Biceps Workout Exercises

        Biceps Workout  Exercises

                 मंगलवारा (Thursday) 

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अगर आप GYMजाते हो तो बायसेप वर्कआउट मंगलवार को करना चाहिए आपको हमारे पेज पर बायसेप वर्कआउट बहुत सी एक्सरसाइज मिलेगी 

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1, Barbell curl 

1. Bicep curl X Sardis is a very good exercise for health. 2. In this exercise, along with the hands, the feet are also exercised. 3. Very good for strengthening bicep muscles. 4. Stand holding the rod with both hands, hands should be on the lower side and there should be weight in them, after that you should lift that weight. 5. Do this exercise 15 times.

2, Barbell biceps curl close girp 

1. Stand holding the toad close to you with both hands.  2. Take both the hands in front of the chest.  3. Then slowly bring the hands towards the feet.  5. Do this exercise 15 times.

3, barbell biceps curl porne 

1. Lie down on the bench with the support of your chest.  2. Holding the rod in both the hands, keep the hands towards the ground.  3. Bring the rod forward towards the head.  4. Then slowly bring the rod towards the ground.  5. Do this exercise 10 times.

4,Bicep curl

1. For bicep curls, you need dumbbells or an empty can used at home.  2. Stand up straight.  3. And fold your hands and bring them near the shoulders.  4. And then move down.  5. You can do this exercise fifteen times.  6. If you are having difficulty in taking both hands together, then you can also take both hands separately.

5,Standing cabke curl

1. Rest for at least 20 seconds before doing this exercise.  2. Keep your arms straight.  3. Hold the cables on both sides with both hands.  Pull these cables behind your ear.  5. All the work should be on the biceps, not your arms.  6. Exhale while pulling the weight and inhale while exhaling.  7. Do not leave your body loose.

6, Barbel preacber curl 

1. 

Preacher curl helps us to build strong and big biceps.  2. Having the right amount of weight is essential for the full effect of this exercise.  3. A weight of 20 kg on the rod will be sufficient.

7, Conentration curls