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How To Tone Biceps Fast (Best Exercises To Do!)
Monday, 23 July 2018


Biceps are the muscles at the front of the upper arm and if you are reading this article, there’s a fair chance that you are looking to tone up.

That being the case, the initial thing to understand is that toning up any given are of the body is best achieved with an overall weight loss and toning program – If you have excess weight, there is a minimal chance that you’ll be able to tone one specific are of the body. So shedding the excess weight is the initial step to take.

Effective Weight Loss Tips

Many people are self-conscious about their weight and want to work towards losing weight properly. Although this may be true, a lot of individuals do not know how to lose weight properly. Your progress along the road to weight loss will be sped up considerably if you use the following tips.

1. Reduce your calorie intake

One fat gram contains two times the calories you will get in one gram of protein or carbohydrate. Reduce the amount of high-fat foods, and limit your overall intake of dairy products and oil. You can add fibre to a diet by using vegetables and fruits will help you feel satisfied longer and help you avoid high-calorie foods.

2. Manage your stress levels

When our body is stressed out, it tends to hoard onto calories and fat as a defense mechanism. When you are stressed, your body thinks that you are in danger hence holds more fat. Stay as calm as you can to try and lose weight.

3. Eat small bites until you feel satisfied

If you eat too fast, you will consume a lot more calories because your body will not have the opportunity to signal you that you should stop eating. If you can keep these tricks in mind, you will find that losing weight is a simple process.

4. Find a weight loss buddy

You can encourage each other when you feel lazy and call each other for support when you discouraged and don’t have the energy to attend a gym. It is also useful to have other people help you adjust your strategies if you fail in meeting your goals. Of course, your partnership wouldn’t be complete without shared celebrations when you meet your goals.

Want to know how to tone biceps?

Unlike the abs or chest, biceps can easily be noticed and are faster to develop. If you are unfamiliar with the biceps, these are the pair of muscles in front of the upper arm which connects the elbow and the shoulder. When you build bigger biceps, they will be helpful in sports and athletic activity but beyond that, having stronger muscles helps you with everyday life and lifting.

The following are tips on how to tone biceps fast:

For starters, when lifting a barbell or dumbbell, apply more weight than you are used to. Do at least three sets of 12-20 repetitions a few times per week as a general rule, but a qualified fitness trainer will be able to provide you with a specific program for you to follow.

Fully extend and curl your arm during each routine. Don’t use your shoulders, only your arm muscles. Remember, for this exercise, quality over quantity.

Once the muscles are adapted to the routine, you can increase the weight with fewer repetitions (for muscle mass) or do more repetitions with the same weight (to maintain the tone without growing in size).

If you have any condition that can or may be affected by the routine, consult your doctor or physician first.

Best Biceps Exercises

Concentration curls

These are perfect for just squeezing definition into your bicep muscles.

Barbell Curls

This move is great for bicep length and thickness. The key is always to use a full range of motion. Never cheat you can no longer keep good form.

Preacher curls

This one is a perfect movement for isolating the bicep and lifting heavy at the same time. Use this movement to its fullest

Incline Curls

This exercise is fantastic for “connecting” your biceps and forearms together. It is also good for offering the fullest range of motion in any one bicep movement.

Resistance Training Tips

Resistance training is an exercise that has to do with strengthening your muscles by using any kind of weight. It can be very beneficial for your overall health. Beginners should start off slow and build their way up to harder lifting and longer sessions.

It is a good idea to find a partner to train with or get a fitness expert to help guide you. Always warm up before trying any kind of resistance training too. The following are resistance training tips:

1. Grip

Try varying your grips. After you gained experience at working out, your muscles may start resisting any growth on exercises which are familiar to them. Various grips can assist to make these familiar exercises different, which can cause further muscle growth.

2. Power

Make use of a power rack in to prevent crushing of barbell while you are doing a big squat. Masses of squat racks that contain pins which can be set below the maximum squatting depth.

3. Be resourceful

If you can’t get to the gym for whatever reason, don’t skip your workout. You can just do chin-ups, dips, and push-ups in your home.

4. Machines

When you are new to weight training, then you should begin slowly. It is often better for beginners to begin with machines rather than free weights.

Some popular exercises for arms are Dumbbell Bicep Curls, Straight Bar Curls, Dumbbell Wrist Curls, Preacher Curls, Dumbbell Concentration Curls, Barbell Wrist Curls, Standing Barbell Curls, Hammer Curl, Reverse Curls, and Barbell Reverse Wrist Curls.

After you have completed any of the above exercises, you will feel a good burn in your biceps. Keep this routine up and watch your biceps grow!




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