Bicep Muscles
Beautiful Biceps
Side biceps, do not force too much. You may find yourself with too muscular arms ... To work safely and avoid creating unnecessary tension in the back, lean against a wall and do not rule out the elbows of the body.
Raise a pair of dumbbells, palms up, and bring them up to the thighs:
Upright, head in the wake of the spine, feet apart (the width of the hips), knees slightly bent, chest out, abs back, bend your elbows and raise the dumbbells up to the bust, a little ahead of body. Keep inspiring position, wrists straight. Remember to relax your shoulders and keep the arms along the body.
On expiration, the weights tend to the shoulders. The pull should be straight, arms tight against your body, always keep the wrists straight. Hold the position a few seconds, then inhale, bring the weights in the starting position while avoiding too soft elbows.
Bending arm raise a dumbbell with your left hand, and sit on the edge of a bench, feet wide apart. Do not select too heavy a burden, the risk of the back tire at the end of rehearsals is expected.
Bend the trunk, get abs, keep your back flat and your head in the axis of the spine:
On an inspiration put the fore arm on the left thigh, right arm and hand are based respectively on the right thigh and right knee, the wrist remains straight.Reduce the weight to shoulder, expires keeping your back flat and wrist straight. Keep the strong position by contracting your biceps.Inspiring fold your left arm to the starting position.
Run a series with the left arm, then with your right arm. Remember to keep the torso stable to do abdominal work. To get a better support.
