Are you happy with your biceps? Don’t you want them a bit bigger? Having big & perfect biceps is the dream of many – but how many people are actually able to get them? Does repeating the same set of bicep exercises again and again actually help?
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Or do you have to increase the counts and workout for longer duration of time? Well, it is all about strategies and picking up the right exercises along with bringing a change in lifestyle. So, here are some ideas and tips on how to build bigger biceps.
Do The Right Exercises
Dumbbell Curls
Stand straight keeping your feet apart. Hold a dumbbell in your each hand. Keep your arms extended and palms need to be curled. Now curl the dumbbells towards your chest. Do this in 2 sets and repeat at least 6 times. Increase the frequency after 2 weeks.
Chin Ups
A slightly difficult exercise but with practice you will be able to increase your biceps size amazingly. Hold a bar with your hands, placing them shoulder width apart. Let your palms face you. Now, you can cross your feet and slowly lift your body till your chin is on a higher position. Now, lower your body to the position where you started. Do this in sets of 2, repeating at least 6 times.
Concentration Curls
You need to sit down on an exercise seat and keep your feet flat on the ground. Keep your feet shoulder-width apart. Now, slowly lean forward so that your elbow touches the inside part of your right knee. Your arm has to be fully extended. Curl the dumbbell inwards towards the chest. Your elbow has to be just in the same place.
Quick Exercising Tips
Maintain A Routine
You do not have to train everyday. Rest is important for your muscles to grow, get stronger and recover from any kind of injury. For best results, train just twice a week.
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Limit Your Time
Maintain and frame a time for your training sessions. If you train too long you will be straining your biceps and injuring them.
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Arm muscles are fragile than other muscles, so you have to be extra careful.
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You can have 30 minute training sessions whenever you choose to workout.
Take Breaks
Take a break of at least 45 seconds in between your training sessions so that your muscles get adequate rest. In case you find your muscles are hurting and you are not comfortable you can decrease the number of repetitions.
Also Read
How To Build Stronger Biceps
How To Build Big Biceps
How To Build Big Triceps Muscles
Lifestyle Changes Recommended
Say NO To High Calorie Foods
Stay away from fried and creamy cheesy dishes which actually create layers of fat in your body and obscures muscles which you wish to build. Have whole grains, fruits and fresh vegetables every day.
Have More Proteins
Your diet needs to be rich in proteins as proteins help in muscle building. Include more of tofu,leafy greens, fish, beef, eggs, pork and poultry. Beans and other green vegetables are a big source of proteins. With little dedication, patience and disciplined lifestyle you will be able to get bigger biceps like you have always craved about. So, what are you waiting for?
