How to train biceps? There are training movements. At the same time, among the biceps training movements, some training movements can be practiced at home, and some training movements can be practiced in the gym. So what movements should be used to train biceps at home? Head muscle, I believe some people still know. So, what are the 5 movements to train biceps at home? In fact, it is these 5 actions. Let’s take a look below!
Hands Raise Action
This action is effective for us to exercise the biceps with bare hands Method, we usually choose front raise or side raise to complete the action. Let’s start by standing with our legs spread wide and our chest lifted and abdomen drawn in. At this point the action begins, we raise our hands upward until our hands can be in a straight line or parallel to each other, and both hands are parallel to the ground. After insisting on this action for 1 minute, we put down our hands and rest for 30 seconds before restarting the action. You can also choose to alternate between lateral raises and front raises.
Dumbbell curls
Dumbbell curls are an effective way to train the biceps. This action uses dumbbells to allow the two hands to move alternately. For both arms, Also useful. A great advantage of alternating exercises is that during the alternating process, the arms can have enough time to rest and repair. Many people like to use this movement to warm up during exercise. During exercise, you should slowly curl the palms upward, and then contract at the top. After this series of movements, everyone will have a strong sense of congestion. This Do 5 sets of movements a day, 68 times per set, which is a very effective warm-up and exercise.
Push-ups
Push-ups mainly rely on our arms to complete the action, especially for our biceps exercise. We usually stick to a group of 30 each time we complete this action, and we can perform 3 groups each time. This action can also effectively exercise our chest muscles. It is a simple and effective action, but it needs to be done properly.
Backhand wide-grip pull-ups
The biggest test of pull-ups is our arm strength. In particular, the backhand wide-grip pull-ups are more difficult, so the exercise effect is also greater. good. At the beginning, we hold the single bar with both hands wide. At this time, our hands are held backward, that is, the palms are facing ourselves, and the distance between the two hands is wider than the shoulders. At this time, we adjust our state and exert force, use our arms to push upward, and push the body upward until our chin can exceed the single bar. Then put it slowlyLoosen and retract the action.
Plank support
At the beginning, our elbows and toes touch the ground so that our body can remain on the ground and parallel to the ground. Pay attention to keeping the hips closed. Tight, the waist and abdomen cannot be sunken downwards, and insist on this action for more than 30 seconds as a group. This action can exercise our whole body muscles, and it is also very effective in exercising our arm muscles. It can also test our endurance.