In the process of exercise and fitness, we sometimes use equipment in order to achieve better exercise results. However, many times we have limited equipment at home and do not have time to go to the gym, so we will choose Train without equipment. So let’s take a look at how to train biceps without equipment?

Push-ups

The push-up action is a very effective action when we perform exercise without equipment. This action It is also relatively basic. At first, we let our palms and feet touch the ground to keep our body parallel to the ground. At this time, our arms are slightly bent downward, allowing our body to be closer to the ground. Then stand up some more, keeping the distance between the body and the ground, and complete 30 flexion-and-extension push-ups in one group, 3 groups each time.

Swan arm exercise

This action is very simple and basic. It can effectively make our arms slimmer and the muscle lines will be more beautiful. We begin with our legs together and standing straight on the ground, keeping our chest up and our abs out. At this point, we lift our arms upward until our arms are straight and parallel to the ground. Next, we continued this movement for about 3 minutes. We could clearly feel that our muscles were sore, indicating that the exercise effect was achieved.

Plank support

Although this action is a static action, the exercise effect is very good. When doing this action, we let our elbows and feet touch the ground , other parts are off the ground. At this time, keep our body parallel to the ground. The next step is the persistence stage. Keep this action for 1 minute in one group. You can resume the exercise after a two-minute rest.

The above is an introduction to the effective freehand exercises for exercising our biceps. These movements are relatively simple and basic, suitable for our daily completion, and can be completed even in the home office.