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Biceps Exercise (Close Grip Barble Curl)

Biceps Exercise (Close Grip Barble Curl):

1: Find a zig-zag rod or a simple rod and load the bar with weight plates.
2: Stand properly and hold the bar from middle of the bar with both hands.
3: Fix your elbows in side of your chest (maintain gap in between your chest and elbow).
4: Squeeze your hands and do not move your elbows from there.
5: Hold your hands for a moment at the top and then lower your hands from same path.

Sets:- 4-6
Reps:- 10-12
Rest:- 60-90 seconds



Warm up is very important if you want to avoid any injury.
As every one says before any type exercise or game we need to warm up our body. This is right it is very important to warm up because if we start any exercise without warm up over body then the case of injury increase. Because our body prepare slowly according to conditions. When we start gym without warm up then the possibility of injury increase. 

In warm up normally low-level exercises are there. In warm up we need to do stretching our body. Warm up is for increasing the temperature and ability to stretch muscles so that our body prepare for high level exercises.

Some warm up exercises are:
1. Jogging/Cycling.
2. Soft tissue work on a foam roller.
3. Dynamic Stretching.
4.Push ups.

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