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1. There are numerous types or kinds of exercises and they
are generally being categorized in accordance with sex,
and growth. These exercises can be executed by men,
women, and children; but based on your weight, you will
find exercises that are not meant for ladies and are meant
for men. In this post, we will be talking about bicep
exercises; but, before we go deep into it, I would really like
to spell out to you what the bicep is and I want you to be
very patient with me, okay?

2. Definition: Bicep are muscles that are found at the front of
your upper arm. They assist in the movement of the arm
and its flexibility. The bicep are made up of two different
muscles and they are brachiallis and the brachii; and they
are connected to the radius bone of the scapula and the
forearm.

3. Wrestlers, I mean hand wrestlers, have muscles that are so
big and those things help them beat their competitors.
You can have small biceps, big ones and also medium
based on the types of exercises you take part in. Bicep
exercises can be put into various kinds and they will be
told you shortly. It will require a stretch of time before the
bicep muscle can be built and if you are expecting a
speedy result, I advise you to continue dreaming. Before
that, let me list the kinds of bicep exercises that can be
done by different sexes.

4. 1.Bicep exercises for women:

5. Bicep curls: This is sub-divided into two and it can be
accomplished as follows:

6. Instruction 1: Sit on a bench and make certain your legs
are certainly not together. Support the dumbbell- a
gymnastic gadget which has two wooden or metal balls
linked to a handle for weight exercises- in your left hand,
bend your elbow and lean into your opened legs. Let the
upper left arm be on the inner left thigh and let your
elbow contact the inner part of your knee. Make sure that
your full attention is focused on the hand. Then, you lift
the dumbbell carefully towards the face; stop briefly, then,
you move it downwards to its maximum length. Be certain
your elbows are not tightened. You are advised to do it
repeatedly for as long as possible depending on your
ability, sustenance and durability. Also note that you can
interchange for it to be even.

7. Instruction 2: Still sit on the chair, but this time around,
you are facing its back and with the dumbbell still in your
hand, position it on the chair's back. Make sure your
armpits are in line with the top back of the chair. Hold the
dumbbell parallel to the ground, then, bump up the
dumbbell to a 90 stage angle. Like I said previously, do not
stiffen your hand. Lift it slowly and you can do it again for
as long as possible. You can interchange also, to ensure it
is even.

8. Now, that is all about the women's bicep workout, to
begin with/just before we go further, I will want you to
know that you do not need to stress yourself; do it
according to your muscle power. Let's move further, shall
we?

9. 2.Bicep exercises for men:

10. Pull-ups for bicep: This is one important exercise for men
and in order to get it done, you need two chairs and a pole
which ought to be very thick enough to bear your weight.
Secure the pole to the chair and lie below it, facing the
ceiling of the room you are in. Make sure the distance is
best suited; then hold the pole and pull up slowly; count
two and lower your body to the chair. You can repeat the
process depending on your muscle ability.

11. Dips for bicep: For you to perform this particular exercise,
a good chair is needed. Let it face the bed at a short range,
place your hand to its sides and your heels should be on
the chair. Place all your body mass on your hands and
gently lower yourself to the bed, wrapping your elbows at
your backside. This exercise aids in the establishing of the
muscle and also in creating a nice physique for the
individual.

12. These bicep exercises are necessary for weight loss, weight
training, muscle building and a stable health. You are
required to do the one that best befits you and it must be
done continually to obtain a very good result.

13. Exercise helps in the repair of the physical and mental
state of the body. It guarantees that the body system
attributes properly and the rate at which side effects occur
will be reduced. It has been observed by doctors that
exercise helps reduce stress and increase the build of a
human.

14. To end this article, I would just like to say that the more
you perform these bicep exercises, the better your
chances of attaining your aims and goals.

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