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3 Exercises to quickly build biceps | Biceps workout

on September 26, 2021
berbell curl IFAST

 

Arm workout can be said to be the most important exercise in the plan for almost every fitness enthusiast. They look great in well-fitting white T-shirts, they look better and help compliment a clear torso. Yes, some people will say that exercising your biceps alone is stupid. We understand but sometimes we just crave the pump.

A recent study by the University of California, Los Angeles found that male heart disease patients with the most arm and leg muscles and the least abdominal fat died of cardiovascular disease in seven years compared to thin people with smaller arms and fewer muscles. The probability is 68% lower. Researchers published in the American Journal of Cardiology concluded that muscle promotes better insulin function, which may play a role in slowing the development of heart disease. So biceps workout is very important for your health!

What is the biceps?

Human arms can be divided into upper arms and lower arms (also called forearms). The upper arm is made up of one bone, called the humerus, while the forearm is made up of two bones: the radius and the ulna. The elbow joint is a hinge joint that connects the three bones mentioned above. When exercising, the biceps and triceps that many people want to exercise most are the biceps and triceps, which are attached to the humerus. The biceps is the most eye-catching and one of the muscles that can be exercised most. 

 

bicep

 

After knowing the principle of the composition, we can proceed with the targeted exercise of the biceps.

Biceps Workout

There is no difference between fitness and other hobbies. They all need persistence, so persistence requires a plan, and fitness is no exception. A good fitness plan can make your exercise more effective. So children’s shoes plan to quickly develop a biceps exercise plan or a family/fitness biceps training plan for themselves.

The plan is nothing more than a summary of the arrangement of the exercises of the parts. This way we can exercise in an unstable manner. Basically in the gym, you can see some people touching dumbbells, touching barbells, and then turning around to see other people exercising or doing other things. Anyway, the whole attention is not on their exercises. Why is this? It's because they don't have a good plan, don't know how to practice, and can't start.

Those who have a workout routine will exercise according to the content of the plan. Generally speaking, without a plan, your exercise speed will be much slower than the speed of a planned person.

 

The first exercise: EZ-bar curl

This action is mainly to exercise the biceps, auxiliary muscle groups are: brachialis, anterior deltoid, wrist flexor, finger flexor

Exercise steps: First, use the reverse grip, with your hands shoulder-width apart, and your hands holding the barbell. Your arms will sag naturally. Then, go to the elbow joints, curl the barbell to the height of your shoulders, and finally lower the barbell to return to the original posture. In the training process, the wide distance can exercise the medial biceps decapitation, while the narrow distance is the lateral long head exercise. Just choose the one that suits you.

 

EZ bar curl

 

Number of training groups: 2-4 groups, each group 10-15 times, rest between groups for 30 seconds to 1 minute

 

The second exercise: Dumbbell curl

This action is mainly to exercise the biceps, auxiliary muscle groups are: brachialis, anterior deltoid, wrist flexor

Training steps: First, do the edge of the bench and step on the solid ground with your feet. Hold a dumbbell in each hand for physical testing, and let your arms droop; then perform single-arm vocabulary training, and curl the dumbbells to shoulder height. Slowly lower the dumbbells and return to the original position, and repeat the same exercise with the other arm. During the exercise, keep your body upright and keep your spine straight. Lean your upper body forward slightly and use your inertia to lift the dumbbells.

 

dumbell curl

 

Number of training groups: 3-5 groups, each group 10-15 times, rest between groups for 30 seconds to 1 minute

 

The third exercise: Cable curl

This action is mainly to exercise the biceps, auxiliary muscle groups are: brachialis, anterior deltoid, and finger flexor

Training steps: hold the handle and pull up the short handle, and the pulley is fixed at a low place. Straighten the arm and hold it with the backhand; only sell the hand to hold the handle, and use the curling. When playing with the elbow joint, return the handle to the shoulder; finally, slowly commit the arm and restore it to the original position. When exercising, you can be arrogant by the distance, and the generous shoulders can effectively target the inner biceps. Keep your body upright and straighten your spine. Fix the elbow joints on both sides of the body to propagate the movement of the shoulders. Make work more efficient.

 

 

cable curl IFAST

 

Number of training groups:  2-4 groups, each group 10-15 times, rest between groups for 30 seconds to 1 minute

Although there are many training exercises for the biceps, these three exercises have trained almost all the biceps, the long head, short head, and brachialis. Only with comprehensive training can the muscles be fully developed in appearance and strength. 

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