Differences between kettlebells and dumbbells
Now the main sports equipment for most athletes are barbells and dumbbells. Kettlebells have somewhat lost popularity, and it is worth recognizing that this is a rather unique projectile. Dumbbells are, of course, much easier to use and with their help you have the opportunity to work out almost all muscles, not only large ones, but also, what is much more important, small ones.
When you lift a kettlebell, almost every muscle in your body is involved in the movement. This significantly complicates the task of working on targeting muscles. In addition, using dumbbells, especially collapsible ones, it is extremely easy to progress the load. Kettlebells are now available in only four weights: 8, 16, 24 and 32 kilos.
However, kettlebells are also very easy to use, and even with just one piece of equipment you can get an effective workout. Moreover, by performing various movements you can perfectly pump up the muscles of the whole body. A little later we will tell you which exercises with kettlebells for biceps at home should be performed first.
We are not trying to figure out which of these two shells is better. It is simply not correct to pose such a question, since they do not affect the muscles in the same way. Of course, if you train exclusively with kettlebells, you will never become a pro-builder. But you can definitely improve your physical fitness.
As we said above, due to the specifics of this sports equipment, by performing exercises with kettlebells for biceps at home, you will be able to develop other muscles: shoulders, triceps, deltoids, lats and pectoralis major.
Standing one-arm kettlebell lift
If you have two identical weights, you can perform lifts alternately. In this version, let's look at one-arm lifts.
- While standing, hold the kettlebell by the handle with one hand using an underhand grip. For fixation, you can rest your elbow on the side of your body, slightly tilting your body forward.
- Exhale: bend towards the shoulder without turning the hand at the top.
- Inhale: lower smoothly.
- Repeat on the other hand, performing 3-4 sets of 8-12 reps each.
This technique can also be performed while sitting on a bench at an angle of 90 degrees.
How to properly train biceps with a kettlebell?
In any business, success is possible with the right approach.
In this regard, training is no exception. If you follow the recommendations that will be discussed now, then by doing biceps exercises with kettlebells at home you will be able to progress quickly and eliminate the risk of injury. Be sure to warm up before the main part of the lesson. Pay special attention to your hands, shoulder joints and back at this time. You can also work with a jump rope to warm up your muscles. It is very important to follow the technique of all exercises. This is due not only to the efficiency of the movements, but also to the fact that most exercises are jerky and can easily injure your back.
No less important is the requirement not to work to failure. When you get tired, your technique breaks down, and this is unacceptable. And, of course, you should choose the right working weight. Start small, and increase it only when a large number of repetitions (about 40) is easy for you to do. Don't forget that as you increase the working weight, you should decrease the number of repetitions.
How to pump up your biceps with kettlebells
To pump up your biceps correctly and quickly, you need to know not only the exercises that need to be performed, but also their methodology, and also have the necessary sports equipment for this.
Kettlebell and its types
The kettlebell is one of the types of sports equipment that can be used both as a main exercise machine and in addition to other equipment. It is very suitable for training strength and muscle mass, and some types of exercises can even pump up the biceps muscles of the shoulders. There are several types of weights, which are divided depending on the weight:
- 16 kg;
- 24 kg;
- 32 kg.
There are also lighter weight kettlebells that are well suited for beginner athletes. The weight has a constant weight.
Rules for training with a kettlebell
To effectively train with a kettlebell, as with other equipment, you need to select the right weight. At the initial stage, select the smallest weight kettlebell, gradually increasing its weight with the help of additional weights.
You need to start each workout with a thorough warm-up. Pay special attention to the muscles that will work during kettlebell training, as well as your wrists. This will help you avoid injury. To warm up, use light dumbbells or a bar and do a couple of sets of 8-10 repetitions with them. You need to bend both arms at the elbows alternately, lowering the projectile slowly.
After warming up, start doing exercises. First, do the training while sitting, constantly increasing the weight of the equipment with each approach. Sit on a bench and, resting your elbow on your thigh, begin to slowly bend and straighten your arm. Remember to contract your biceps as you perform the exercise. When performing the exercise, you may feel that the weight is too heavy, so you can use the “cheating” technique, that is, perform bends with a small amplitude. Repetitions should be performed 8-10 times. Do the exercise 3-4 approaches. This order of execution will allow you to work the biceps and other muscles involved in bending the arm.
Now you need to move on to performing exercises with the apparatus in a standing position. Here you will need two weights of the same mass at once. Stand straight with your feet shoulder-width apart for stability and your elbows locked in position. Now, alternately lift the weights to your chest, bending your elbows. The order of performing the exercises, the number of repetitions and approaches is the same as in the previous exercise.
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A set of exercises on a fitball
Effective exercises with kettlebells for biceps at home
- Snatch the weights upward with one hand.
The legs are slightly wider than the level of the shoulder joints and your position should be as stable as possible. The projectile must be taken using the correct grip, and while performing the movement, help yourself with your back muscles. Makes sure your back stays straight throughout the entire set. After the projectile leaves the ground, the jerk must be performed with a straight arm. Throughout the entire set, the kettlebell should be in the air, and during its downward movement, lightly move the projectile behind your leg. Do not lean on your leg with your other hand and after performing several repetitions, you should change your working hand. - Press two kettlebells in a standing position.
There is a projectile in each hand, and they are located on the back of the hand. Once the weights have been raised to the level of the shoulder joints, begin to press upward without arching your back. - Bench presses.
Lie on your back with your elbows on the ground at right angles and holding the implements in your hands. Perform overhead pressing movements. - Bent-over biceps curls.
By leaning your body forward, you increase the load on your muscles. It is also important that while bending the body, the back remains straight. Perform biceps curls similar to the dumbbell movement. - Wall-supported lifts.
