The biceps brachii is a muscle group on our arms. During our exercise, we generally exercise this part of the muscle specifically, which can effectively increase our arm muscles and make the muscle lines more beautiful. It looks good and can bring us greater confidence. Let’s take a look at how to do biceps exercises.
Tension spring dynamometer
To complete this action, we are best It is done by standing straight with your legs open, which makes it easier to exert force. After we stand at the beginning, we hold both ends of the handle of the spring dynamometer with both hands so that our arms and the spring dynamometer can be in a straight line. At this time, after we have adjusted our body condition, we can use both hands to exert force to stretch the spring dynamometer to both ends, but note that the hands are stretched parallel to both sides.
Hands Raise Action
This action is an effective way for us to exercise the biceps brachii with bare hands. We usually choose front raises or side raises to complete the action. Let’s start by standing with our legs spread wide and our chest lifted and abdomen drawn in. At this point the action begins, we raise our hands upward until our hands can be in a straight line or parallel to each other, and both hands are parallel to the ground. After insisting on this action for 1 minute, we put down our hands and rest for 30 seconds before restarting the action. You can also choose to alternate between lateral raises and front raises.
Push-ups
Push-ups mainly rely on our arms to complete the action, especially for our biceps exercise. We usually stick to a group of 30 each time we complete this action, and we can perform 3 groups each time. This action can also effectively exercise our chest muscles. It is a simple and effective action, but it needs to be done properly.
The above is an effective exercise method to introduce to you about the biceps brachii, which can achieve good exercise effects, and the equipment is also relatively simple to obtain, and the movements can even be completed with bare hands, which is very suitable for us in Complete the action in the office or at home.