Nowadays, Fitness is like a very important factor in each and everyone's life. Especially during this covid-19 pandemic, being fit and healthy plays a very major role in life. You need to keep your immunity strong to fight in  this pandemic. Here, in my first blog I am going to tell you about how can you train, when to train, what to train and how much to train.

Which muscle is everyone's favourite muscle to train? I'll say biceps. Which muscle is really attractive to flex in your mirror after training? Biceps! But to flex , you need to know what kind of exercises will help you to grow them and make that Arm buddy pop out! Lets find out. 

Bicep curl (Alternate)

Biceps curls are one of the most important exercise to grow your biceps. Take a dumbbell of sufficient weight. Start with one hand, put you elbow slightly ahead and pull the bicep all the way up to your chest but make sure you are not moving your elbow back and forth. Pull the dumbbell only with the help of your forearm and wrist

If you are a beginner, I Recommend you to start with a weight of 2.5-4 kgs with 3 sets of 20 reps, Don't push yourself right from the beginning. Let your body get into a new comfort zone and adapt the changes it may see in you. Similarly start with the other arm and repeat. 

PRO TIP: When you pull the dumbbell upwards, try to hold it for 1-2 Seconds and Squeeze your bicep in that duration which helps you to get a better pump growth. 

Hammer curls

Hammer curls help to grow the long head of the biceps and also the brachialis which is also another muscle in the upper arm. It is really very similar to biceps curls but targets differently. 

Take a pair of dumbbell in way you hold a hammer. Keep your wrist tight, Core engaged, Torso Locked and pull the dumbbell all the way to shoulder and squeeze your biceps at the top. For beginners, do single arm at once and gradually increase weight and number of sets and reps 

Dumbbell Concentration Curls

For dumbbell concentration curls sit on a flat surface like a chair where your knees are bent on 90°. pick a dumbbell Of lighter weight and bent over. Put the dumbbell on the inner portion of your thigh Just neighbouring your knee. Put your other hand on its respective knee to create a good momentum.

Slowly lift the dumbbell by creating good momentum. While pulling the dumbbell upwards hold on for 1 or 2 seconds and squeeze your bicep to create a good amount of time under tension. Do 3 sets of 10 to 12 reps. similarly do the same process with the other hand. Dumbbell concentration curls give you a very good amount of pump after your bicep workout.

Cable Curls

Cable curls are done in many different ways. Cable machines helps you to grow your arms even your chest and Shoulder so basically it targets your whole upper body you can even train your legs with cable machines

For cable curls stand a couple of feet away from the cable machine. Do one arm at once only. place the opposite foot of your curling hand in order to maintain a good balance. Pull your arm towards your shoulder only with the help of your elbows and forearms. Squeeze your bicep at the top for minimum one or two seconds and slowly lower your arm and repeat the process with the other hand. do 3 sets of 10 to 12 repetitions with medium weight only.

Barbell Curls

for more bicep growth barbell curls are one of the greatest exercise to give the bicep really good pump. it even targets long head and short head of your bicep also. try to go till failure every barbell curl set.

take a barbell and old it with your Palms facing outside with slight shoulder width apart. take a comfortable weight. keep your elbows tucked in and pull the barbell towards your chest by inhaling through your nose. hold this position for 1 to 2 seconds and lower the barbell to which origin position by exhaling through your mouth. do three sets of 10 to 12 reps with a good amount of weight

you can even do wide grip barbell curl by placing your hands a bit more than shoulder width it targets the long head of your muscle.

Chin ups

for this exercise you're going to need a chin Up Bar it may be in your gym or your home or your garage. it needs to be high enough so that while doing it your feet won't touch the ground.

hold the chin Up Bar firmly with your hands. Engage your core and take a deep breath. pull your body upwards by bending your elbows and make sure you lift your body about the level of your hands and hold this position for 1-2 seconds and exhale. try to go for as many reps as possible. repeat this three or four times.

Conclusion

Try to work the biceps or triceps exercises 2-3 times a week. It may help you to achieve bigger growth by proper form and proper rest to your body. 

Make sure you also include exercises related to your chest, shoulders, back,  triceps, legs and core in your workout too. Do not overdo cardio for muscle gaining

For proper growth you need to have a nutrition rich strict diet as you need to fuel up your body with proper food to have enhancement in your growth. Try to eat as much as protein in every meal of your day