BICEPS workout at Home | MANIX | Martial Arts and Calisthenics | 2019

No Gym ? No Problem. Watch and learn all the biceps exercises through the above video and practice as advised.

Exercises done in the above video:

Zig zag barbell curl:
The easy bar (zig zag) bar would be optimal to use for bicep exercises since there would be less strain on your wrist. Same goes to barbell weights, the straight bar barbell vs. easy bar (zig zag) barbell. The zig zag barbell would be better use and would prevent having weakness in your wrist in the future.
Make sure to focus on tempo, for example 1 second concentric contraction on the curl (curling the bar up), and maybe 3 seconds eccentric contraction on the curl (bar going down to initial position) for optimal results for your biceps.

Allternate dumbell curl:
1. Stand (torso upright) with a dumbbell in each hand held at arms length. The elbows should be close to the torso and the palms of your hand should be facing your thighs.

2. While holding the upper arm stationary, curl the right weight as you rotate the palm of the hands until they are facing forward. At this point continue contracting the biceps as you breathe out until your biceps is fully contracted and the dumbbells are at shoulder level. Hold the contracted position for a second as you squeeze the biceps. Tip: Only the forearms should move.

3. Slowly begin to bring the dumbbell back to the starting position as your breathe in. Tip: Remember to twist the palms back to the starting position (facing your thighs) as you come down.

4. Repeat the movement with the left hand. This equals one repetition.

Alternate dumbell hammer curl:
1. Stand up with your torso upright and a dumbbell on each hand being held at arms length. The elbows should be close to the torso.

2. The palms of the hands should be facing your torso. This will be your starting position.

3. Now, while holding your upper arm stationary, exhale and curl the weight forward while contracting the biceps. Continue to raise the weight until the biceps are fully contracted and the dumbbell is at shoulder level. Hold the contracted position for a brief moment as you squeeze the biceps. Tip: Focus on keeping the elbow stationary and only moving your forearm.

4. After the brief pause, inhale and slowly begin the lower the dumbbells back down to the starting position. Repeat for the recommended amount of repetitions.

Concentration Curls:
1. Sit down on a flat bench with one dumbbell in front of you between your legs. Your legs should be spread with your knees bent and feet on the floor.

2. Use your right arm to pick the dumbbell up. Place the back of your right upper arm on the top of your inner right thigh. Rotate the palm of your hand until it is facing forward away from your thigh. Tip: Your arm should be extended and the dumbbell should be above the floor. This will be your starting position.

3. While holding the upper arm stationary, curl the weights forward while contracting the biceps as you breathe out. Only the forearms should move. Continue the movement until your biceps are fully contracted and the dumbbells are at shoulder level. Tip: At the top of the movement make sure that the little finger of your arm is higher than your thumb. This guarantees a good contraction. Hold the contracted position for a second as you squeeze the biceps.

4. Slowly begin to bring the dumbbells back to starting position as your breathe in. Caution: Avoid swinging motions at any time. Repeat for the recommended amount of repetitions. Then repeat the movement with the left arm.

Breathing: Breathing is key, and can actually help you to lift more when done effectively. Inhaling on the preparation of the movement, exhaling upon execution and then inhaling as you return to the start. For example, in a barbell bicep curl; inhale, exhale as your biceps exert force to lift the barbell, inhale as you slowly lower the bar to the starting position.

----------------------------------------------------------------------
FOLLOW OUR CHANNEL ON SOCIAL MEDIA FOR REGULAR UPDATES

INSTAGRAM: https://www.instagram.com/manixclub/?...
TWITTER: https://twitter.com/manixclub

----------------------------------------------------------------------

For BUSINESS related inquiries contact us on: thekungfuwarriors@gmail.com

----------------------------------------------------------------------

Song used: LIMITLESS TRAP INSTRUMENTAL

Видео BICEPS workout at Home | MANIX | Martial Arts and Calisthenics | 2019 канала MANIX