Practice biceps at home with 5 movements. Actually, these 5 movements are

How to practice biceps? There are training movements. At the same time, in biceps training exercises, some training movements can be practiced at home, and some training movements can be practiced at the gym. I believe someone still knows what exercises are used to practice biceps at home. So, what are the movements of practicing biceps at home? Actually, these 5 movements. Let’s take a look together!

　　Both hands lifting movements

　　This action is an effective way for us to exercise biceps with bare hands. We generally choose the front flat or side flat lifting method to complete the movements. At the beginning, let our legs open and stand and keep our chest and abdomen straight. At this time, the movement begins. We raise our hands up until our hands can be in a straight line or parallel to each other, and our hands are parallel to the ground. Persist in a state of being able to open and stand with our legs. After 1 minute of this movement, we put down our hands, rest for 30 seconds before starting the movement again. You can also choose to alternate side-length and front-length lifts.

Dumbbell curl

Dumbbell curl is an effective way to train the biceps. This movement uses dumbbells to allow the two hands to move alternately, which is also useful for both arms. An important benefit of alternating exercise is that during the alternation, the arms can have enough time to rest and repair. Many people like to warm up during exercise. When exercising, they should slowly curl up to the palm of their hands, and then shrink at the peak. After this series of movements, they will feel a strong sense of congestion. Doing this movement 5 sets a day, each set 68 times, is very effective for warming up and exercise.

　　Pushups

　　Pushup movements mainly rely on our arms to complete the movements, especially for us to exercise biceps. We usually insist on 30 pieces in one group each time, and we can perform 3 groups each time. This action can also effectively exercise our pectoral muscles. It is a simple and effective action, but the movement needs to be done well.

　　The most test of pull-ups is our arm strength, especially the backhand wide pull-up movement, which has a greater difficulty coefficient, so that the exercise effect is better. At the beginning, we hold a single rod with both hands wide, and at this time our hands are reverse-sharing, that is, the palm of our hands is facing ourselves, and the distance between the two hands is wider than that of the shoulders. At this time, we adjust our state and exert force, and use us The arm is pressed up so that the body can stand up until our chin can exceed the single rod. Then slowly relax and retract the movement.

　　Plane support

　　At the beginning, we touch the ground with both hands, elbows and toes, so that our bodies can be kept on the ground and parallel to the ground. Pay attention to tightening the hips, and the waist and abdomen cannot be sunken down. Keep this movement in a group of more than 30 seconds. This movement can exercise the muscles of our whole body, and at the same time it is very effective in training our arm muscles, and it can also test our endurance.

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