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How You Can Blast Your Biceps

How You Can Blast Your Biceps:                               

Why we join the gym? 

                The first answer come in our mind is for getting a best body and the main for arms. So, let's face it. Muscular arms make you look fit. Biceps are in  trending in youngers. All are crazy for getting bigger biceps.

                So, here are the 7 best exercise to pump up your arms.
1: Standing Dumbbell Curl. 
2: Wide-grip Standing Cable Curl.
3: Standing Cable curl. 
4: Close Grip Barble Curl. 
5: Dumbbell Concentration Curl. 
6: Inclination Dumbbell Curl. 
7: Preacher Curl. 


                                  Biceps tend to be the most noticed muscle group for your body. While it helps to show off that you are really on top of your workout game, the fact is that you need to workout on your biceps. Use heavy weight dumbbells because it helps you a lot to pump up.  


                                                                                

NOTE:-

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.



1: Standing Dumbbell Curl:



1: Collect a pair of dumbbells both are of same weight.
2: Stand straight and put your feet apart from each other.
3: Hold the dumbbells in your both hands and squeezeing both hands upside.
4: Pause your hands for a second at the top.
5: Then take back your both hands to the starting position.

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


2: Wide Grip Standing Barble Curl:



1: Take a bar and load its both end woth weight plates.
2: Stand properly and put your feets apart from each other.
3: Hold the bar inside the weight plates.
4: Squeeze your hands in upside direction and hold for few seconds at the top.
5: Then lower your hands from the same path to get the starting position.
6: This helps you to pump up your inner biceps.

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


3: Standing Cable Curl:



1: Attach a bar to a low pully cable with an underhand grip, elbows extended.
2: Standing in front of pully and hold it, keep your chest up and head straight.
3: Keeping your elbows at your sides and squeeze your hands towards your chest.
4: Hold the bar at the top then slowly return the bar from same path.

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

4: 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


5: Dumbbell Concentration Curl:



1: Find a suitable dumbbell and a bench.
2: Sit on the bench and grab the dumbbell in your hand.
3: Attach your elbow with your thigh and make inclination in front.
4: Then squeeze your hand upto front of your face.
5: Hold your hand for a second and then take back along same path.

Sets:- 4-6
Reps:- 8-10
Rest:- 60-90 seconds

6: Inclination Dumbbell Curl:


1: Find a couple of dumbbell and a suitable bench.
2: Adjust your bench at 45 degree inclination.
3: Grab the couple of dumbbells in your hands and lie on the bench.
4: Now, squeeze your hands upto your shoulders.
5: Then hold your hands at the top for a second and the take back at the starting position.

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

7: Preacher Curl:



1: Find a preacher machine in your gym and select your weight.
2: Put your hands on preacher and sit on seat, lock your body on preacher.
3: Then grab the handles from your both hands.
4: Then squeeze your hands upto front of your face and do not move your elbows from where it placed first.
5: Hold your hands at the top for a second then take back to the starting position from the same path.

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