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How to train biceps

How to train biceps biceps muscle pair is visible in front of the arm from shoulder to elbow

biceps muscle pair is visible in front of the arm from shoulder to elbow - these muscles are involved in daily physical activity - the movement of turning the key in the lock to lift objects - such as heavy baggage -. Here are some tips on how to You can accomplish and toning your muscles.
each hand grab a dumbbell, hold it freely.
a weight of less than 15 kg. If you are a beginner, start loading from 1.5 to 2.5 kg at hand.
Stand with your back straight and slightly bend your knees, tighten your abdominal muscles. feet should touch the ground when the entire surface and should be at a distance equal to the width of the shoulders.
Hold weights on both sides of the body. shoulders should be relaxed, a place free weights and clamped his hand addressed to the body.
Start with the left. Turn wrist so that fingers were on the front.
lift weights slowly bending your elbow. back should be straight and shoulders relaxed. Now bend your arms closer to the end of the arm weight.
Slowly lift the weight until your wrist will find 3 - housewife. 6 cm from the shoulder
Focus on the biceps tension after dźwignięciu ciężarku hold it for about 2 seconds in the air
Slowly lower the arm and position wróżdo Turn wrist. so that the fingers were directed toward the body.
repeat the same exercise with your right hand.
Total time hands should take about 5 seconds. Do not let the pace was too fast for you.
Keep your back straight and do not move the arm during the training exercise
do in 1 -. 3 sets of 8 to 12 repetitions on each hand.

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