Toning biceps

Steps:

1. Grab a dumbbell in each hand, keeping a relaxed grip.
2. Choose a weight of less than 7 pounds. If you are a beginner, start with a weight between 1 and 2.5 kilos.
3. Stand with back straight and abdominal muscles contracted. Feet are fully supported on the floor separated by a distance similar to the width of the shoulders.
4. Hold the weights at your sides, leaving your arms relaxed and palms facing inward.
5. Start on the left side. Turn your wrist so the palm faces the front.
6. Turn up the weight slowly flexing the elbow. Keep the back straight, the shoulders relaxed and elbows close to torso.
7. Raise the weight until your knuckles are a 9 or 10 inches of shoulder.
8. Concentrate on contracting the biceps. Hold the position for 1 to 2 seconds.
9. Lower the weight slowly to its original position and then turn your hands inward. Activity focuses on the area and relaxes the muscle completely.

* Repeat the exercise of the right side.
* The movement of each arm should last about 5 seconds. Do not let the speed do the work for you.
* While doing the exercise, hold the sword and the right shoulder in place.
* Performs among 1-3 sets of 8-12 repetitions each.

• This exercise can be done in a manner and location that you want, but please note that you must sit on the edge of a bench or exercise with your back against the wall. Follow the steps above and keep an upright posture.
• Increase weight of 0.75 grams to 1.5 kilos to challenge your stamina. Whenever you perform the exercise properly, the more weight will help you develop stronger biceps.
• To tone biceps without increasing its size, try using lighter weights and perform more repetitions.
• To gain muscle mass , the more weight and fewer repetitions.
• To gain force quickly , the weights rose slowly. This will allow your muscles to work more on the force at high speed.
• Some exercises targeting the back and chest also work for the biceps. A physical therapist or a licensed personal trainer can give you many more exercises.

Finally, please note that some toned biceps may remain hidden beneath a layer of fat. Thus, cardiovascular exercise will help you get rid of that excess fat. Perform cardiovascular activity at least 30 minutes three times a week.