How to make your biceps bigger? Keep these three movements in mind

　　How to make your biceps bigger? The biceps are a very important muscle group in the body. Building bigger biceps is quite important for daily life! So what are the ways to train big biceps? Do you know everything? Why not follow the editor and take a look!

　　How to train biceps fastest

　　1. Kneeling one-arm curl

　　Action essentials : Hold a pair of heavy dumbbells in both hands at your sides and kneel on the floor. Curl the dumbbell upwards and rotate your wrists outwards. When the dumbbells are in front of your shoulders, your palms are facing back. After doing it 3 times with your right hand, switch to your left hand and do it 3 times, alternating left and right for 5 minutes. If you can do 10 consecutive repetitions, that's 30 reps on each side, add some weight.

　　exercise Effect : The biceps brachii has two functions, flexing the elbow joint and externally rotating the forearm. Doing external rotation curls with heavy dumbbells can achieve both of these effects. When you perform this movement 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 works both your biceps and core.

　　2. lunge

　　Action essentials : Hold a pair of dumbbells at both sides of the body and stand naturally. Jump upward slightly, spread your legs in a lunge (left leg in front, right leg behind), and at the same time turn the dumbbells up to your shoulders. Return to starting position and repeat (right leg in front, left leg behind). Do this 10 times, or do it for 20 seconds straight. When you feel exhausted, switch to dumbbell lunges and do it at a faster speed for 4 minutes. Rest 10 seconds between sets and do 8 sets in total.

　　Exercise effect : Performing this training with light weight can achieve a good aerobic effect. Performing this exercise with heavy weights is very helpful in improving explosive power. The deeper you squat and the faster the overall movement speed when lunging, the greater the stimulation of fast-twitch muscle fibers. This action can comprehensively improve explosive power and endurance, and maximize the body's potential.

　　3. Squats and concentrated curls

　　Action essentials : With your feet wider than your shoulders, squat down until your thighs are parallel to the ground. Hold 5 to 10 kilogram dumbbells in both hands and hang down naturally. The elbow joints rest on the inner thighs and the palms of the hands face each other. Curl the dumbbells to the front and back of your chest and maintain this position, then curl the dumbbells with both hands and continue to curl them for 30 to 60 seconds. If you switch to one-arm curling, you can increase body instability and exercise your core muscles.

　　Exercise effect : Maintaining a half-squat position can strengthen the muscles of the entire lower limbs and lower back. This movement forces the legs outward, allowing the glutes to fully open. The elbow joint should be pushed outward as much as possible to resist the adduction resistance of the thigh and prevent other muscles from borrowing force.

　　How long does it take to build biceps?

　　Stick to it for at least 3 months.

　　Many people say that biceps brachii is easy to train, but some people say it is more difficult to train. This is because when exercising other muscles, the biceps brachii will be trained incidentally. However, during the biceps brachii exercise, it is easy to use force, and the biceps brachii is not stimulated enough, so naturally it will have no effect.

　　Therefore, how long it takes to train the biceps varies from person to person. Everyone's actual situation and training situation are different, and the exercise effect will also be different. If you can use the correct method and insist on exercising the biceps, you can train the biceps in a short time, but if the posture is wrong or you cannot persist, it will be difficult to train it. Generally speaking, it takes at least 3 months to see obvious muscle contours in the biceps.

　　How to train biceps at home

　　1. Narrow grip backhand pull-ups. Action essentials: With the palms of both hands facing the face, the two fists are about 10cm apart, and use the power of the biceps to pull the body upward. Here the body weight is used for exercise.

　　2. When doing push-ups, support your hands with your fingers facing each other and shoulder-width apart (if the supporting hands are too close, you will mainly focus on your three heads). Go slow when you go down, and go fast when you get up. If you have average physical strength, you can do 3 groups of 15 exercises a day. You can rest for 1-2 minutes between each group, but you must complete 45 exercises at one time. You cannot divide them into morning, lunch and evening exercises. It is best to practice in the afternoon. After a week of persistence, if you feel comfortable with it, you can increase the amount. (Reference website: Experience Book)

　　Wonderful recommendation: Can biceps be trained every day? How to train biceps?