Así se deben entrenar los bíceps // How biceps should be trained
Greetings and welcome everyone to another contact with the sports satellite, today I will bring you a video with an excellent routine for the biceps, where we will perform 5 good exercises for the aforementioned muscle, for no one is a secret that the biceps is one of the most worked muscle groups in gyms along with the pectorals, I wanted to bring you a great routine that will make you feel the work quickly, using dumbbells and barbells, in order to achieve a real muscle stimulation, do not forget that before starting the work of the day, you should do a good warm-up of the body in general, even if we are not working all the muscle groups, the warm up should be comprehensive to avoid that a bad movement leads to a serious injury that prevents us from having sports activity for an indefinite period of time, the other thing that would be optional, is to do some cardio before training, that would finish activating us and we would be ready for the routine in question, As an additional tip I would say that before doing the first exercise of this routine, do three sets of 12 repetitions of front lunges, that will effectively make you feel the area that we are going to work with a good congestion, now without anything else to add let's find our training clothes and let's start.
This routine as I commented at the beginning, is composed of 4 exercises that will give volume and good shape to the biceps, we will start with a movement that is well known by people who attend gyms, as the hammer, this movement helps us to work very well the biceps and forearms, Here we will work with 4 series of 10 repetitions and the rest between series and series will be of 50 seconds, the second exercise will be curl 21 that as you can see in the video are three different movements and each one will be of 7 repetitions, also 4 series of 10 repetitions and a rest of about 45 seconds maximum 55 seconds, third exercise curl with dumbbells, this movement will be done alternately seeking to achieve 10 repetitions for each arm, all this in 4 series, and here the muscle should be very congested and the rest can be one minute, finally, the fourth exercise is curl concentrated, this should be done with a dumbbell not so heavy, as it should be done with good technique, this exercise seeks to round the biceps and give symmetry, are 4 sets and 10 repetitions of each arm, the rest should not be more than 50 seconds, to achieve a fairly good muscle congestion.
Ya para finalizar les recomiendo, que hagan estiramiento, así como lo hicieron al comienzo para lograr terminar de buena manera esta excelente rutina, no olviden lo que siempre les recomiendo, consumir bastante agua y mantenerse hidratados, los vídeos y fotos que están presentes en esta publicación, fueron tomados desde mi celular un Blu g6, y editados con la aplicación inshot y con canva.com, espero que les sea de ayuda la rutina y que pronto nos veamos en un nuevo contacto con el satélite deportivo.
Now to finish I recommend that you do stretching, as you did at the beginning to achieve good way to finish this excellent routine, do not forget what I always recommend, consume plenty of water and stay hydrated, videos and photos that are present in this publication, were taken from my cell phone a Blu g6, and edited with the application inshot and canva.com, I hope you find the routine helpful and soon see you in a new contact with the satellite sports.