Work Your Biceps Without Equipment?
Do you want to work on your biceps but do not have a dumbbell or machine? It is not a problem! Here is a small, simple, effective and complete exercise that will allow you to work your biceps without equipment: the "thigh biceps".
The "thigh biceps", because it does not use any equipment, allows you to concentrate effectively on the work of the biceps for optimal results. When performing this exercise, it is essential to focus on your muscle sensations.
Start Position
Stand up, your body perfectly straight. Lift off the left leg until the thigh is horizontal. Grab the underside of your left thigh with your left hand.
Let the weight of your thigh rest entirely on your hand. Your thigh is a dead weight completely relaxed. Concentrate on the contraction of the biceps which allows the support of the thigh.
Keep the trunk as vertical as possible. To help keep your balance, you can raise your right arm to the side or lean against a wall.
Performing the Exercise
1. Flex the left arm to bring the thigh closer to the chest. The contraction of the biceps should intensify.
2. Go back down thigh by releasing the biceps a little. Do not fully extend your arm: maintain a very slight bend in the down position.
Please note: your trunk must remain vertical and under no circumstances should you lean forward to facilitate movement.
If you are unable to bring the thigh fully to the chest without leaning forward, stay straight and do not fully raise the thigh.
Rhythm and Repetitions
The movement must be done slowly : 3 seconds on the way up, 1 second in the up position and 3 seconds on the way down.
Repeat this as many times as necessary to feel a start of burning in the biceps. Repeat on the right arm with the same number of repetitions.
After a minute of rest, start a second set. Complete 5 sets in total.
Variants
To intensify the exercise, shift your grip to the upper thigh.
To make it easier, grab the lower thigh instead.
Benefits
This exercise builds strength and endurance in the biceps. By bringing the thigh up to the chest, you also solicit the top of the back.
The thigh biceps are also a great way to work out your balance all in sheathing the upper body.
This movement stems from the psynetic method. You will soon discover how this method proposes to strengthen the antagonistic muscles of the biceps: the triceps.
In the meantime, do not hesitate to let us know your impressions by leaving a comment!
