HowStuffWorks Responds: Exercises to Train at Home (IV), Biceps

Train at home, as we have already seen in previous post is possible provided we know it we assemble. This time we’re going to stop in the work of the biceps. It’s one of the main parts of the arms, and we are going to stop working with three exercises that we can carry out without moving us from our House. To run, we will need a gums and a few small cufflinks that I can buy in any shop of sports at a very affordable price.

It is important that we bear in mind when it comes to this part of the body that we must train concentrate the most movements and tension in the worked part on this occasion, which is the biceps. Work must therefore be slow and concentrated to make the higher performance to the movements that we will perform. It is necessary that we also bear in mind that the biceps are small muscles that we can not undergo too much tension, therefore exercises that we offer are suitable for work with them properly.

Standing biceps curl

First what we are going to recommend is the realization of a standing biceps curl with rubber bands. To run this exercise, we will need a few bands which we will place in a special way for influencing the worked part. We’ll stand facing with your back straight and your arms relaxed. The rubber that will serve as resistance to carry out the exercise will remain tread for an end by foot on the side that we are going to work, and the other end seized with the hand on the side that we are going to train.

Once we have gripped one end, will be what to do with the other hand place it relaxed behind the back and with which we will work must raise the arm bending him by the elbow and detach it from the trunk. What we will do will be up and down to overcoming the resistance posed by the rubber band with the action of the biceps. We will make four sets of twelve reps each. If we want to paste more intensity is simply there to leave more short so it costs us more stretch.

Concentrated biceps curl

As second option we offer an exercise that we will carry out a small dumbbell, or alternatively with a simple small water bottles that fill water or sand and often will make weight for the concentrated biceps, supported on a leg curl. So sit on a bench where we put the legs apart, so that we can support the internal face of the spleen to work on the inner side of the leg that is on your side.

In this position, and holding the weight, what we will do is raise the load upwards starting from as far down as possible to make the tour more. It’s important do not take off the whole leg arm. We do four sets of twelve reps each.

Foot horizontal curl

Finally we will perform another exercise with rubbers. It will be a foot horizontal curl. So what we will do will be placing a rubber at the height of our shoulders seized to a wall or any site that allows to keep it fixed. We will place us standing, so that the rubber is on one side of the body. In this position we estiraremos our arm and mustn’t end of paste that is not seized to the wall.

In this position, and keeping us upright and facing, What we will do will be, with the arm stretched, and parallel to the shoulder, perform side curl holding arm to shoulder height and noticing as the biceps works throughout the entire exercise. It is important that we carry out four sets of twelve reps each.

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