What are the methods of bare hands for biceps exercise

Biceps are a very important part of our arms and are also a reflection of our arms strength. If you have biceps, we will train our biceps specifically. So what are the methods of biceps exercises?

Pushups

Pushups are an exercise that we often do, but at the same time this action is also a very effective exercise for us to exercise biceps on our arms. At the beginning, we support our hands on the ground, and at this time we only have toes and Our hands touch the ground. Then we bend our elbows and let our bodies bend downward and keep parallel to the ground. We always keep a straight line. Then we raise our arms slightly to make our bodies more far away from the ground. Then we start the downward movement again and complete push-ups. There are 30 movements in one group, and we can perform multiple sets every day.

　　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 the retraction of our hips. Tight, the waist and abdomen cannot be sunken downwards. Keep this action for more than 30 seconds. This action can exercise the muscles of our body, and at the same time it is very effective in training our arm muscles, and it can also test our endurance.

Door handle pull-up

Door handle pull-up means using the door handle to do pull-up movements, because many people cannot find the horizontal bar to complete when exercising at home or bare hands, so they can use the door handle. However, be careful that the load-bearing force of the door handle must be sufficient, otherwise it will be easy to get injured. We hold the two door handles in front and behind the door with both hands so that our bodies can leave the ground. At this time, our arms will change from bent elbows to straighten. Until the arms are straightened, we will bend our arms and let our bodies go downwards. We must always keep our toes off the ground. Complete 20 at a time in one set, and we can perform three sets every day.

The above is the method of exercising biceps with bare hands. These movements are all things we can train at home. We can persist in exercising every day to make our figure better and better.