You might believe that hitting the gym is the only way to work your biceps. That is not the case! You may strengthen your biceps while being comfortable and private in your own house. To get you to begin, here are ten Home workout for biceps.
THE BEST BICEPS EXERCISES AT HOME:
1.The diamond pushups:
Push-ups are a great way to strengthen your chest, arms, triceps, and abdomen. However, by making a few changes to your push-up posture, you may focus your biceps. Diamond push-ups receive their title from the curve your arms form during the activity, which helps you strengthen your biceps by forcing your arms closer together.
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The right way of doing the diamond pushups:
While doing any exercise you should know the correct way of doing that because if you do it improperly you might get hurt or can get yourself injured. Here’s the correct way to do diamond pushups. You should follow these steps:
Begin with a regular push-up. Your spine should be parallel to the ground and straight.
Keep your arms stiff and your hands close.
Stretch your thumbs and rotate your hands inside 45 degrees; the free space between your thumbs and pointer fingers should resemble a diamond.
Activate your center.
Bend yourself gradually until your chest is practically hitting the floor.
Before pushing yourself back up, hold the position for two seconds.
For each rep, repeat steps 4–6.
2.Reverse hands pushups:
It is also an important exercise and you should be very careful while doing this one. As indicated by the name it is the reverse of what you do while doing the regular pushups.
The right way of doing the reverse hands pushups:
Begin with a regular push-up.
Stretch your arms outwards gradually until your fingers point toward your feet.
Keep your arms erect and bring your hands a few inches closer to your toes to get a relaxed state.
Now the further steps are the same as the diamond pushups:
Activate your core.
Drop yourself carefully to the ground. Don’t push yourself to go lower than what feels comfortable because your arms and forearms may not be elastic enough for it.
Push yourself up after two seconds of holding the position.
For each rep, repeat steps 4–6.
3.One-arm pushups:
This is another type of pushups and in this type of pushup, you just have to use only one of your arms. Push-ups with one arm drive your biceps to make up for the lack of stability.
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Now let’s talk about the correct way of performing this exercise.
The right way of doing the one-arm pushup:
Begin with a regular push-up.
Put one hand behind your back and the other in front of you.
One arm pushup also has some steps similar to the diamond and reverse hands pushups because all three of them are the types of regular two arms pushups.
Strengthen your center.
Descend yourself gently until your chest is nearly lying down. Maintain a straight back and a body that is parallel to the floor.
Lift yourself after two seconds of holding the position.
For every rep, repeat steps 3–5.
Now the steps we are going to discuss are different from those we do in the regular pushups.
Change your hand after finishing the exercise for one arm.
Perform this exercise for both of the arms.
4.Side Planks:
Planks are an exercise that requires a lot of strength and many people find it very difficult to perform. Side planks are the type of regular planks we do. Just like the pushups it also plays a significant role in strengthening your biceps.
The right way of doing a Side plank:
Begin with a regular push-up.
Carefully turn your body to one side, lifting one arm to a high upwards position.
Maintain a straight, aligned, and almost parallel to the floor with both arms. For 30 seconds, stay in this position.
Bring yourself to a typical plank posture, then switch sides and repeat the process.
5.Plank-Up Down:
Plank-up down is another type of standard plank and it is also a simple cardio workout.
The right way of doing plank-up down:
Start in a lowered plank position, with your weight on your forearms.
Extend one arm so that the palm of your hand is completely flat on the ground.
Stretch the opposite arm out as well. You should now be in a conventional push-up position, with both hands flat on the ground.
Bend one hand until the point when the forearm is on the ground.
Drop the other arm to the floor, so that both forearms are on the ground. You should be in a lowered plank position once more.
To cycle between the lowered plank posture and the standard push-up posture, repeat steps 2–5.
6.Pull-ups:
You need a pull-up bar or resistance band to perform this exercise at home.
The right way of doing pull-ups:
Take out your pull-up bar. Handle it with your palms facing forward and your hands shoulder-width apart.
Maintain a firm grip on the bar with your core engaged.
Bring your elbows down and your upper back muscles closer together to pull yourself up.
Lift until your chin reaches the top of the rod.
Pause for two seconds then lower yourself to your knees and straightening your hands.
For each cycle, repeat steps 2–5.
7.Chin-ups:
Chin-ups are slightly different from pull-ups.
The right way of doing chin-ups:
Take out your pull-up bar. Grip it with your palms facing backward and your hands somewhat closer than shoulder-width apart.
Maintain a firm grip on the bar with your core engaged.
Lift your elbows down and tense your biceps to pull yourself up.
Pull until your chin reaches the top of the bar.
Hold for two seconds before lowering yourself to your knees and straightening your arms.
For each rep, repeat steps 2–5.
8.Curls:
For this exercise you need dumbbells but at home, you can also do it using a gallon.
The right way of doing curls:
With your head facing ahead, stand up straight.
With your arms straight down and palms facing front, hold your dumbbells or improvised weighted objects in your hands.
Activate your center.
Raise your arms to the sky. Your right hand should be on your right shoulder, and your left hand should be on your left shoulder. Maintain a straight spine and avoid engaging your hips.
Extend your arms down once more.
Rep the previous steps.
9.The break-dancer:
It is the most challenging exercise among all the ten exercises.
The right way of doing the break-dancer:
Sit on the floor, legs outstretched in front of you, arms straight by your sides, palms on the ground.
Lift your body off the floor as high as you can by pressing down with your palms.
Swing your legs to one side and back. Allow your legs to pass by lifting your palm on that side—they should now be behind you.
Slide your legs over to the opposite side, elevating your palm to allow them to pass. Your legs should now be in front of you again.
Steps 2–5 should be repeated as quickly as possible. Your arms should support your torso aloft while your legs move in a circular pattern.
10.The wall handstand:
This the last exercise and is also very challenging.
The right way to do a wall handstand:
Place yourself a few feet away from a wall.
Bend at the waist and place your arms on the ground shoulder-width apart.
Put your feet up against the wall.
Walk up the wall, keeping your arms and back straight as you push yourself against the floor with your hands and walk up the wall with your legs.
Adjust your position so your arms are straight above your head, your hands are pressed against the floor, and your toes are in contact.
Now test yourself and see for how long you can hold this position.
Conclusion:
If you want to stay fit and physically active, you don’t need to run to a gym. You can perform some basic and easy exercises at home and get the same results as you will get after investing your time and money at the gym.