The exercise of biceps is the basis of exercise for many bodybuilders. For the exercise of this muscle group, we usually recommend exercising in the gym. For some people who do not have the conditions to train in the gym, they can also exercise in the gym. Train your biceps at home. So what do you think about exercising biceps at home? Let’s go take a look below!
Biceps training exercises at home:
1. Backhand push-ups
Normally when we do push-ups, our gestures are facing forward, so that we can exercise all the muscles of the body. But if we want to use push-ups to increase the biceps muscles, then our gestures cannot be facing forward, but in the opposite direction, so that the biceps The force on the humerus will be greater. When we do it, use your hands to face the side of your body, with your chest close to the ground, and then use your biceps to slowly lift your body, so that you stay at the top.
2. Plank support
At first, our hands are supported on the road. At this time, only our heels and our hands can touch the road. Then people bend their elbows to lean down, and maintain a parallel plane with the road. The body continues to maintain a parallel line, then slightly raise the arms upward, so that the distance between the body and the road is wider, and then lean back down from the beginning. Actions, always perform plank support. There are 30 actions in a group, and you can perform multiple exercises every day.
3. Pull-ups with reverse grip
Everyone should be very familiar with the pull-up, and pull-ups do not require too many sports equipment. They only need a horizontal bar. You can find the horizontal bar in the sports area of the community. If it is really If not, you can also do it in the door frame of your home. Normal pull-ups place the palms of your hands forward, and this action uses a reverse grip technique. There is no requirement for the distance between your hands, it just has to be wider than your shoulders.And just maintain the comfort. The other parts are still the same as normal pull-ups, with no changes.