How do you exercise biceps? How to exercise biceps at home

How do you exercise biceps?

Pull the horizontal bar, do push-ups, in fact, exercise is not restricted by the outside world, as long as you like it, take an activity as a habit, and raise the requirements every once in a while, and slowly have a strong body, which is important to persevere.

Fourteen years old is the time of physical development.

Don't use a lot of exercise to grow your muscles.

Do more exercises like push-ups and pull-ups to increase strength and muscle strength.

Fitness long-distance running is good for a good mood and good spirit. This kind of long-distance running is very beneficial to alleviate the mental and psychological tension caused by high-paced and intense exercise in modern society because it does not pay attention to the victory or defeat of the race, and only seeks to exercise in a relaxed and happy way.

Dumbbell curls. If possible.

There is a "seated curl" in the gym, which also exercises the biceps.

The method upstairs said very well, the weight of the dumbbells is obviously not enough.

The steps to exercise your biceps at home are as follows:

1. Do push-ups. The main chain exercises the biceps muscles of the upper limbs and the muscles of the waist and abdomen.

2. Do backhand pull-ups to exercise back strength and biceps.

3. Do alternate curls with upright dumbbells, slowly when curling, and have a wrist turning action after the biceps is completely contracted, so that the little finger leans towards the shoulder to further tighten the muscles. Hold this for 2 seconds, then slowly lower your arm to restore it, and then train your other arm.

4. Do sermon bench curls. In order to develop the lower end of the biceps as soon as possible, each movement should be lowered to the bottom, consciously straighten the arm, and focus on the lower end of the biceps, so as to start with force and drive the contraction of the entire biceps.

5. Do a handstand. Do a handstand with your hands shoulder-width apart, and use your arm strength to prop up and down your suspended body. A handstand is the movement of bending your arm and straightening it again in a handstand, and so on. This exercise uses only the upper arm strength to work the biceps, not the torso strength.

6. Do hook hands and stretch out arms. Open your arms to shoulder level, raise your palms upwards and push your palms outwards for 15 to 20 seconds. A set of 5 reps can effectively work the biceps. Zhizhi grandson.

Biceps main pull, 1, you can use the big arm to do dumbbell flexion and stretch, don't put it to the end when stretching, so that the biceps are always forced, and you can use Schwarzenegger's method, there is a nice name called 21 salutes, that is, when you are doing dumbbell big arm flexion, because from stretch to bend is a total of 180 degrees, you can do it in three steps, the first step is 90 degrees below 7 times, the second step is 90 degrees above 90 degrees to do 7 times, the third step, 180 degrees to do 7 times, The number can be decided based on the weight of your dumbbells. 2. Do pull-ups on the single carry.

Every time you do anaerobic exercise is to destroy your muscle tissue as much as possible, and then use enough time and nutrients to repair the broken muscle tissue, to put it bluntly, the muscle grows when you rest after doing anaerobic exercise.

Scientific fitness, you will naturally have a strong body.

Fitness is a long-term exercise, depending on which part you want to focus on, the general gym coach will tailor a detailed fitness plan for you, it is best to exercise 1 2 parts a day, and then change to other parts the next day, to exercise the biceps as an example, you can do dumbbells, barbell bending arm lifts, do 10 12 per group (note: when exercising, you should choose your own suitable weight, not too heavy, not too light, choose you to do 10 12 weights that just feel muscle fatigue) insist on doing 4 sets a day, Then change to other parts, wait until the next day to practice again, do not repeat the first day's parts, you can choose other parts of the exercise, such as abdominal muscles, chest muscles exercise, so that the muscles will not be too tired, and do not make muscle strains and feel muscle soreness, so the effect is very good, in addition to the fitness period to pay attention to the diet, do not eat greasy things, to supplement more protein, such as beef, eggs, milk, this kind of food to eat more, the above belongs to anaerobic exercise, want to lose excess fat need aerobic exercise, It is recommended to jog for 30 minutes a day, or do aerobics, 30 minutes a day, practice until you sweat, control your diet, don't consume too much fat, eat more high-protein foods and crude fiber foods, if you have other fitness questions, I will be happy to answer for you, thank you.

Biceps main pull, 1, you can use the big arm to do dumbbell flexion and stretch, don't put it to the end when stretching, so that the biceps are always forced, and you can use Schwarzenegger's method, there is a nice name called 21 salutes, that is, when you are doing dumbbell big arm flexion, because from stretch to bend is a total of 180 degrees, you can do it in three steps, the first step is 90 degrees below 7 times, the second step is 90 degrees above 90 degrees to do 7 times, the third step, 180 degrees to do 7 times, The number can be decided based on the weight of your dumbbells. 2. Do pull-ups on the single carry.

Each group is done to the limit. Remember not to do it every day, but do it every other day, every time you do anaerobic exercise is to destroy your muscle tissue as much as possible, and then use enough time and nutrients to repair the broken muscle tissue and let it grow.

Scientific fitness will have perfect muscles. (Changyang Xiaohuazi original, do not copy, never anonymous, despise plagiarism!) ）

Biceps main pull, 1, you can use the big arm to do dumbbell flexion and stretch, don't put it to the end when stretching, so that the biceps are always forced, and you can use Schwarzenegger's method, there is a nice name called 21 salutes, that is, when you are doing dumbbell big arm flexion, because from stretch to bend is a total of 180 degrees, you can do it in three steps, the first step is 90 degrees below 7 times, the second step is 90 degrees above 90 degrees to do 7 times, the third step, 180 degrees to do 7 times, The number can be decided based on the weight of your dumbbells. 2. Do pull-ups on the single carry.

Each group is done to the limit. Remember not to do it every day, but do it every other day, every time you do anaerobic exercise is to destroy your muscle tissue as much as possible, and then use enough time and nutrients to repair the broken muscle tissue and let it grow.

Scientific fitness will have perfect muscles. (Changyang Xiaohuazi original, do not copy, never anonymous, despise plagiarism!) ）