The biceps are one of the areas of the body that most like to tone, helping to grow their muscle mass and creating a beautiful anatomy with daily exercises. The exercises that we propose are to be done at home, with the help of some kind of dumbbell or body strength, to help increase the biceps.
These exercises can be performed by both sexes, always ensuring a non-forced posture and helping the back to correct itself at the moment of adopting a posture. If you have dumbbells at home, you will set an ideal goal, but if what you want is to work with some type of weight, you can always substitute it with some type of bottle filled with sand or water, or something that you can hold with your hands. easily. Books are also used, as are the elastic bands.
Dumbbell exercises
Incline curl with dumbbells or similar
This exercise is the typical one that can be used and the most feasible. Standing with your arms outstretched and with the object in your hand, try to bend your elbow towards your biceps, from top to bottom. must do 3 sets of 15 repetitions each.
concentrated curls
This exercise is recommended for beginners, where it will have to be done with the help of a dumbbell or similar and with a sitting posture.
- Sit in a chair and flex the body forwardbut without bending your back.
- Take the weight with one of the hands and the other support it with the palm touching its corresponding knee.
- The arm that has the weight has to be flexed from the top down, first it has to extend to the knee or leg (not all the way down) and then go up to the shoulder. We will do 3 or 4 series of 15 repetitions each.
barbell curls
If you have barbell weights you can do this exercise with the following instructions. It is the typical exercise where weight discs are added as the exercises progress and the results over time.
- Act quickly. stand up with the legs slightly separated and at the height of the hips. The Back must be completely straight.
- the bar is taken holding it with both hands. She stretches her arms and wrists by pulling the bar in front of her.
- Now bend your arms to shoulder height where the fists have to reach that point.
- Hold the pose for a few seconds and slowly return to the starting position.
Exercises with the help of the body
These exercises help maintain the muscles of certain parts of the body and with the strength of our own body. Every day you can exercise this activity throughout 15 minutes a day, where over the weeks you can notice its results.
Planches
Planks are an easy exercise to perform. Although it is simple, it can turn out to be costly in effort and complicated to make it perfect. Must maintain a perfect harmony between the arms and the back.
We are interested in intensifying the strength in the arms, but the back does not have to be damaged, so it is important to keep it very firm. To do this exercise it is important that the core is correctly placed so that the movement can be carried out correctly.
To do the plank you have to get into push-up position, face down and with the body extended on the ground. Bend your elbows at a 90 degree angle and support the weight on the forearms. You have to keep the entire trunk straight, maintaining an imaginary and straight line from the feet to the head, while raising the body and lowering it again, without touching the ground.
push-ups on a chair
It is the same exercise that we have commented previously. The difference is that the legs must be elevated on a chair. We keep the body equally in a straight line and upside down and with the arms we will be doing push-ups up and down.
V push-ups
The same push-ups must be performed, but positioning the leather in a V shape. In this case the back is no longer in a straight line, but it will be necessary to raise the buttocks and perform the inverted V shape. We will do the push-ups by working the triceps in the arms and the shoulders.
We can clearly see that we strengthen the arms with the help of the weight of our own weight. On the other hand, we can also use the load of some object or the use of dumbbells, so that no need to go to the gym But we can do it at home. It is recommended to perform these exercises in a medium intensity two to three times a week.