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Home biceps training is simple, easy and helps you achieve different goals, from toning, to increasing lean mass and muscle volume.
These exercises can be done without the use of weights or with weights for faster results. However, it is important to take into account the physical conditions and limitations of the body to avoid any type of injury such as tendon rupture or tendonitis, for example.
The ideal is to do a medical evaluation before starting any physical activity and have guidance from a physical educator who should indicate the weight for each exercise individually.
How to do biceps workout at home
Home biceps training can be done 1 to 3 times a week, in 2 to 3 sets of 8 to 12 repetitions, depending on the exercise. The ideal is to choose 3 to 4 exercises per workout.
Before starting training, warm up to improve muscle performance, activate circulation and prevent injuries. A good warm-up option is to move your arms several times at a fast pace or do jumping jacks, for example.
Some exercise options to do a biceps workout at home are:
Although it is widely used in chest training, the push-up works several muscle groups, including the biceps, which allows you to gain mass and tighten the biceps, especially when you don't have dumbbells or weights at home.
How to: Lie on your stomach, lift your body by stretching your arms in line with your body, at a distance slightly greater than shoulder width, feet on the floor, abdomen contracted and back aligned. Raise and lower the body just by bending and stretching the arms at a 90º angle with the elbow.Do not lie on the floor between push-ups. Do the push-ups for 30 seconds, rest for 1 minute and repeat for 2 to 3 sets. If the exercise is very difficult, you can do it with your knees on the floor and, little by little, remove your knees from the floor.
2. Incline push-up
The incline push-up is another variant of the push-up that helps work on strength and endurance in the biceps, triceps, and deltoids. In addition, it helps to strengthen the abdomen and legs.
How to: take a surface to create your body's incline such as Kettle, stool, chair, puff, gym ball or step exercise platform. Rest your hands on the inclined surface, with your arms in line with your body, at a distance slightly greater than shoulder width and feet on the floor. The body should be straight with the back in line with the torso. Contract your abs, bend your elbows until your chest touches the surface and return to the starting position.You can do 2 to 3 sets of 8 to 10 repetitions each, resting for 60 to 90 seconds between sets.
3. Hammer thread
The “hammer curl” exercise is quite effective to increase the volume of the biceps and the brachial muscle, but it must be done with the use of weights or dumbbells., If you do not have this type of material, you can place one or more 1kg packets of rice or beans inside two backpacks or bags from the market, or use pet bottles with sand inside, for example.
How to: Standing, hold a weight in each hand with the palm facing inwards, with the arms down in line with the body. Bend your elbows, raising your forearms until the weights meet at shoulder height. It is important to have your abdomen contracted and not to move your wrists or shoulders, so as not to cause injury. Return your arms to the starting position slowly.Inhale when the arms are in the starting position and exhale when bending the elbows. You can do 3 to 4 sets of 8 to 12 repetitions each, with 60 to 90 seconds of rest between sets. A variation on this exercise is to raise your arms one at a time in an alternating fashion.
4. Direct thread
The “barbell curl” exercise is another good option for the biceps, as it works strength, resistance, in addition to stimulating an increase in muscle mass and volume. To achieve these goals, you should use weights such as dumbbells, barbell or pet bottle with sand inside, for example.
How to: Standing, feet shoulder-width apart, knees slightly bent and abdomen contracted, put the weight in each hand or hold the bar with the elbows bent in front of the body and the hands facing up. Without moving your shoulders and with firm fists, raise your arms towards your shoulders and slowly return to the starting position.Inhale when the arms are in the starting position and exhale when flexing the elbows. You can do 3 to 4 sets of 8 to 12 repetitions each, with 60 to 90 seconds of rest between sets.
5. Direct thread seated
The seated barbell curl is another exercise option for the biceps that also works strength, resistance, increase in muscle mass and volume and you should use dumbbells or a pet bottle with sand inside.
How to: Sit on a bench or chair with your legs slightly apart and your spine straight. Lean your torso forward and hold the weight, resting your elbow on your leg. The other hand should be supported on the other leg to facilitate the balance of the body. Contract the arm bringing the weight to face height. Return the arm to the starting position slowly, controlling the descent of the arm. Repeat the movement with each arm 8 to 12 times in 3 to 4 sets, resting 60 to 90 seconds between sets.
6. Forearm plank
Although the forearm plank is an exercise more focused on strengthening the abdominal and core muscles, it is also considered a complete exercise, that is, it works other areas of the body, including the biceps. There is no need to use weights or dumbbells for this exercise.
How to: Lie on your stomach and then raise your body, supporting only your forearms and toes on the floor, always with your abdomen and buttocks contracted and your head and body straight, in line with the spine. You should stay in this position for as long as possible. You can start with 30 seconds and gradually increase the time. This exercise is not done in sets.
What to do after training
After biceps training, you should do stretches to help relax the muscles, tone the muscles, improve flexibility, increase circulation and prevent injuries.
1. Stretch your arms back
The stretching arms-back stretch should be done while standing to allow you to stretch your biceps, chest muscles and shoulders well.
How to: Standing, bring your arms behind your back until your hands meet. Interlace your fingers and lift your arms holding for 20 to 30 seconds. It is important to feel that the biceps are stretched, in addition to respecting the limits of the body
2. Extend your arms
This stretch allows you to stretch the biceps, chest and spine, and should be done seated.
How to: Sit on the floor with your legs stretched out or bent and your back leaning back slightly supported by your arms. Do this movement for 30 to 60 seconds.