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  • Hi i am Rekha Ganguly. I am a fitness trainer. In this video I will be showing you few exercises

  • for your biceps. i will be showing you how to do barbell curl. Stand up with your torso

  • upright while holding a barbell at a shoulder-width grip. The palm of your hands should be facing

  • forward and the elbows should be close to the torso. This will be your starting position.

  • While holding the upper arms stationary curl the weights forward while contracting the

  • biceps as you breathe out. Tip: Only the forearms should move. Continue the movement until your

  • biceps are fully contracted and the bar is at shoulder level. Hold the contracted position

  • for a second and squeeze the biceps hard. Slowly begin to bring the bar back to starting

  • position as your breathe in.

  • I'll show you how to do barbell concentration curl. Start off sitting on the end of a flat

  • bench with your feet flat and your legs spread in a V position. Grab a dumbbell in one of

  • your hands with palms up grip placing this arm in between your legs and up against your

  • inner thigh just above your knee. Slowly curl the weight up towards your chest squeezing

  • your bicep on the motion upward and once you reach the top hold the position for a count.

  • Return back to the starting position. repeat the same exercise on the other hand.

  • I'll now be showing you how to do dumbbell alternate hammer curl.Stand up with your torso

  • upright and a dumbbell in each hand being held at arms length. The elbows should be

  • close to the torso. The palms of the hands should be facing your torso. This will be

  • your starting position. While holding the upper arm stationary curl the right weight

  • forward while contracting the biceps as you breathe out. Continue the movement until your

  • biceps are fully contracted and the dumbbells are at shoulder level. Hold the contracted

  • position for a second as you squeeze the biceps. Tip: Only the forearms should move.

  • I'll show you how to to EZ bar closed grip curl.Stand up with your torso upright while

  • holding an E-Z Curl Bar at the closer inner handle. The palm of your hands should be facing

  • forward and they should be slightly tilted inwards due to the shape of the bar. The elbows

  • should be close to the torso. This will be your starting position. While holding the

  • upper arms stationary curl the weights forward while contracting the biceps as you breathe

  • out. Tip: Only the forearms should move. Continue the movement until your biceps are fully contracted

  • and the bar is at shoulder level. Hold the contracted position for a second and squeeze

  • the biceps hard. Slowly begin to bring the bar back to starting position as your breathe

  • in.

  • I hope you guys enjoyed this video. Do hit the like button if you wanna get fitter then

  • subscribe to our channel.

Hi i am Rekha Ganguly. I am a fitness trainer. In this video I will be showing you few exercises

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女性のための4つのベスト上腕二頭筋ワークアウト|腕、肩、上腕三頭筋 (4 BEST BICEP WORKOUTS FOR WOMEN | Arms, Shoulders, Triceps)

  • 60 8
    Nitika Awasthi に公開 2021 年 01 月 14 日
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