Biceps Exercise

Biceps Training: Keys And Proposals For An Optimal Result

barbell curls.

Building muscle mass is a slower process than burning body fat, but if certain exercises are done, the training of.

Dumbbell Curls.

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Incline Dumbbell Curl.

Biceps training: keys and proposals for an optimal result

Incline Row With Supine Bra.

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The biceps are located at the front of the arm, between the radial and the shoulder blade. If you have ever wondered how to work your biceps and triceps, take note of these tips: do not swing your body when bending your arms, always keep your elbows close to your torso, bend your elbows when lowering weight and, finally, avoid impulses. All this seasoned with slow movements. Training with good technique accelerates the stimuli that end with powerful muscle development.

This is what is known as muscle hypertrophy. To clearly achieve this objective, several months are needed with well-designed routines, but it is noteworthy that after several weeks, positive effects can already be noticed depending on the physical and genetic characteristics of each person.

In a well-designed long-term training, a process of adaptation to physical activity occurs until the second month of exercises, with a feeling of discomfort after performing the routines that is reduced as strength is gained.

Between four and five months you can already see a very visible gain in muscle mass, and especially in the biceps. This exercise supports many variations: biceps curl, hammer biceps curl, concentrated biceps curl, spider curl or Scott bench curl, among others. However, an important aspect to gain muscle mass in the arm is to introduce changes and vary the training periodically. In this way, the body does not get used to it and finds new challenges to stimulate its growth.

Biceps training: recommended routine A recommended biceps routine is one that combines different types of curls, for example, incline bench, resistance band or standing. You need proper technique to prevent the risk of injury, but like when using props. Here are some examples of biceps exercises without weights: Push-ups. For example, if you are a beginner you can rest your knees on the ground.

You can do the high plank and support yourself on the palms of your hands or the low plank, in which case you would support the entire forearm. tricep dips. To complete the exercise, the feet should be in front and resting on the heels. Towel Bicep Curl. Pull sideways to apply pressure while bending your elbows to complete the trajectory.

To do pull-ups you don’t need dumbbells either, although you do need a pull-up bar. Exercises with dumbbells A fairly complete routine of biceps exercises with dumbbells is the one proposed by Axa Health Keeper. The routine is this: Dumbbell Biceps Curl. They are performed on a bench or stool and holding a dumbbell in each hand so that you can see your fingers when you bring it closer to your chest. Do 15 reps in three sets per arm. Dumbbells on bench. You should be on your back, with your back against the bench and the dumbbells on each side.

Open your arms to bring them to shoulder height, and raise them above your chest to complete the exercise. Do as many reps as you can in three minutes. dumbbell row. You can support your chest against an incline bench or simply support one knee and arm on it so that you keep your back straight. Repeat as many times as you can and then switch arms.

barbell curls. You must hold the bar with your forearm facing upwards. Raise and lower the bar completing the path from chest to hips. You can do 15 reps in three sets. They are biceps exercises to increase volume, but remember that the ideal is to do varied arm routines.

Biceps and triceps exercises Emilio Born, through his Gym Topz channel, tells us how to work the biceps and triceps with a complete routine that we describe below. Regular Dumbbell Curls. Sitting on a bench, with your back straight and your arms stretched out, parallel to your trunk, you raise the dumbbells and, once you’re up, at chest height, slowly lower yourself to the starting position.

Standing Barbell Curls. Very similar exercise in which the previous movement is repeated but holding the Z bar. Then slowly lower yourself back to the starting position. Dumbbell Hammer Curls. Exercise again sitting on a bench, with your back straight and your arms stretched out. The difference between the regular curl and the hammer curl is the position of the hands, the way of holding the dumbbells. Here it is with the palms of the hands facing the body.

Regular Dumbbell Curls. The second exercise is repeated again, standing barbell curls. Concentrated Dumbbell Curls. From there, the arm is raised by squeezing the biceps. When one arm is finished, the movement is repeated with the other. Standing Barbell Curls.

Bicep exercises end again with standing barbell curls. You can practice these bicep exercises at home with dumbbells, without going to a gym. Triceps on bench. You must lie face down on the bench, and with your head out.

Hold the dumbbell and, with your arm straight, go up until it is parallel to the body and go back down. Lying on the bench face up, we take a dumbbell or disk with a narrow grip, with the elbows pointing towards the ceiling and the weight above the head. triceps cup. Sitting on the bench, he grabs the dumbbell with both arms. The weight is carried behind the head at the level of the neck and then the arms are stretched until they are completely up.

In the triceps routine, the horn breaker is the preferential exercise, the one that is repeated in the series. Dippings or bottoms. We explain this exercise in the section on routines without weights. The routine ends by repeating this exercise. As for the position, the ideal is that you vary between sitting, lying on the bench and standing.

You must also take care of the weight you lift. The idea is that you are able to control the movement and complete the repetitions and exercises without problems. As for the diet, it is recommended that you give importance to proteins.

You should consume between 1.1 and 1.5 grams per kilo of weight per day if you exercise. With a healthy and balanced diet you do not need to take supplements. This should not only incorporate exercises to enlarge the biceps, but also be seen as a global training in which variations, rest and good nutrition have weight.