I want to teach you how to get big arms at home, with no gym equipment. Getting big arms is not just, At home workouts for biceps alone. Do you know that most of the part, the muscles that in charge of the size are actually triceps? Push-ups, diamond push-up, whatever extension trains the triceps. The challenge is biceps. In order to train your biceps, you need flexion. You need to curl. You need to go to the gym. You need dumbbells and so on. So the good news is, without equipment, you can also train your bicep.
So what you need is a towel. I would say a pretty long one, cause right here, you’re about to do a curl. Now, the question is how you curl a towel that is light-weight and how you build your at-home workouts for biceps with a towel. So to set this up, all you need to do is get down on the floor. You gotta place your towel in position. Make sure your towel is straight, and you’re going to put underneath your feet. So from here, make sure the towel is equal. You don’t want to do this. You don’t want to do that. Make sure they are equal and the same length, and right here, you need to suck in your stomach, because you need to stabilize your body, and to curl up your legs. All right? So towel underneath your feet, and just curl. So by doing this, you’re actually working your biceps.
So pretty fair guys will find this harder because of one thing Guys’ hamstring are normally tighter than women and ladies. So the tighter your hamstring, the more resistance, the more you will train your biceps. So I would say do like repetitions, and you have to switch because this is like stretching for your hamstring. You don’t want to get one side is nicely stretched, and the other side is not nicely stretched. Arms, I would say, you want to supinate out. You don’t want to do this yet. You want to supinate out, because when you supinate, this is where you train your bicep, and add a curl. Just like this. So when you do this, make sure you keep your chest upright, fully extend your elbow, and curl without moving
your elbow too much, because when you move your elbow too much, you will lose the isolation. So of course, you can add in the challenge by using more force of your legs. The more force you press, by doing a leg press, the more you kick, the more the resistance you will give to your biceps. 10 reps, left and right, the total will be 20 reps. And now, you’re not done yet. You’re about to do a superset. This time, other than a bicep, you’re gonna train the opposite muscle, and that is the tricep. It’s very straight-forward. This is known as the diamond push-up.
So diamond push-up, also known as the close-grip push-up, close grip works the triceps, and bonus, the chest and the shoulder. So in position, pretty straight-forward, just a push-up, but to begin a push-up, my favourite is to first start from the ground, because in the ground, you can pretty much set up. Keep your elbow close to your body, and push. For triceps, it’s okay to lock your elbow, because when you lock, this is where you give full stimulations to your triceps.
So I would say this one you can do like 10 repetitions because this is more challenging, you’re pushing your body weight, where biceps you can do and this you.
