4 Best Bicep Exercises For Mass

4 BICEP EXERCISES : TRAINING

Hello guys kaise ho aap sab umeed karta hu ache hoge aaj kafi time baad blog likh rah hu aaj ka jo humara topic hai wo bicep ke uper hai main aaj apko ek nayi information duga bicep ke bare me hum apko exercise ke bare me btayege muscle gain karne ke liye sath hi me apko ye bhi btayege apko set kitne lgane chaiye isme hum super set ki baat karege jo apka size grow karne me help karega humari body me bicep chota muscle hai bicep ko aap kam exercise me bhi ache se train kar sakte hai sath hi grow kar sakte apko iski jada exercise lgane ki jarurt nhi padti kyu bicep humari body ka chota muscle hai.

1. Standard Grip Barbell Curl + Close Grip Barbell Grip (SUPER SET)

Humari jo pahli exercise hai wo hai barbell curl isme aap Ez barbell ka istmal kar sakte hai state barbell ka istmal bhi kar sakte hai agr aap naye hai apko jada time nhi hua exercise karte hue toh aap Ez bar ka istmal kare bicep ke 2 heads hote hai long head or short head yah per hum long head ko train kar rahe hai iske sath hum super set karege apne itna heavy weight istmal nhi karna hai ki apki arm hi uper na jaye aap jaberdasti utha rahe ho apne utna weight rakhna hai jitna aap mind connection ke sath kar paye.

Ab hum jo super set karege wo short head ka hoga Ez bar ka istmal kiya hua hai apne iss exercise me apne grip inside pakdna hai jisse apka short head train hoga jo outer bicep hai jab apke hath inside hoge tab apki tension sari outside jayegi apka outer muscle train hoga apne mind connection bana kar karna hai apne bicep ki exercise karte hue shoulder ko gira kar karna hai kafi log shoulder tight kar ke uper chada lete ye galat asa na kare ab baat karete iske set ki apne dono exercise ke 3set 8 rap ke lgane hai dono exercise ko sath me lgana hai grip barbell or close grip dono exercise ke super set lgane hai sath me one by one.

2. Dumbbell Hammer Curl + DB Incline Curl (SUPER SET)

 Humari dusri exercise hai dumbbell hammer curl or DB incline curl lekin pahle hum dumbbell hammer curl ke bare me baat karege aap iss exercise ko baith kar bhi kar sakte hai baith kar karne ka fayda ye hai ki aap apni body ko jada hilaoge nhi agr aap baith karna hai toh aap apne back sidhi rakhe chest bhahr rakhe khadhe hokar karne se humari lower body se bhi help mil jati dumbbell ko uper lift karne me lekin ye galat hai agr aap naye hai toh baith kar kare baith kar apko apni body ko jada move nhi karna padega.

Ab baat karte hai iss exercise me jo apko super set lgana hai DB incline curl isme aap ek chize dekho ki apki isme upper body lock ho gyi hai hammer curl me apki upper body lock nhi thi per isme humari upper body lock hai iss exercise me sirf bicep kam karege iss exercise me apki takat bhi jada lagegi iss liye aap heavy dumbbell ka istmaal na kare itne apne jitne rap lgane hai us hisab se weight dale ki apke utne rap ho jaye  kitne set kitne rap lgane hai wo main apko bta duga jab aap dumbbell ko uper le kar jaye toh squeeze jarur kare.

 3. Machine Preacher Curl 

Preacher curl me hum yah per long head ko train kar rhe hai ye exercise bicep ke length ore peak ke liye hai bhoht jaruri hota hai jab aap exercise kar rahe ho toh aap us muscle ko squeeze kare jaise humne iss exercise me karna hai koshish kare ki aap ek second tak hold kar ke rahe ye bhoht jaruri hai apko iss or acha benifit mil sakta hai jab aap squeeze karo toh tab apko hold karna hai one second ke liye jitna jada aap squeeze karege utna jada aap blood ektha karege muscle me toh jitna jada aap blood ektha karege utne hi jada wo neutron supply karega apke muscle me sara din me jo aap khana kha rhe hai protein fish eggs chicken ke through toh wo stomach break kar ke protein ko amino acid me convert karti hai phir wo amino acid blood ke ander jata hai phir uske baad wo muscle ke ander jada hai isme apne 3set 8 rap lgane hai.

4. Reverse Cable Curl + DB Wrist CURL ( SUPER SET)

Aap bicep ki jis din bhi exercise kare forearm ko jarue train kare ye isme apko apni arm ko age le kar nhi ana or jatke nhi marne kamar sidhi rakhe upper body ka istmaal na kare cable ko kichne ke liye aap isme state bar ka istmaal bhi kar sakte hai apko jisme acha feel ho aap usme kare iske sath apne super set lgana hai.

Isme humne jo super set lgana hai wrist curl lgana hai iske bare me bhi apko pta hoga agr apko nhi pta toh aap start jarur kare ye kafi achi exercise hai forarm ke liye apne isme squeeze jarur karna hai nhi apko iskafayda nhi milega forarm me squeeze karna jaruri hota hai isme apne 2set 8rap lgane hai dono me.

Guys ye tha aaj ka topic hai ummed karta hu acha laga hoga apko agar excercise ki image chaiye toh aap google per nikal sakte hai exercise ka naam likh kar apko isse pta chal jayega kon se exercise hai iske bad apne apni diet per dhiyan dena hai achi diet lekin jisse apka muscle grow ho apko kuch puchnaa ho contact us me ya comment me puch sakte hai toh guys milte hai naye topic ke sath tab tak ke liye bye take care.