What are the methods for shaping the biceps?

As people's work and study pressures gradually increase, the best way to relieve stress has become exercise, and fitness programs have become more and more popular among young men. In this age where thinness is considered beautiful, women exercise mainly to lose weight, to shape a perfect body, to make themselves more beautiful and attractive, and to attract the attention of most boys. So they are all looking for ways to shape their biceps?

1 Push-up Hammer Curl

Hold a pair of dumbbells with your palms facing each other and start in a push-up position. Maintain this position and curl the dumbbell up to shoulder level with your right hand. Lower the dumbbells to the starting position, alternating between curling with your left and right hands. Do each set for 30 to 60 seconds, increasing the weight with each set, but never use explosive force. This movement is similar to the push-up dumbbell row. Just replace rowing with curls.

As you lift the weight upward, your core muscles tense to keep your body stable. This exercise is also very effective in training the abdominal muscles.

2 Kneeling One-Arm Curl

Kneel on the floor holding a pair of heavy dumbbells at your sides. Curl the dumbbells upward and rotate your wrists outward so that your palms face back as the dumbbells are raised in front of your shoulders. Do it 3 times with your right hand, then switch to your left hand and do it 3 times. Alternate left and right for 5 minutes. If you can do 10 cycles in a row, or 30 reps on each side, add some weight. The biceps brachii has two functions: flexing the elbow and externally rotating the forearm. The magic point is that using a heavy dumbbell to do external rotation curls with a compound bow can achieve these two effects. When you do this exercise in a kneeling position, your core muscles have to tighten to maintain balance in order to prevent your body from tilting as your left and right arms move. This move hits both the biceps and the core at once

3 Lunge

Stand naturally, holding a pair of dumbbells at both sides of your body. Jump up lightly, spreading your legs in a lunge

(left leg in front, right leg behind) while lifting the dumbbells up to shoulder level. Return to starting position and repeat

(right leg in front, left leg behind). Do this 10 times, or hold for 20 seconds. When you feel exhausted, switch to dumbbell lunges and do 4 at a faster speed.

minute. Rest for 10 seconds between sets and do 8 sets in total.

Using light weights for this exercise can achieve great aerobic effects. Using heavy weights for this exercise is very helpful in improving explosive power. The deeper you squat and the faster your overall movement speed during the lunge, the more stimulation your fast-twitch muscle fibers receive. This movement can comprehensively improve explosive power and endurance, and maximize the body's potential.