How to exercise biceps brachii, there are exercise methods. At the same time, in the biceps brachii exercise method, no matter what the exercise method is, there are some particularities. As for the biceps brachii exercise method, I believe some people still know Got it. So, what are some ways to exercise biceps? It turns out that these are the methods. 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.
Barbell Curl
At the beginning, stand in a standing position. Keep your chest and abdomen straight, and open your legs as wide as your shoulders. At this time, we hold the barbell with both hands wide apart and stretch it naturally. straight. At this time, when we adjust our body condition and bend our arms upward, we can lift the barbell to the top of our thighs. At this point we naturally straighten our arms and start the action again. Each set of movements needs to be completed 15 times, and 2 to 3 sets can be performed a day.
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.
Chair arm extension
This action needs to be completed with the help of a bench. At the beginning, our hips are leaning on the bench. At this time, the legs are straight, but the arms are bent at the knees. At this time, we will bend our arms and straighten our arms, use the strength of our arms to lift our hips away from the chair, and keep our arms straight. The next step is to lean your hips down on the chair, relax and then resume exercise. Complete the movements in groups of 20 each time, completing 3 groups at a time.