Many people still know about the biceps, and there are some methods on how to train the biceps. Of course, these methods have certain training effects. So how to train the biceps? , I believe someone still knows how to practice. So, how to train biceps at home? These tips teach you how to practice. Let’s take a look below!
How to train biceps at home
1. Doorknob pull-ups Forward
Basic action: Stand facing the side edge of an open door and grasp the door handles on the inside and outside of the door with both hands. With your feet on the inside and outside of the door, hold the door between your legs. Your heels should be directly under the door handle, making it look like you are "riding" the door. There needs to be good friction between you and the floor, so it's best to wear shoes when doing this exercise.
Lean your upper body back until your arms are straight. Then bend your knees and squat down, sit back with your hips, straight back, and at right angles to your thighs. In order to increase your grip, you can wrap a towel around the door handle, and then grab the part of the towel closest to the door handle with your hand. As you pull yourself up, twist your wrist so that your palm is slightly upward (sunhand). This engages different muscles in the forearm and stimulates the biceps from a new angle. If you want to make it easier to hold, you can wrap a longer towel or rope around the door handle, and then tie the two ends of the towel or rope to form a small loop that can be grasped.
2. Reverse grip pull-ups
This is great if you live in a community or next to a sports ground. The underhand grip of the horizontal bar is one of the best exercises to stimulate the biceps. You must know that the horizontal bar is almost omnipotent.
Preparation: Hold the horizontal bar behind your back (with your palms facing your body). The distance between your hands should be comfortable and slightly narrower than the width of your shoulders. The body hangs on the horizontal bar, the arms are straight, and the feet are hooked behind each other.
Training actions: Slowly bend your elbows and pull your body up until your chin is higher than the horizontal bar; pause for a moment, then slowly lower your body until your arms are straightened again; repeat the above actions.
Precautions for home fitness exercises
Because you are doing fitness exercises at home without the guidance of professionals, you should pay more attention to it. This is also a guarantee of health!
1. Wear loose clothes. It is best to wear a set of sportswear, which makes it easier to exercise and protects the body from injury.
2. ForgingBefore doing exercises, stretch the tendons to loosen the bones. Press your legs, bend your waist, twist your wrists, and move your head and neck to protect your body from injury.
3. Wear less clothes for exercise. Exercise is the same as yoga. Wearing too many clothes will hinder the dissipation of heat and affect the body. Some movements cannot be completed well.
4. Take a shower immediately after exercising. If your body is still sweating, you may catch a cold if you take a shower right away. It is best to wait for 20 minutes for all the sweat to flow out, then wipe the sweat with a clean dry towel before taking a shower.
5. Exercise soon after eating. This will affect the digestion and absorption function of the gastrointestinal tract and harm your health. If you want to exercise indoors, it is best to wait 2 hours after eating.