Top 5 vežbi za bicepse koje morate raditi ovog leta

Ako želite da budete muževniji i privlačniji, onda morate poraditi na vašim rukama...

Svi muškarci koji se bave fitnesom i idu u teretanu žele da povećaju masu svojih bicepsa. Veliki broj muškaraca želi da ima velike ruke, pa je to razlog zbog kojeg su vežbe za biceps jedne od najpopularnijih. Pre nego što krenete sa ovim vežbama, imajte na umu da su vežbe za triceps isto toliko važne i da vaše ruke neće moći da dostignu pun kapacitet, ako ne radite vežbe za triceps u istoj meri.

Ovoga puta mi smo odlučili da vam pokažemo vežbe koje samo pogađaju bicepse. Dakle, za razliku od nekih drugih vežbi, koje istovremeno treniraju više grupa mišića, ove su kreirane sa ciljem da napadnu samo biceps.

Pogledajte ispod o kojim vežbama, je reč i kako se one rade:

1. Podizanje bućica iz sedećeg položaja

 

 

 

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Biceps Workout 🏆 @vqfit 🔥 ————————————————— 👇SAVE & Swipe Bicep Exercises👇 1. Seated Alternate Hammer Curls - 3 x 8 2. Halfway Curls - 3✖️8 3. Seated Bicep Curls - 3✖️8 4. Inner Dual Curls - 3✖️8 5. Seated Dual Hammer Curls - 3✖️15 ————————————————— DM for Coaching, Workout Plans, Nutrition Plans 📈 —————————————————- Gear - Vanquish Exodus Mens Black Shorts 🔥 . . . . #simplebuteffective #basicworkout #simplework #apartmentworkout #apartmentgym #homegains #homegym #biceppump #bicepgains #bicepexercise #biceppeak #showupeveryday #trainingguide #workoutsplit #biceptraining #arms #armsday

A post shared by Eddie McLaughlin l Fitness (@eddiesfitness) onJul 10, 2020 at 7:05am PDT

2. Povlačenje sajle

 

 

 

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SWIPE👉🏼👉🏼and SAVE __ CABLES ONLY BICEPS WORKOUT __ 1. EZ Bar Cable Curls 3x8 (4 second negatives) 2. Single Arm Hammer Curls 3x10-12 3. Reverse Grip Cable Curls 3x12 __ Did these after my Back Workout the other day! If I was to do this workout on an Arm Day then I’d probably up those sets! __ Let me know what you think of the workout in the comments below and don’t forget to SAVE🤟🏻😈 __ #bicepsworkout #bicepsday #biceps💪

A post shared by COOPER | Fitness Motivation (@cooperranney_fit) onJun 27, 2020 at 8:48am PDT

3. Biceps Kurl varijacije

 

 

 

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Bicep Building Exercises👇 ————————————— 1. Spider Curls (2✖️12) 2. Seated Curls (2✖️12) 3. Single Arm Curls (2✖️10 each) 4. Hammer Curls (2✖️12) 5. Preacher Curls (2✖️10 each) 6. Barbell Curls (2✖️12) - 👉 Here’s my main tips for training biceps. Always keep the weight out in front, never have your arm perpendicular to the floor. Always keep about a 10 degree angle out front. Avoid too large of a movement when completely the reps, although you should always extend your arm completely, you should not bring it too far up, as this is when you will loose all the tension. - SAVE this workout for later and SHARE with a friend who could use this! Let me know what you think of this routine below. - - - - #biceps #bicep #bicepworkout #bicepsworkout #bicepcurls #bicepday #arms #armday #armsworkout #armworkout

A post shared by Nick B - Fitness Trainer (@fitncb) onJul 14, 2020 at 7:07am PDT

4. Pričer Kurl

 

 

 

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Preacher Variations 🦍 - Give this routine a go 💪🏼 as always feel free to SAVE - @gymshark 🦈

A post shared by STEVE KRIS (@stevekrisofficial) onJul 9, 2020 at 12:06pm PDT

5. Bodyweight biceps vežbe

 

 

 

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💥BODYWEIGHT BICEP EXERCISES💥 -Bar Curls -Ring Hammer Curls -Ring Pelican Curls -TRX Curls -One Arm Chinup Eccentric . I need to do these more often! 😏 After your major compound pulling exercises, try out 1 or 2 of these bodyweight bicep burners. Aim for approximately 8-15 reps and 3-6 sets. Except the One Arm Chin Eccentrics, only do about 1-4 reps per set since this one is a bit heavy. . It can be difficult to progressively overload exercises like these. I suggest pushing for more reps per set or doing more sets. You can also just perform each set to failure. This way you know you've gotten the most out of any set at any intensity. (It's difficult to keep track of intensity because of how high the rings are, and how slanted your body is...) Once you feel like you're ready for more of a challenge, increase the intensity by moving your feet closer to or even behind the base of support (rings or bar). . 📋SAVE THESE EXERCISES TO REVIEW LATER🏴 #calisthenics #calisthenicsmotivation #calisthenicsworkout #calisthenicsaroundtheworld #bodyweightworkout #bodyweighttraining #bodyweightexercises #biceps #bicepworkout #bodyweightbicepcurl #anytimeanywhere #biceptraining #bicepisolation #calisthenicexercises #armtraining #isolationexercises #calisthenicstraining #tampagym #pumpworkout #barbrothers #streetworkout #bodyweightbiceps #bodybyrings #calisthenicarms

A post shared by Cameron Purvis (@coach____cam) onMay 18, 2019 at 1:13pm PDT