Many people still know the biceps, and there are some methods on how to train the biceps, and these methods have some training effects. I believe there are people who know how to train the biceps with bare hands. Still know how to practice. So, how to train biceps with bare hands and no equipment? Let’s learn about the biceps together!
How to train biceps with bare hands and no equipment
1. Bend Static lifting exercises
Static curling exercises are similar to biceps shaping exercises in bodybuilding competitions.
Such unloaded static exercises are very helpful for shaping the lines of the biceps. In fact, they are generally used as supplementary exercises after dumbbell curl exercises. During the movement, you need to curl very slowly. , it relies entirely on muscle contraction. During the movement, the biceps will feel tight and forceful. Try it and you will find that your biceps can still be effectively exercised without bearing any weight.
2. Overhand narrow-grip pull-ups
The biggest difference between underhand pull-ups and pull-ups is the direction of the palms. The underhand grip here requires the back of the hand to face forward. The same is true for choosing a horizontal bar. There is no requirement for the height of the horizontal bar. If it is higher, you can straighten your legs. If it is lower, you can bend your knees and cross your calves. Control the contraction of the biceps and back muscles, slowly bend the arms, raise the center of gravity of the body, so that the biceps and back muscles are at the peak contraction position, stay for a few seconds, and then use the biceps and back muscles to Control the tension, straighten your arms, slowly return to the starting position, and repeat until exhaustion.
Biceps should be trained every few days
Fitness coaches said that biceps cannot be trained every day. After training, everyone must rest for at least 24 hours, that is He said that everyone should practice once every two days at most. Because after you train your biceps, your muscles will be sore. If you train every day without giving your muscles time to rest, it will not be beneficial to your health.
When training, you must pay attention to your posture, and your posture must be correct. Many people think that you can train biceps without correct posture. This is actually a misunderstanding. When doing movements, don’t do them too fast. If you do them too fast, you may not be able to truly exercise your muscles. biceps brachii.