The exercise of biceps is very important for everyone, especially novices who don’t know where to start when they first start exercising. In fact, if we want to exercise our biceps, we need to find some exercises specifically for the biceps. In this case, the effect of the exercise will be more obvious. Then let’s take a look at some biceps exercises for beginners!
Dumbbell curl
Dumbbell curls are more effective in exercising the biceps, and we use dumbbells during the exercise, which can improve a certain effect without causing major harm to the body. During the exercise, the two arms need to move alternately, so as to leave time for the other arm to rest. When doing this exercise, you must do a warm-up exercise so that you will not easily strain your ligaments when lifting dumbbells. Also, when alternating, we must also pay attention to the exercise process. The leader should be raised until the palms are upward, and then can be alternated after reaching the peak and contracting. Do five groups of exercises a day, each group 6 to 8 times.
Reverse grip pull-ups
Most people hold the horizontal bar with an overhand grip when doing pull-ups, but if we want to exercise our biceps, we need to use an underhand grip. Pull-ups. When doing this action, you also lift your body upwards, and stop when your chin passes the horizontal bar. The reason why this action needs to be done with an underhand grip is because it can stimulate the biceps more effectively. Otherwise, the exercise of the back, shoulders and abdomen may be more obvious. It is not difficult to use an underhand grip. , so it is also a relatively simple method that can be adopted.
Push-ups
Push-ups have always been a very familiar exercise to everyone. Although this exercise is not specifically designed for the biceps, it can also exercise the biceps. Mainly because when doing this exercise, our arms supportThe body also needs to participate in exercise, and the red biceps are located on the arms, so they also have a certain exercise effect. When doing push-ups, everyone should support their arms on the floor and then touch their toes. At this time, the body should also be as straight as possible. Do not collapse the waist or stick out the buttocks. These will affect the effect, and It may put pressure on the arm, causing ligaments in the arm to be strained. You can do multiple sets of push-ups a day, each set is 30. Everyone can do according to their ability.
The above methods can all help friends who want to exercise their biceps. When doing these actions, it is best to understand the steps before doing them correctly.
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