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Good morning fellow hive and SWC. I'm Brayan @Hidekinagatari. This time I bring you a series of exercises for biceps that I put in a routine, as it is one of my favorite muscles to train and share what are my routines to improve that muscle while having a better development of strength, since some exercises require a minimum of strength and others will be focused more on hypertrophy. As I always say in my posts about the muscles we train, it is important that when we work with our body weight we know how to focus well the muscles we want to train and when we execute the exercises we do it precisely with the muscle that corresponds and not with others as it usually happens when we train with our own weight since almost all exercises are compound, we usually forget this and we do not work well the muscles we are training because we lose the focus because we are tired or do not know how to focus what we are working and that is why I keep reminding us to focus the strength or the stimulus where we want it to go. As you can see in the routine, it is quite simple but well worked, concentrating the exercises where they should be done, so I recommend you to observe well the execution of these to not lose the gains that these exercises give us 💪🏼.
En esta rutina trabajaremos 5 ejercicios específicos para los biceps dónde ejecutaremos de diferentes ángulos para un mayor estímulo en los biceps y trabajarlos de todas las maneras complementando aún mas su desarollo con cada ángulo que se entrena. Y siempre añado un ejercicio que es mi favorito para los biceps, así que ese nunca debe faltar. Los descansos entre series son de 30" segundos a 1" minuto y entre ejercicio de 2" minutos a 3" minutos 💪🏼.
In this routine we will work 5 specific exercises for the biceps where we will execute them from different angles for a greater stimulation in the biceps and work them in all ways complementing even more their development with each angle that is trained. And I always add an exercise that is my favorite for the biceps, so that should never be missing. The breaks between sets are 30" seconds to 1" minute and between exercises 2" minutes to 3" minutes 💪🏼.
Ejercicio 1:
Curl invertido en anillas - 6 repeticiones x3 series.
Ejercicio 2:
Dominadas supinas con parada - 12 repeticiones x4 series.
Ejercicio 3:
Curl en anillas - 10 repeticiones x4 series.
Ejercicio 4:
Dominadas supinas a una mano asistido - 6 repeticiones de cada lado x3 series.
Ejercicio 5:
Curl con banda elástica gruesa - 15 repeticiones x4 series.
Exercise 1:
Ring inverted curl - 6 repetitions x3 sets.
Exercise 2:
Supine pull-ups with stop - 12 repetitions x4 sets.
Exercise 3:
Ring curl - 10 repetitions x4 sets.
Exercise 4:
Assisted one-arm supine pull-ups - 6 repetitions on each side x3 sets.
Exercise 5:
Curl with thick elastic band - 15 repetitions x4 sets.
Bueno compañeros, está fue toda la rutina que les comparto el día hoy, espero que les guste y puedan trabajar bien sus bíceps enfocándonos de diferentes maneras para obtener mejores ganancias musculares y conseguir ese desarollo que queremos. Esto fue todo, nos vemos en el siguiente post.👋🏽
Well fellows, this was all the routine that I share with you today, I hope you like it and you can work your biceps well focusing on different ways to get better muscle gains and get that development we want. That was all, see you in the next post.👋🏽
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