform 20-25 repetitions. This will prevent injury.
To protect your knees, you can use compression kneecaps, and to protect your lower back you can use a fixing belt.
Carrying the front of the knee on the big toe. This causes damage to the joint.
Peel off the heel of the forefoot.
Wagging anterior knee left to right. Injured joint.
Tilt your head down. This makes it difficult to keep your back straight. Look strictly forward.
The back leg takes the main load, although it should be the other way around.
The biceps, or biceps muscle of the shoulder is anatomically located on the radius and is clearly visible under the skin. The main purpose is to bend the arm at the shoulder joint. Antagonist – triceps.
Structure and function
Based on the name (bi is two), consists of two heads:
A long head with a long tendon and a short muscle on the inside of the arm.
Short: with a long muscle, but a short tendon, which is located on the outer part of the arm.
Both heads are connected in the same tendon, but due to the fact that this tendon is located closer to the side, the biceps can not only bend and flex the arm, but also expand (supin) your palm.
Is it possible to pump biceps at home?
I will answer shortly – it is possible, but difficult. If you want to significantly increase the volume of your biceps, then you should at least: proportionally increase the volume of other muscle groups and purchase the minimum inventory (at least dumbbells).
If we are talking about not just strengthening the muscle, but pumping it in, then practicing at home without inventory is a waste of time. Maybe the result will be, and I am sure that you can find examples. However, they could be achieved much faster in the gym.
Technique and types of exercises for pumping biceps
Personally, I prefer to work with a free weight without simulators. I will highlight the most effective types of exercises:
Lifting barbell for biceps. Starting position – legs shoulder-width apart, knees bent. We equip the barbell, palms are directed outwards. While inhaling, we raise the barbell, making sure that the shoulders do not move. Exercise is insulating and works perfectly biceps.
Lifting the barbell biceps reverse grip. The main difference from the previous version is that the palms are turned in the opposite direction. The meaning of the exercise is an additional study of the shoulder muscles.
Hammer bend. Or a hammer. We take dumbbells in our hands and perform flexion with palms parallel to each other (as if we were beating with a hammer). My favorite exercise.
Lifting dumbbells with supination. The same lifting of dumbbells, only with the turn of the hand in the process of flexion and extension. Due to the greater stretching allows you to work better muscle.
Lifting dumbbells on the bench. We have a hand on the bench, the back is straight. Sit comfortably. On the exhale we make a lift. Do not tear off the inside of the arm from the bench.
There are still many different variations of exercises, such as: lifting dumbbells sitting or lying, working on the Scott bench, and others. However, those that I have identified can be considered almost basic for biceps.
Before you go to the immediate analysis of training and exercise, I want to note one thing. You should not swing only one biceps in isolation from other groups. Firstly, this is stupid, and secondly, it will not grow. Correctly integrate biceps exercises into a general workout and evenly distribute the load. From my own experience I want to say that the following bundles work great:
Biceps and triceps.
Chest and biceps.
Back and biceps.
In order to effectively increase the volume of bitsuha, you should create a muscular springboard with basic multi-joint exercises (pull-ups, bench press, deadlift, etc.). Only in this case a good progression is possible. If you come to the gym to shake only the biceps and press, better not come. Biceps is a small muscle that does not like long and heavy loads. Constantly “bombing bitsuha” you just destroy it.
At home, everything goes into battle. In the courtyard of the horizontal bar – do pull-ups on the horizontal bar reverse grip. In the presence of dumbbells – a hammer and concentrated lifts lying down or sitting waiting for you. There are loops with straps – go to the rubber barriers.
An example of a biceps and triceps workout at home, for those who want big hands:
Warm up for 3-5 minutes. As a warm-up, you can use jogging (including on-site), work on a stationary bike at an average pace. I personally prefer the good old rope. We pay special attention to the joints and muscles, warm up properly.
Pull up alternately, normal and reverse grip. 3 sets of 6-12 reps.
Push-ups from the floor narrow and wide grip. 3 sets of 15-20 reps.
Push-ups on the bars, which everyone has in the yard. 10-15 repetitions, 3 sets.
Hammer with dumbbells (or something heavy), 3 sets, 8-10 reps.
Concentrated dumbbell lifts. We sit down on a bench (sofa), rest the elbow on the knee and raise the dumbbell. 8-12 repetitions of 3 sets.
Hitch. Stretch well and go to the shower.
Remember: work on the mass, then pay attention to all muscle groups.
In the gym
In the presence of simulators and sports equipment, things are much better. Here is an example of a working bundle of exercises on bitsuha:
1.Lifting the bar standing.
2.Lifting the rod reverse grip.
3.Hammer with dumbbells.
I give an example of training on pulling muscle groups (back + biceps):
Warm up Rope, running, working with a bag for boxing fans. High-quality stretching. Choose what you want, the main thing is that before you start you are hot.
Thrust rod in the slope on the back. If an experienced athlete, do deadlift. 3 to 6-12.
Dumbbell in the slope, 3 to 8-12.
Pull-ups on the horizontal bar with direct and reverse grip alternately, 3 sets of 10-12 times.
Lifting the bar standing, 3 to 8-12.
Hammer. 3 to 8-14 for each hand. You can work to failure. This is called pumping.
Hitch, you’re handsome. Take a shower.
Perform more than 3 exercises on one group, especially on such small as the biceps are not worth it.
Warm up well, give it at least 5 minutes. Stretch well and disperse the blood.
Approaches and repetitions
The number of approaches from 2-3 for each exercise. The number of repetitions from 6-12. Focus on your own feelings and choose the weight so that you can finish the approach in 1-2 repetitions to failure.
How often to pump biceps
Two three times a week. No more and no less. Strongly biceps do not load, otherwise goodbye progress and hello injuries.
Why biceps hurts after training
Muscle ache after exercise is normal. The growth process starts after the muscle is damaged during the work. Through growth, the body compensates for these gaps and adds a little higher on the next time to better cope with the load. The pain usually goes away after a few weeks, and the fact of discomfort means that the muscles adapt to the loads.
What to do if I can not straighten my arms after training the biceps
If your hands are not unbending, the reasons may be as follows: you have rested too long and your muscles have lost the habit, or you have gone over the exertion. Nothing wrong with that, beginners often feel like after the first workouts. After a couple of weeks, the discomfort most often disappears.
Nutrition and sports supplements
You want a big bitsuha – eat a lot of protein and carbohydrates. And drink a lot of water. From sports nutrition – amino acids, protein, creatine to help you. All this will help build quality muscle mass.
Tips and common mistakes
Put the technique. Do not be afraid to ask for advice or help from a coach. Watch yourself in the mirror. If you train at home – watch the video training.
When lifting barbells or dumbbells do not help yourself with other muscles.
Shoulders should be immobile. Cheating is possible only at extreme repetitions.
3. Right breathe, exhale on the effort.
4. Do not chase the scales, do not traumatize yourself beyond measure. Learn to do the exercise correctly before you increase the weight.
5. The main thing for biceps training is the ability to feel and properly reduce it.
6. Learn to do it, and you can work it out better.
7. Sign up already in the hall or buy a barbell. Take care of yourself. Houses 40 cm biceps you will not do.
8. Work with free weights prefer to work on machines.
9. Have a good rest after training, sleep for 9-10 hours. While you sleep – the mass grows.
What results to hope for?
Before starting the complex, be sure to measure your biceps separately for each arm. In a month, there will certainly be an increase, a normal growth rate of about 0.5 cm \ month.