This movement will allow you to isolate the stress on your biceps. This exercise is performed with a biceps weight at home in the same way as the previous one, but you need to rest your back on the wall. - Lifting a kettlebell
with both hands using a hammer grip. Grab the kettlebell with both hands, leaning your body slightly forward without rounding your back. Perform lifts and it is advisable to do it to failure. - Push ups.
Perform classic push-ups, but rely on the apparatus, not the ground. This will allow you to increase your range of motion.
Tip 3: How to quickly pump up your biceps at home by summer
The biceps is a good visible, large muscle that is located on the front of the shoulder. Many athletes pay most of their attention when playing sports to this muscle. Useful tips and a set of exercises will help you pump up your biceps at home in a short time.
Kettlebell exercises for women at home
Girls do not focus on training their biceps, which is understandable.
It is much more important for them to work out all the muscles of the body in order to eliminate fat and tighten muscles, making the figure more attractive. It should be admitted that many girls are afraid of strength training, and even more so of training with kettlebells. But don’t let this alarm you, this is not the most common sports equipment. With the right approach, the kettlebell can be a very effective exercise for girls, not just guys. You need to choose the right working weight and perform several effective movements in accordance with the technique. Now we will introduce you to a small set of movements that will help to effectively tighten the muscles of the buttocks, shoulder girdle, arms and thighs. As you can see, you will be able to work out all the most problematic areas of the female body.
- The first exercise will be squats
, which are very effective for the gluteal muscles. Raise the sports equipment to the level of the shoulder joints. After this, perform a half squat, and then straightening your legs, push the weight up. To start, it will be enough to do three sets of three repetitions. - Lunges to the side.
This exercise should be familiar to those girls who are not afraid of strength training. The starting position is similar to the previous movement. Lunge with the leg opposite the kettlebell arm. If, for example, the projectile is in the left hand, then we lunge with the right foot. At the same time as the lunge, lower the weight down and transfer it to the other hand. Returning to the starting position, repeat the movement in the opposite direction. It is enough to perform ten repetitions in each direction. - Overhead press.
Hold the sports equipment at the level of the shoulder joint, but with both hands. Perform a half squat, and while moving up, push the weight in a vertical plane. At the end point of the trajectory, pause for a couple of seconds and lower yourself into a half-squat again. However, at this moment, lower the weight to the second shoulder joint. Make seven to eight pushing movements in each direction. - Lateral row in a prone position.
The starting position is similar to classic push-ups, but the working hand rests on the weight rather than on the ground. After this, you need to turn around on your working hand and lift the projectile vertically upward.
In principle, this complex can also be performed by men using heavier weights.
This is a fairly versatile projectile that can be effectively used by both sexes. In order for your body to actively burn fat, you should also remember about cardio exercise. It is the combination of strength training and aerobic exercise that will force the body to actively use fats for energy. To maximize the results of your workouts, first do a cardio session, and then start working with kettlebells.
It is very important to choose the right weight of the shells. This recommendation applies more to guys, since there is no point in using heavy weights for girls, because you are pursuing different goals compared to men. However, excess weight can slow down your progress and lead to overtraining. This must be avoided at all costs.
How to train biceps with a 16 kg kettlebell, watch this video:
Training program
And right away, let's answer important questions: “how to pump up biceps in 1 week?” - NO WAY! Perhaps after a week of daily training you will feel that your muscles have become stronger, but almost no volume will increase. And the second question: “how to pump up biceps at home for a girl?” Many ladies mistakenly think that biceps training for a girl is significantly different from a man’s, but this is far from the case! Follow the same tips, just use lighter weights.
The biceps are a small muscle group, so you need to train it more often, about once every 4 days. Thus, you can train approximately twice a week. If you are thinking about how to pump up your biceps at home, then you should purchase dumbbells for convenience. If you train in the gym, then you should work it out on the first day of the week after your back. On the second day of the week, it is better to train your biceps with a small muscle group in order to give it maximum attention.
How to build muscles with dumbbells? In principle, you can only use them in training, but for convenience we will introduce variety and train with a bar, dumbbells and a block. Each workout will consist of only three exercises. The first of them will work on both beams, and the second and third will focus the load on individual beams.
The first exercise is arm curls. Take a short or S-shaped bar and lift it almost to chest level. It is better to do the exercise slowly in order to better feel and work the muscles. Elbows should not rise up, they should be fixed. Try to make the movement only with your forearm. Perform 3 sets of 15-20 repetitions.
The second exercise is concentrated biceps curls. With this exercise you will work the outer head of the biceps. It is done for each hand with dumbbells separately. Sit on the bench, rest your elbow on your knee, and turn your hand outward. Lower your forearm slowly and return to the starting position. Perform 4 sets of 15-20 repetitions.
The third exercise is a hammer with a dumbbell. With this exercise you will train the inner head of the biceps, plus the brachialis and forearm work. You can do it both standing and sitting. Bend your arm at the elbow, palm perpendicular to the floor, raise your forearm to your shoulder. Perform 4 sets of 15-20 repetitions.
How to pump up biceps training program:
Kettlebell Training Tips
One of the main tips in kettlebell training is to never rush the weights. At any moment, an extra kilogram of weight can cause a joint to come out of place or a ligament to tear.
A kettlebell training program should be designed by a professional, taking into account the athlete’s capabilities. With this you can achieve maximum effect. Also, the trainer can lift the weight correctly so as not to injure the spine and joints.
When training in the gym, always start the exercise by warming up your body, which will protect your body from injury and discomfort during exercises with a kettlebell. It is also recommended to keep your body warm, because warmed muscles and joints are less susceptible to injury.
