TOP 4 KILLER EXERCISES FOR BICEPS.

Biceps: Aaj hum aap ko top 4 exercises batayenge biceps ki. Biceps muscle jo ki arms ka most important muscle hai or most visual muscle hai ladko ke liye toh biceps muscle baada hona most important hai. Ladke sooch te hai ki biceps achaa hona chahiye chahey baki muscle kaisi bhi ho lekin biceps achaa hona chahiye. Jaise ki aap ko pta hai ki biceps arm ka 40% hai jab ki triceps arms ka 60% hai. Biceps muscle most visual muscle hota hai hamari over all body mai kyu ki jab aap t-shirts pahente hai toh biceps bhoot attractive lagte hai.

Har koi aapna biceps ka size badana chata hai lekin sab ko iss ke baare mai sahi knowledge nahi hoti jis se wo aapna biceps ka size nahi baada pate hai toh aaj hum puri baate karenge kaise exercise karni hai kon si exercise hai kitne reps karne hai kitne sets karne hai sab kuch toh ayiye samaj te hai biceps ke baare mai.

Basically biceps me 2 muscle hoti hai ek brachialis or dosri hai brachil jo brachil muscle hai uss mai 2 muscle hai short head and long head. Jo muscle sab se bhaar or sab se chota hai wo hai brachialis jaise ki aap image mai dekh sakte hai or jo 2 muscle andaar ki taraf  hai or sath mai hai wo hai brachil. Brachil muscle mai jo muscle sabse aandar ki taraf hai or sab se moti hai wo hai short head or jo muscle uss ke sath mai hai or thodi lambi hai wo hai long head jaise ki aap image mai dekh sakte hai. Ab aap ko pta hai ki biceps mai kitni muscles hoti hai or kis muscles ka kya naam hai. 

Ab hum baat karte hai exercises ki kon si exercise kis muscle ko hit karti hai.

First Exercise: EZ Barbell Curl

Ez barbell curl mai aap straight bar ki jaga ez bar ka use karte hai ez bar ka use karne se aap ki wrist save rheti hai or uss mai injury hone ke chance kam ho jate hai. Ez barbell curl mai hamari grip aandar ki taraf hoti hai jis se ye exercise hamare biceps ke long head muscle or brachialis muscle ko hit karti hai. Ab baat karte hai iss exercise ke kitne sets or kitne reps karne hai toh basically agar aap bulking pe hai toh aap iss exercise ke 6 to 10 reps kar sakte hai or iss exercise ke aap 3 to 4 sets kar sakte hai. Agar aap cutting pe hai toh aap iss exercise ke 12 to 15 reps kar sakte hai or sets same 3 to 4 sets kar sakte hai. Or ek important baat jab aap bulking pe hai toh jaise jaise aapne sets complete karenge waise waise aap har set ke baad weight add karte jayenge or agar aap cutting pe hai toh aap light weight se exercise karenge.

Second Exercise: Preacher Curl

Preacher Curl mai aap ez bar ka use na kare straight bar ka use kare. Preacher Curl mai jab aap straight bar ka use karenge tab aap ki arm lock ho jayegi or sirf aap ka biceps kam karega jiss se aap cheating nahi kar payenge or saara pressure aap ke biceps pe hoga jiss se aap ka bicep achaa grow hoga. Ye exercise aap ke short head ko hit karti hai ab baat karte hai iss exercise ke kitne sets or kitne reps karne hai iss exercise ke same sets and reps karne hai jo ki first exercise mai hai toh aap first exercise mai dekh sakte hai kitne sets hai or kitne reps hai.

Third Exercise: Dumbbell Concentration Curls

Ye exercise aap 2 tarike se kar sakte hai standing dumbbell concentration curl or siting dumbbell concentration curl standing mai bhi same tarika hai exercise karne ka jaise siting mai hai bas aap standing mai khade ho kar exercise karte hai or siting mai baith ke. Ye exercise bhoot achii or powerful exercise hai aap ke biceps ke liye. Ye exercise primary brachialis or secondary long head muscle ko hit karti hai. Iss exercise ke bhi same sets or reps karne hai.

Fourth Exercise: Incline Dumbbell Curl

Ye exercise ko bhoot kam kiya jata hai lekin ye exercise bhoot effective hai aap ke bicep ko grow karne ke liye. Iss exercise ko jab aap perform karenge tab aap apne bench ko 45 degree par adjust karke exercise karna jab aap ye exercise perform kar rahe hoge tab aap ki body lock hogi or sirf aap ka bicep move hoga jis se sara pressure aap ke muscle pe padega jitna pressure aap ke muscle pe padega utna aapka biceps ka size bada hoga. Ye exercise aap ke long head or brachialis muscle ko hit karti hai. Iss exercise ke bhi same sets and reps karne hai.

Toh ye thi hamari taraf se 4 killer biceps exercises aap ko ye information kaisi lagi hame jaror bataye comment kar ke dhaneywad JAI HIND.