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MIX SABOR SANDIA SIN AZÚCAR
MIX FLAVOR WHITE CHOCOLATE WITHOUT SUGAR

With each envelope of Mix you can prepare 1.5L of a delicious drink, Mix...

0,38 €
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MIX SABOR SANDIA SIN AZÚCAR
MIX FLAVOR CHOCOLATE PRALINE WITHOUT SUGAR

With each envelope of Mix you can prepare 1.5L of a delicious drink, Mix...

0,38 €
0 Review(s)
MIX SABOR SANDIA SIN AZÚCAR
FLAVOR MIX WITHOUT SUGAR

With each envelope of Mix you can prepare 1.5L of a delicious drink, Mix...

0,38 €

EXERCISES FOR BICEPS

Publicado el : 07/25/2017 16:54:08
Categorías : RUTINAS DE EJERCICIOS Rss feed

Alternating Curl with Dumbbells
Execution of the exercise:
• Sit down, hold a dumbbell in each hand. The starting position consists of flexing one arm and extending the other (as seen in the image on your left).
• Start the biceps exercise by extending the flexed arm at the same time as flexing the extended arm.
• Continue performing the same previous movement in succession, keeping the back straight and the arms fixed.
Biceps routine: 3 sets of 20 repetitions. A repetition is counted on the flexion of each arm.

Curl with Bar
Execution of the exercise:
• Standing, hold a bar with your hands placed at a distance slightly greater than the width of your shoulders, with your palms facing forward.
• Flex both arms without boosting your body.
• Slowly lower the bar. Keep your back straight throughout the exercise.
Biceps routine: 3 sets of 8-10 repetitions.

Curl Concentration with Dumbbell
Execution of the exercise:
• Sit down, hold a dumbbell with one of your hands and rest the other hand on your thigh.
• Lower the dumbbell with only the forearm displacement to the full extension of the arm.
• Then flex the arm to raise the load.
Routine for biceps: 3 sets of 10 repetitions with each arm.

Curl in Inclined Bench
Execution of the exercise:
• Lying (a) on an inclined bench and supporting your chest and abdomen on the surface of the same (as in the image). Hold a dumbbell in each hand with the palms of your hands facing forward.
• Flex both arms with displacement of the forearms, keeping the arms fixed.
• Lower both dumbbells to the full extension of the arms.
Biceps routine: 3 sets of 10 repetitions.

Curl in Pulleys Lying
Execution of the exercise:
• Using a long bar connected to a pulley system, lie down and hold the bar with your arms flexed as shown in the image.
• Lower the load to the full extent of both arms.
• Then flex the arms (pulling the load) to the initial position.
Biceps routine: 3 sets of 10 repetitions.

Curl in Hammer
Execution of the exercise:
• Sit down, hold a dumbbell in each hand.
• Flex both arms at the same time with exclusive movement of the forearms.
• Extend the arms to their initial position. Remember to keep your back straight throughout the exercise.
Routine for biceps: 3 sets of 10 repetitions.

Preacher with Bar
Execution of the exercise:
• Sitting on a preacher bench, hold a bar with your hands placed at a spacing equal to the width of your shoulders, palms facing inward.
• Extend both arms to lower the bar.
• Ascend the load by flexing your arms. The executions in preacher, are the best exercises of biceps.
Routine for biceps: 3 sets of 8-10 repetitions.

Preacher with Dumbbell
Execution of the exercise:
• Hold a dumbbell with one of your hands and rest your arm on the preacher's pad.
• Lower the dumbbell to the full extension of the arm.
• Flex the arm to the starting position.
Biceps routine: 3 sets of 10 repetitions with each arm.

Preacher with Pulleys
Execution of the exercise:
• Sitting on a preacher bench that is connected to a pulley system (like the one shown in the picture).
• Hold a short bar connected to the pulley system and start the biceps exercise with your arms flexed.
• Lower the load in a controlled manner to the full extent.
• Raise your arms against the resistance until you reach the starting position.
Routine for biceps: 3 sets of 10 repetitions.

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