Some people still know the biceps, and there are many ways to train the biceps, and each method has its own training effect. So what are the actions of training the biceps with bare hands? I believe Someone still knows. So, what are the exercises for doing biceps exercises with bare hands? Let’s learn about the biceps together!

Push-ups

Push-ups are an action we often do, but at the same time this action is also our exercise A very effective movement for the biceps on the arms. Initially, we support our hands on the ground. At this time, only the toes and our hands are touching the ground. Then we bend our elbows to lean down and keep it parallel to the ground. The body always keeps a straight line, and then we raise our arms slightly to make the body farther from the ground. Then we start the downward leaning action again and complete it. Push-ups are performed in groups of 30, and multiple groups can be performed every day.

Narrow-grip pull-ups

The biggest difference between pull-ups with an underhand grip 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.

Plank support

At the beginning, our elbows and toes touch the ground so that our body can remain on the ground and parallel to the ground. Pay attention to keeping the hips closed. Tight, the waist and abdomen cannot be sunken downwards, and insist on this action for more than 30 seconds as a group. This action can exercise our whole body muscles, and it is also very effective in exercising our arm muscles. It can also test our endurance.

Curling static exercises

Unloaded static exercises are very helpful for shaping biceps lines. In fact, they are generally used to supplement exercises and movements after dumbbell curling exercises. During the process, you need to perform the curl very slowly, relying 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.