The biceps are a very important muscle group on our arms. During the exercise process, we must conduct targeted training so as to achieve effective fitness effects and make our arms Muscle lines become better-looking, and it can also add a lot of points to our figure. So let’s take a look at how to train biceps with bare hands without equipment.
Backhand wide-grip pull-ups
The biggest test of pull-ups is our Arm strength, especially the backhand wide-grip pull-ups, is more difficult, so the exercise effect is better. At the beginning, we hold the single bar with both hands wide. At this time, our hands are held backward, that is, the palms are facing ourselves, and the distance between the two hands is wider than the shoulders. At this time, we adjust our state and exert force, use our arms to push upward, and push the body upward until our chin can exceed the single bar. Then slowly relax and withdraw.
Wide-gap push-ups
Wide-gap push-ups are slightly more difficult than standard push-ups, but the exercise effect is also better, and they also have a good training effect on our back muscles. At first we open our hands wider than our shoulders. At this time we bend our hands downward and bring our body close to the ground, keeping our body in a straight line. At this time, we reduce the bending of our arms so that our body can stand up. Repeat push-ups all the way to complete 3 sets of 50 reps each.
Chair arm extension
This action needs to be completed with the help of a bench. At the beginning, our hips are leaning on the bench. At this time, the legs are straight, but the arms are bent at the knees. At this time, we will bend our arms and straighten our arms, use the strength of our arms to lift our hips away from the chair, and keep our arms straight. The next step is to lean your hips down on the chair, relax and then resume exercise. Complete the movements in groups of 20 each time, completing 3 groups at a time.
The above is an effective exercise method for exercising biceps with bare hands, which allows us to slowly see better and better exercise effects during the process of fitness, so as to have a good figure.