We all boys want to make a fine and fit, wider and thicker biceps. Some of us went to gym for workout to make fine biceps. But some of us cannot afford gym so we want proper guidance to make fine and fit biceps at home without any cost. Lets talk how you can make biceps wider and thicker at home.
Introduction
Biceps are the muscles on
the front of your upper arms. They are responsible on bending your arms
(flexion) and rotating your forearms. Biceps helps to lift a object easily and
it also balances the muscles of hand and shoulder. Overall, if we look biceps
is essential to live quality of life.
We will talk exercises
following categories:
1. Exercise at home
with equipments.
2. Exercise at home
without equipments.
Note: Remember do exercise in your limit don't push yourself to hard.
1. Exercises at home with equipments:
As we talking for
beginners so equipments also related to beginners.
a) Dumbbell Curls
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b) Barbell Curls
Grab the barbell curls
with an underhand grip. Your hands should be shoulder-width apart and stand
with your feet by making back straight. Slowly lift the barbell by bending your
elbows bringing it towards the chest. Your elbows should be close to your sides
and don't let them move. Gradually lower the barbell curls and repeat this as
you want not more than 8 reps if you're a beginner.
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c) Empty Barbell Curls
You have to follow the
same process like normal barbell curls but you should remove all the weight from
the barbell as shown as above picture.
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Other products are also
available but these mentioned products are suitable for beginners so we include
them. If you want then we will include other products in future.
2. Make Biceps at home without equipments:-
a) Normal push-ups
You should touch your
hands in the ground and make your hand slightly wider than shoulder-width
apart. Your legs should be straight as shown in picture. Then bend your elbows
by moving chest towards the ground and go in back position. Repeat this
process.
b) Diamond Push-Ups
In this pushup you have
to follow the same process like normal pushup but your hand should be touched
each another by making the heart symbol. You can do this like you can. Remember
do exercise in your limit don't push yourself to hard.
c) One arm Push-Ups
It is also same as
normal push-ups. It has same process but it has one thing which makes it
different from normal push-ups. You have to do pushups with one hand instead of
two. You also have to change hand. You should do equal one arm pushup otherwise
you have one biceps bigger than other.
d) Plank
It is also different
from normal push-ups. In plank you have to stand in normal push-ups and touch
ground with your elbows as shown in picture. And you don’t have to push-up
here. You have to stay in same position for a minute or two. You can increase
your time gradually.
e) Pull-Ups
You have to find a bar
and grab it with your palms facing away from you. Your hands should be
shoulder-width apart. Hang with your arms fully extended and pull your body up
until the chin cross the the bar. Then
back your body in normal position and repeat it.
Thank you all of you
for reading this article. Hope you like it, if you want more related to this
then post a comment below.
Also remember don't
overdo this exercise. Find your limit and start to increase slowly. By doing so
you can get better results. One thing you should have follow these exercises in
daily basis. Thank You and follow Infinity Tips.
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