December 21st, 2008 by admin
There are some very key ways to get those biceps that you’ve always wanted.When you want to strengthen the biceps it is necessary to contract the bicep muscle.You can guarantee that anything that causes the elbow to flex will contract the bicep in some way. Here are five very different ways to strengthen your biceps in a daily exercise:
One of the exercises to strengthen the bicep is known as the cheater curl. Almost any young man can relate to this because at one point they have done this very common exercise. To do this exercise you need a set of dumbbells. If you are a beginner you should always start with a lower weight of dumbbells to avoid injury. You first need to stand holding the dumbbells with your palms facing up, then you will need to extend your arms toward the floor with you palms sill facing upward, you will then need to curl the arm toward your body and hold it for one second, then extend arm to started position, you will then need to repeat this between six to twelve timeswith each arm. For stronger biceps you should do two sets at a time repeating every day.
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The second way to strengthen the bicep muscle is by doing pull ups. If you have ever been to gym class you should be very familiar with this way to strengthen the bicep. To do this exercise you will need a bar that you are able to hang from and your feet not touch the ground. For beginners you should start with holding the bar with your palms facing you and your arms completely straightened, this is less stressful to the muscles than with your palms facing outward. Remember that you should not overwhelm your muscles on the first attempt. You will then need to use your arms and pull your chin to the bar, hold for one second and then release to the starting position, repeat ten to twelve times. It is recommended to do this every other to day to keep those biceps toned, don’t attempt over due your muscles it is best to start slow and gradually increase.
The third way to strengthen your biceps is known as the alternating press and curl which also works your triceps and your shoulder biceps. This is generally used by women but men are able to tone their biceps this way also. You will first need a set of dumbbells that weigh between three to eight pounds or two one liter bottles. You need to start with you feet hip width apart and your knees bent slightly, you then hold one dumbbell in each hand in front of your shoulders with your palm facing you. Stand with your back against the wall to guarantee you are performing the exercise correctly. You will then push the left weight up over your head while slowly lowering the right weight to your side, then you lower the left weight down while you pull the right weight up to the starting positions. You would then reat the actions only pushing the right weight up and lowering the left weight, you should repeat doing three sets of eight to twelve. You should exhale when you leave starting position and inhale as you return.
The fourth way to stregthen your biceps is known as the preacher curl which is much like a cheater curl only in a different position. You will need an exercise ball that can be purchased at any exercise store. You will first kneel behind the ball in a stable position that is comfortable to you, you will straighten your arms almost all the way out, it is important to never straighten your arms completely out in any exercise, you will then slowly pull the weight back toward your body, pause for a second and return weight to starting position. You should inhale as you lower the weights and exhale as you lift the weights up. Try not to arch your back only use your bicep muscle to lift the weight in order to properly execute this exercise.
The fifth and final way to strengthen your biceps is the concentration curl which is also part of the curl exercise family. You must be seated on a stable bench. You will need to place a dumbbell in your right hand and place your elbow on the inner side of your right knee, you then straighten your arm downward with the back of your hand facing away from your right leg. Your elbow should remain at your inner knee at all time. Keep your back straight in order to work the bicep muscle.
You then lift the weight toward your shoulder and hold for one second then return weight to original position. Repeat ten to twelve times an each arm. Be sure to inhale as you lower the weight and exhale as you lift the weight. There are many ways to strengthen your biceps so keep those muscles in tone and looking good to ensure you get those biceps you really want. Always start off slow and then increase because you don’t want to injure your bicep muscle.
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