How to relax your biceps

Many men use different methods to exercise different degrees of muscles. For example, many people want to exercise their biceps, because muscles are very important for men. Having muscles will add a lot of charm to yourself. Having muscles will make your body look stronger and healthier. However, if you want to exercise your biceps, it is best to do it with easy exercises. So what are the ways to relax your biceps?

1. Use dumbbells to exercise your biceps

Method: Sit or stand, hold dumbbells in both hands at your sides, palms facing each other, and elbows against your sides. Use your elbow as a fulcrum, bend your forearm upward while rotating it outward with your palm facing up. Raise it to the highest point and tighten your biceps. Pause for a moment, then slowly return to the original position. Repeat this every day, it is very effective for exercising the biceps! But please note that when using dumbbells to exercise the biceps, you should rest for about one minute between sets, inhale when lifting, and exhale when putting down.

2. Use the support pad to support the arm curl

Method: Support the triceps and elbows on pads at different angles, and do oblique curls, with the triceps and elbows of the upper arm supported on an oblique pad at an angle of 30 to 45 degrees to the ground; for straight curls, make the pad perpendicular to the ground. This movement is the peak movement for training the lines of the biceps.

3. Combination of running + sit-ups + push-ups

The key to training biceps is persistence. The most effective way is to combine running + sit-ups + push-ups. As long as you persist, do it in groups. Don't do as much as you can at once. For example, if you can do 80 at a time, you can do 20 in a group and rest for one or two minutes before sitting down! The same goes for sit-ups!

4. Hook and extend arm

The method is: stand with your feet about shoulder-width apart, open your arms to both sides to shoulder level, hook your fingers upwards, push your palms outwards to both sides, control it and stay still for 20 seconds, and hook your fingers down when you relax. Repeat 6 times as a set, and do 3-4 sets each time. This hook arm stretch can relax the shoulder joints and arms, elbows, and wrist joints, shape the biceps lines, enhance the strength of the biceps, and effectively train strong biceps!

If you want to develop good biceps muscles, you can try these methods. These methods are very easy, but you must relax your mind when exercising. When exercising your biceps, you also need to eat more nutritious food to replenish your body's energy. When exercising your biceps, you must persist in exercising.