Influencer Shivay runs his own fitness channel on YouTube ‘Junior fitness’. He shares four home biceps workouts for people who don’t want to go to the gym.
The fitness freak shares four basic resistance exercise techniques using brick blocks that help to build bicep muscles and get muscle cut appearance.
Shivay believes that biceps and chest workout exercises are the favorite exercise for bodybuilders because these two muscles give a stunning look to a man.
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To begin with, take two blocks of brick. Although bricks weigh less; with a proper technique, you can build stunning biceps muscles by working at your home.
Prerequisite: Warm up your body for at least 10-15 minutes.
Why warm up?
Warmup heats up the body, increases blood flow to the tissue, increases mobility in joints and muscles, and prepares your body to allow a range of motions and sustain minor injuries.
Warm-up exercise:
Start from the upper body and end with a lower body warmup exercise.
For each exercise, 10 repetitions are recommended.
- Head rolls(clockwise and anti-clockwise) and head side press
- Shoulder rolls(forward and backward)
- Arms rotation(forward and backward)
- Helicopter move(both hands to the side and hip turning)
- Trunk rolls(both hands on hip and rotation)
- Jumping Jacks
- Squats(with feet parallel)
- Leg stretch with runner’s stride
- Front bending while touching a toe
- Leg raise straight and side
Exercise 1: Reverse pushup(biceps pushup)
15 repetitions with 3 sets.
To do this exercise point your palm in the reverse direction and do push-ups. Make sure your hip and shoulder align in a straight line and your body weight is on the shoulder muscles.
Upon performing bicep pushing you can feel the pressure on the biceps muscle.
Exercise 2: Holding brick up and down movement with palm facing up
15 repetitions with 3 sets.
Lock both your elbow to your ribs and hold the brick in each hand, and keep your forearm straight. You should hold the brick while your palm is facing up.
Now move your forearm down and up alternatively, keeping your elbow static and fixed.
Exercise 3: Holding brick up and down movement with palm facing each other
15 repetitions with 3 sets.
Lock both your elbow to your ribs and hold the brick in each hand by facing your palm to each other.
Now move your forearm down and up alternatively, keeping your elbow static and fixed.
Exercise 4: Bicep exercise sitting on the chair
15 repetitions with 3 sets.
Make 90 degrees angle between your both the foot(for example: if your right foot is pointing in the east direction then your right leg should point in the north direction).
If you are doing this with your right hand, lock your right elbow on the right knee(and vice versa). Hold the brick and make it down and up.
