Hey, Mirwaners! Biceps are a group of muscles in the arm that will be "swollen" if you bend and tighten your arms. To make your biceps bigger, it's certainly not enough to only do the same exercise repeatedly. I have ever been asked : “how to build biceps at home fast?” I replied that it’s bit hard to build biceps at home fast since your equipment is limited. You are advised to go to gym center instead. Anyway, you should learn about exercise strategies such as how many reps and sets to build biceps. You are also advised to learn biceps exercises and lifestyle changes to get a large and strong biceps. To get a large and strong biceps, you may follow these tips :
1. Do a dumbbell curl.
Stand with your legs shoulder-width apart. Hold each dumbbell in both hands and position it on the right and left sides of your body. With your arms stretched straight, lift the dumbbell with your palms inward. Bend your arms to lift the dumbbell towards your chest.
Do this exercise between 6 to 8 reps in 2 sets of exercises. Increase the portion of exercise to 3 sets after one or two weeks. After that, you can increase the weight of the dumbbell you use. If you don't have a dumbbell, you can also use kettlebell or barbell.
2. Do an incline dumbbell curl
Sit in a training chair with a 45 degree slope. Place your feet on the floor and hold one dumbbell in each hand that extends down on both sides of the body. Lift dumbbells in each hand alternately. Dumbbells must be lifted to the same level as your shoulders and elbows. Then, slowly lower the dumbbell until it returns to its starting position.
Perform between 6 to 8 reps in 2 sets of exercises. Increase the portion of exercise to 3 sets after one or two weeks, then add the load when you become stronger. You may have to use a lighter weight to do this exercise than you normally use in dumbbell curl exercises. That's not a problem; Angled positions make you more difficult to lift weights and you can still train biceps well in this position.
3. Perform a concentration curl
Sit on a training chair with your feet pressed against the floor and stretch your legs shoulder-width apart. Lean forward so that the right elbow touches the inside of the right knee, and the arm reaches down. Lift the dumbbell towards your chest, keep your elbows from shifting and stay in the same place.
When exercising your right arm, you can put your left hand on your left knee so that your body position is stable. Vice versa. Do between 6 to 8 reps in 2 sets of exercises, then repeat the exercise to train your left arm.
4. Do chin-ups
This exercise may be difficult at first, but this exercise is an excellent way to increase the size of your biceps. Hold an iron bar with your hands wide shoulder and your palm facing inward. Cross your legs and lift your body until your chin is in a higher position than your hands. Slowly lower your body back to its starting position.
Perform between 6 to 8 reps in 2 sets of exercises. Increase the portion of exercise to 8 to 12 reps and 3 sets of exercises when your strength has increased. To increase the intensity of exercise, wear a load belt. Add loads in the load belt when you get stronger over time.
So, those are the Best Ways To Build Your Biceps.
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