biceps exercise in gym

biceps exercise in gym

biceps exercise in gym

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biceps exercise in gym

Bicep humare body ki main front muscle me se ek hai jo humare personality ki looks barate hai. Jo humare looks ko attractive banate hai. Jadatar log bicep ki exercises starting se hi heavy weight mei lagate hai. KI gym joins kar Liya Pehle dole banane hai. Esa bilkul nhi karna hai. Zaruri nhi ki sirf heavy weight uthane se hi body bane. Apka form Sahi hona hoga pure balance ke sath.

Bicep humare arm ke 2 bhag mei divided hai.

  1. Long head muscle
  2. Short head muscle

exercise start karne se Pehle hame warms up karna hai. sabse Pehle bicep ko puri tarahse stretching kare. Uske baad full body ko 10-minute tak warm up kare. Fir bilkul light weight se apne bicep ko stretch kare.

biceps exercise in gym

1. Barbell curl:

biceps exercise in gym

barbell-curl

Is exercise ko 4 set Lagana hai 10 reps mei.

Is exercise ko standing position mei Lagana hai. Leg ko ek hi jagah mei fix rakhna hai. Barbel ko medium grip me pakadna hai. weight ko upar squeeze Karte huye uthna hai. Niche bilkul stretch Karte huye lena hai. Dhiyan rakhe weight ko uthate ya niche late time body ko bilkul nhi hilana hai. Kuch log kya Karte hai josh mei aake Jada weight uthate hai aur pure body ko hilate huye lagate hai. Ese exercise lagane se kuch nhi hone wala hai. Ulta nookchan hi honge. Jab age Jada ho Jayenge to body join mei pain hone lag Jayenge. To weight pe, nhi form pe dhiyan Dena hai.

2. Dumbbell curl:

biceps exercise in gym

dumbbell curl

Is exercise ko 3 set Lagana hai 10 reps mei

same ihape bhi upar uthate time squeeze karna hai aur niche pure stretch karna hai. shoulder ko bilkul nhi hilana hai. Dhiyan rakhe ki dono side se 10-10 reps hona chahiye.

3. Preacher Bench Curl:

biceps exercise in gym

Preacher bench Curl

Is exercise ko 3 set Lagana hai 10 se 8 reps mei

ye main exercise hai bicep ki pick ko increase karne ke liye. Isme form ko Sahi rakhna bohot hi Jada important hai. Is exercise ko bilkul light weight se suru kare. Baju ko bench ke sath pura Laga ke rakhe elbow ko close rakhna hai. Grip apne elbow ki hisab se rakhna hai. Upar squeeze Karte huye uthana hai. Niche slow lena hai pure stretch Karte huye. Exercise ke time shoulder ko bilkul nhi hilana hai. Balance banate huye karna hai nicely.

4. Hammer curl:

biceps exercise in gym

hammer curl

Is exercise ko 3 set Lagana hai 10 se 12 reps mei

Is exercise ko standing position mei Lagana hai bilkul nice and slowly. Upar squeeze Karte huye uthana hai. Niche pura stretch karke Lana hai bilkul slowly. Upar uthate time Pure muscle pe focus karna hai.

5. concentration curl:

biceps exercise in gym

concentration curl

3 set Lagana hai 8-10 reps.

Ye bohot hi Jada important exercise hai bicep ke liye. Is exercise mei body movement bilkul nhi karna hai. Body ko ek hi jagah pe balance banake rakhna hai. Full focus ke sath Lagana hai. Upar uthate time squeeze karna hai aur niche dhire se lena hai.


To ye, thee full bicep exercise beginners ke liye thank you, friends, for reading this post.

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