Introduction
Welcome you all to Sportsevery. In this article, we will discuss about how to make good biceps.
What are good biceps?
Biceps with good size, shape and strength are called good biceps. The meaning of “good biceps” is different for different people. Here are some factors that people consider for good biceps.
- Size: For some people having a good size of biceps is considered to be good biceps.
- Shape: Some people having good shape biceps consider biceps as good biceps.
- Strength: For some other people biceps having strength considered biceps as good biceps.
Why are they important?
There are so many reasons that good biceps are important like
- Aesthetics: Good biceps improve the personality of a person as biceps are the most visible muscles. A person looks muscular with good biceps.
- Performance: Good biceps improve the performance of an athlete because biceps are involved in several sports like swimming, weightlifting and many other sports.
- Functionality: Good biceps improve movements like carrying, lifting, and pulling. Good biceps make all these movements easier and help to prevent injuries.
How to make good biceps
1.Barbell curl: For doing barbell curls first stand still with your feet shoulder feet apart. Then hold the barbell with the underhand grip and make sure your hands while holding the barbell are slightly wider than the shoulder. Curl the barbell towards your shoulders and then slowly go back to the original position.
2. Cable curl: Stand with feet shoulder-width apart and hold the cable with an underhand grip. Make sure that your hands are wider than shoulder-width apart while holding the cable and slightly bend your knees. Then curl the weight towards the shoulder and go back to the starting position.
3. Dumbbell curl: Stand still and hold the dumbbells in your hands with your palms facing towards you. Now curl the dumbbell towards your shoulder.
4. Chin up: Hold the chin-up bar and hang it by completely extending your arms. Hold the chin-up bar with an overhand grip and make sure your hands are slightly wider than shoulder-width apart. Now pull yourself in an upward direction until you cross the chin-up bar. Then slowly go back to the hanging position.
5. Hammer curl: Hold the dumbbells in your both hands and now make sure that your palms are facing towards each other. Now curl the dumbbells towards your shoulder. Then go slowly back to the starting position.
6. Incline dumbbell curl: To do incline dumbbell curls you have to lie on an incline bench. During incline dumbbell curls you have to keep your feet flat on the ground. Hold the dumbbells in your both hands and your palms are facing upwards. Now curl the dumbbells towards your shoulders and then go back to the starting position.
Benefits of good biceps
1. Reduces the risk of injury: Joints are stabilized by the biceps and hence good biceps prevent injuries. Good biceps improve movements like carrying, lifting, and pulling.
2. Improved personality: Good biceps improve the appearance of a person and hence having a good appearance improves self-confidence.
3. Increase range of motion: Good biceps help to improve the range of motion of elbows and shoulders and a person can do many tasks easily.
4. Improves performance: Biceps are involved in many sports like weightlifting, swimming and many other sports. Good biceps improve many activities like carrying and lifting and improve the performance of an athlete.
Tips for making good biceps
- Do compound exercises: Do exercises like barbell curls and chin-ups which help to increase the size of the biceps.
- Use progressive overload: With the increase in strength, you need to lift more weight in order to gain more muscles.
- Stay consistent: If you want good biceps then be consistent. Do a workout with a proper plan.
- Eat healthy: A healthy diet helps to build muscles and provide nutrients to muscles.
- Sleep well: Sleep and proper recovery are very important to building muscles.
Conclusion
The meaning of good biceps is different for different people. For some people, good biceps mean big size of bicep muscles, for proper shapes of biceps are important for good biceps. There are many opinions of different people.
There are so many exercises to make the bicep stronger like barbell curl, dumbbell curl, cable curl, chin-ups, reverse grip barbell row, hammer curl, incline dumbbell curl, and concentration curl. Stronger biceps improve the appearance of a person as biceps are more visible muscles in the body.
Many other factors affect the growth of biceps like a healthy diet as diet helps to build the muscles. Consistency is one more factor that affects the growth of the biceps. Good biceps improve the performance of an athlete.
How to build biceps naturally?
1. Nutrition: Take the proper amount of protein from eggs, chicken, tofu, cheese, and legumes. Take a good amount of carbohydrates for energy and good fats for hormone regulation.
2. Caloric surplus: If your aim is muscle growth then take more calories than the calories burned.
3. Hydration: Drink 4-5 litres of water daily as dehydration can hinder muscle recovery and performance.
4. Compound exercises: Add exercises like pull-ups, chin-ups, and rows into your routine as these exercises target various muscle groups, including the biceps.
5. Isolation exercises: Do exercises like biceps curls(barbell, cable, or dumbbell), hammer curls, and preacher curls as these exercises target biceps.
6. Progressive overload: Gradually increase the intensity of your workout to stimulate muscle growth.
7. Form and technique: To avoid injuries and proper muscle growth, do exercises with proper form and techniques.
8. Rest and recovery: Sleep 8-9 hours at night for proper recovery of the muscles. Recovery is important for the growth of muscle. Sleep helps to repair the muscles and is also important for hormone production.
What makes a good biceps workout?
A good biceps workout typically involves a combination of exercises that target the biceps from different angles.
1. Barbell curls: For doing barbell curls first stand still with your feet shoulder feet apart. Then hold the barbell with the underhand grip and make sure your hands while holding the barbell are slightly wider than the shoulder. Curl the barbell towards your shoulders and then slowly go back to the original position.
2. Dumbbell curl: Stand still and hold the dumbbells in your hands with your palms facing towards you. Now curl the dumbbell towards your shoulder.
3. Concentration curl: Keep your feet flat on the ground while sitting on a bench. Hold the dumbbell in your one hand first in the front of your body with your palms facing upwards. Now slowly curl the dumbbell towards the direction of your shoulders and come back to the starting position.
4. Cable curl: Stand with feet shoulder-width apart and hold the cable with an underhand grip. Make sure that your hands are wider than shoulder-width apart while holding the cable and slightly bend your knees. Then curl the weight towards the shoulder and go back to the starting position.
5. Hammer curl: Hold the dumbbells in your both hands and now make sure that your palms are facing towards each other. Now curl the dumbbells towards your shoulder. Then go slowly back to the starting position.
Why should you train your biceps?
1. Functional strength: Strong biceps help us to do many daily activities like carrying bags, picking up children, or lifting groceries. Biceps strengthening makes daily tasks easy.
2. Balance and symmetry: Making strong biceps makes your physique aesthetic and helps to create a balanced and symmetrical physique.
3. Joint stability: Strong biceps improve the stability of joints, especially in elbow and shoulder joints. This reduces the risk of injuries while doing the workout.
4. Improved performance in sports: Sports like martial arts, rock climbing and gymnastics require strong biceps for optimal performance.
5. Metabolic benefits: Exercises that target biceps increase metabolic rate, help in weight loss, and help in weight management.
6. Bone health: Resistance training helps to prevent osteoporosis and reduce the risk of fractures by increasing bone density.
7. Posture benefits: Training upper body muscles along with biceps helps to maintain good body posture by supporting the spine and shoulders.
Why is a bicep workout important?
1. Metabolic benefits: Exercises that target biceps increase metabolic rate, help in weight loss, and help in weight management.
2. Functional strength: Strong biceps help us to do many daily activities like carrying bags, picking up children, or lifting groceries. Biceps strengthening makes daily tasks easy.
3. Bone health: Resistance training helps to prevent osteoporosis and reduce the risk of fractures as you age by increasing bone density.
4. Functional fitness: Strong biceps increase functional fitness and a person can do many tasks with ease.
5. Improved athletic performance: Sports like martial arts, rock climbing and gymnastics require strong biceps for optimal performance.