The biceps are a very important part of the muscles in our arms and are also a reflection of our arm strength. If we have biceps, it means that we have good fitness results and have sufficient arm strength, so we will specialize in Biceps brachii training, so what are the methods of doing biceps brachii exercises with bare hands?
Push-ups
Push-ups are an action we often do, but at the same time this action is also a very effective exercise for us to exercise the biceps muscles on our arms. At the beginning, we support our hands on the ground , only the 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.
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 keeping the hips closed. Tight, the waist and abdomen cannot be sunken downwards, and insist on this action for more than 30 seconds as 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.
Doorknob pull-ups
Doorknob pull-ups also mean using doorknobs to do pull-ups, because many people can’t find a horizontal bar at home or when exercising with bare hands. Done, then you can use the door handle. However, please note that the bearing capacity of the door handle must be sufficient, otherwise it is easy to be injured. At the beginning, we grasped the two door handles at the front and back of the door with both hands, allowing our body to lift off the ground. At this time, the arms changed from the elbow-bent state to the straight state. Until the arms are straightened, we then bend the arms to lower the body, and keep the toes off the ground. Complete 20 sets at a time, and you can do three sets every day.
The above is an introduction to how to exercise the biceps with bare hands. These movements can be trained at home. We can continue to exercise every day so that our figure can become better and better.