The most important thing - you can not load your muscles sharply. Performing separate sets of exercises, you need to gradually increase the load. Before classes necessarily required to warm to warm up your muscles. Also during training not only performs yoga exercises, but stretching.
Be sure to watch your diet. The diet sure to include protein, better meat and fish, various carbohydrates.
Do not exercise immediately after a meal. Note that must be at least 1, 5 hours after ingestion. It is not necessary to load the body just before bedtime. It takes at least 2 hours before bedtime.
Begin exercises with barbell curls. This will help increase your biceps. This is more than any other contributes power source. When performing exercises keep the neck capture of a little more than shoulder width. As lifting weights, press down elbows close to your torso. Lift weighting to chin level. Exercise should be performed 8-10 times.
The following exercise - stretching biceps and strengthen them. Lie back on the bench, delivered at an angle of 45 degrees. In the lowered hands hold two dumbbells. Holding his neck on the bench, lift up both hands simultaneously. In this case, the pelvis should not move from the spot.
The following exercise is designed to increase the height of the biceps. Take a dumbbell in your left hand and sit on the edge of the bench. Alternately practice each hand, leaning his elbow on the inner thighs. Lean left elbow in the thigh and straighten the same hand. Begin to bend it at the elbow, lifting a dumbbell to shoulder. Gradually bend upward, and then immerse the brush at the same speed.
Regularly performing these exercises, in a month you will notice that your muscles have increased in volume and become more resilient.