We are previously discussed to loose muscle and some
abdominal exercises in the previous posts. In this post we will learn how to
get good biceps in an easy and simple way. I am trying to share my own
experience in a bicep exercise. Everybody wants to get an eye catching biceps
in a beach or you may say in a party.
It’s easy to get a good bicep but not easy to get overall body
structure. So follow the simple tips for getting a good shape bicep.
Biceps are divided into two parts one is short head the
outer bicep and another one is long head which is your inner bicep. You have to
workout for these two parts for getting a perfect shape of your bicep. Keep
your bicep exercise twice a week which is good for a regular bicep exercise. If
you are a beginner of body building workout then my advice to first improves
your muscle strength for any heavy workouts. For improving your muscle strength
push ups, bench/chair dip or squat are the best exercises to follow. Try these
for a month or two then proceed to heavy weight body building workouts.
Ok, in Bicep exercise you have to do twice a week and there
should be some day’s gap between two bicep workouts. The instruments required
for your bicep are
- . A curl or straight barbell
- . Dumbbells according to your strength capacity you can improve the weights
- . A preacher bench.
You should increase the repetition of bicep workouts of
dumbbell and barbells.
Firstly schedule the bicep workouts on that day how many
time you can do the workouts. After doing some push ups hold the barbell
straight in your hand towards ground and should keep it 1 inch luck in your
elbows, hold the barbells exactly at your shoulder size (close grip) then push
it up towards your chest and touch your upper part of your chest so your hand
will touch your bicep then move it downwards towards the ground slowly. Make a
set of 2 to 3 for beginners and 6 to 8 for heavy muscles, in each time you
should improve the repetition as per your body strength. After each barbell
workout you should go for dumbbell workout like barbell stand tall and hold the
dumbbells straight towards the ground and raise both hands towards your chest
like barbell workout. Then go for the preacher workout it is the best method
which I have get benefited much, hold the grip of a dumbbell and place your
hands on the preacher bench and slowly move it towards downwards and push it
upwards this is best for get a perfect inner bicep shape. In this way you can
also do this exercise with a curl barbell.
Many bodybuilders are not support for rope or machine curls,
I may not differ from them but it is helpful for me with a machine or rope curl
your bicep will be centralized and provides same pressure to make both the
biceps same shape otherwise in only dumbbells your bicep may be different in
shape. If you workout in home then only dumbbell and barbells are much enough
but if you go for a regular gym then you should try for rope or machines for
your bicep workout.
Remember you should try heavy weights for
getting mass in your bicep muscle otherwise only once a week or light dumbbells
may not improve your bicep muscle. One thing I want to add everybody may not
achieve good long shape biceps because the lean of everyone’s muscle are not
same. So by doing same workouts one may get good long shape biceps one may not.
So don’t worry about this that will much enough for a good looking figure not
for a body building context. In our next post we will discuss more about bicep
workouts so keep watching my posts stay tune…..
