There are some training methods for biceps training, and the training effect of each training method is different. Among the training methods, you can train at home, so how to train biceps at home? Biceps, I believe someone still knows how to train them. So, what are 5 movements to train biceps at home? How many do you know? Let’s learn about the biceps together!
Push-ups
Push-ups are an action we often do, but at the same time, this action is also a very effective action for us to exercise the biceps on our arms. At first, we support our hands on the ground, and at this time only our toes and our hands are touching the ground. Then we bend our elbows to lean down and keep it parallel to the ground. The body always keeps a straight line, and then we raise our arms slightly to make the body farther from the ground. Then we start the downward leaning action again and complete it. Push-ups are performed in groups of 30, and multiple groups can be performed every day.
Dumbbell curl
Dumbbell curls are an effective way to train the biceps. This action uses dumbbells to allow the two hands to move alternately, and is equally useful for both arms. A great advantage of alternating exercises is that during the alternating process, the arms can have enough time to rest and repair. Many people like to use this movement to warm up during exercise. During exercise, you should slowly curl the palms upward, and then contract at the top. After this series of movements, everyone will have a strong sense of congestion. This Do 5 sets of movements a day, 68 times per set, which is a very effective warm-up and exercise.
Reverse grip pull-ups
Everyone should be very familiar with the push-up movement, and the pull-up does not require too much exercise equipment. It only requires a horizontal bar. You can find the horizontal bar in the sports area of the community. If you really don’t have one, you can This can be done in the door frame of your home. Normal pull-ups place the palms forward, but this action uses an underhand grip. This is actually because the reverse grip of the horizontal bar is the best way to stimulate the biceps, so when doing pull-ups, other parts are not.The only change is to change the direction of the hand. There is no requirement for the distance between the two hands. It just needs to be wider than your own shoulders and maintain comfort. The other parts are still the same as normal pull-ups, without any changes.
Resistance forearm curl
Basically, this exercise cannot be completed by oneself, and requires the help of others. If you want to complete this action, you need to call a partner, and then during the exercise, the left side should be held by the partner with his hand, that is, fixed. Keep it in place so that it will not keep moving during exercise and affect the exercise effect. Next, do the same action as the dumbbell curl on the other side. This can exercise the right biceps, and then alternate left and right to exercise the arms on both sides. biceps brachii.
Plank support
At the beginning, our elbows and toes touch the ground so that our body can remain on the ground and parallel to the ground. Pay attention to tightening the buttocks and preventing the waist and abdomen from sinking downward. Keep doing this for 30 seconds. The above is a group. This action can exercise our whole body muscles, and it is also very effective in exercising our arm muscles. It can also test our endurance.
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