DO THESE EXERCISES IF YOU WANT EXCELLENT BICEPS:
To start you must take into account the exercises that I am going to leave you and explain, so that they do it in the best way possible, (without any risk of injury) and with the BEST POSSIBLE RESULTS.
- The first biceps exercise to perform is the (ALTERNATE BICEPS CURL): This is the main one, with this exercise is with which I recommend you start if you want to increase muscle mass. EXPLANATION ; they must do it in a SLOW AND ORDERED manner that only raise the forearm. Here I leave the image to guide you. They must do (4) sets of (10) repetitions each, as I said slowly and with coordination.
So perform the exercise, you can perform standing and sitting, I recommend doing it sitting on the bench with a tilt of (40) degrees, this will allow us to just raise the forearm without any movement of the body to help us raise the cufflinks; that is to say that standing will always help us with a little momentum and by sitting we will be static and work the biceps better.
2. The second exercise will be the (CURL OF BICEPS TYPE HAMMER): We will do it right after finishing the first exercise, we will do it slowly and with coordination, you will have to perform (4) sets of (10) repetitions each, with a weight that it costs them but (without exaggeration). here they will have the example image so they know how they should do it.
As I said in the previous exercise, this can also be done standing and sitting.
3. The third exercise will be (CURL OF BICEPS WITH BAR "Z" OR NORMAL): We will do it standing up keeping the back straight and without swinging and we MUST STRETCH THE COMPLETE ARMS WE CAN NOT LEAVE THEM UNTIL HALF AND RISE UP, make it slow without so much speed , working it slow allows the biceps feel fatigue and get better results. Perform (4) sets of (8 to 10) repetitions. here I leave the example image so they know how to do it in the best way.
In the image is being worked with the Z-bar, (observe how the bar holds, in the position of your hands, your posture, and how far the bar got and how your arms are extended). That is how they should perform the exercise
Here you are doing with the normal bar or the OLYMPIC, if you work with this bar, try that your arms are aligned.
4. The fourth and last will be the (CONCENTRATED BICEPS CURL): We will perform slow and coordinated, will be (4) series and try to do it until (the failure or 6 to 8) repetitions, the failure is until the biceps can follow. Here I leave the image to guide you how to do it perfectly.
Keep your back straight and finish extending your arm for better results.
THIS WERE ALL THE EXERCISES OF TODAY, REMEMBER THAT I'M GIVING THE ROUTINES AND EXERCISES FOR BEGINNERS, SOON WHEN THE END OF GIVING THEM ALL THAT THE BEGINNERS HAVE TO KNOW, I WILL GIVE THE INTERMEDIATES IN THE GYM AND THEN ADVANCED AND MORE ...
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The images were taken from :www.vitonica.com / www.cambiatufisico.com / www.musculacionparaprincipiantes.com
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