The biceps are a very important muscle in our arms. During our fitness exercises, we must specifically exercise this part of the muscle to achieve good exercise effects. There are many biceps training methods, but we need to choose the ones that are effective. Let’s take a look at the complete list of biceps training methods.
Seated Dumbbell Curl
At the beginning, our body is in a sitting position, with the chest raised and closed. On the abdomen, lift a dumbbell with each hand. At this time, we are in a straight-arm state. At this time, we adjust our breathing and lift our arms upward from both sides of the body until the dumbbell reaches our shoulders. Then we relax and return the dumbbells to their original positions, and start working again. Each group is performed 30 times, and we insist on completing three sets of movements every day. We must ensure that we are focused during the completion of the movements.
Standing dumbbell lift
The standing dumbbell lift is suitable for us to exercise at home, and even novices can complete it well. At first, our body puts our legs together, stands on the ground, and keeps our chest and abdomen raised. At this time, our arms hold a dumbbell. After we adjust the position, we raise our arms upward and bend our elbows. Until our forearms are raised to our shoulders. At this time, we put the arms back and perform four groups each time, completing 8 movements in one group.
Sitting posture, leaning over and raising arms
At first, we are in a sitting position, leaning down and spreading our legs. At this time, we hold a dumbbell in one hand. The sagging will naturally droop downward at this time. We raise our arms upward, and the rise can naturally increase in value. Bend your arms until your hands are folded on top of each other. Then relax your hands naturally and start working again. After completing 8 movements in each group, it is recommended for beginners to do 4 groups with an interval of 30 seconds between groups, and then switch to the other hand to complete the movements.
The above are the methods to effectively exercise the biceps. These methods are relatively simple and basic. Even we can do it at home, so as to achieve a good exercise effect, so that Arm muscles show.