HAMMER FLEXION IN LAGARTIJA POSITION
How to do it Take a pair of light dumbbells and put yourself in a pushup position. Without moving your upper arm, flex the weight of your right hand toward the shoulder on the same side. Lower it and repeat the movement with the left. Continue alternating push-ups with both hands for periods of 30 to 60 seconds. Do three sets of this exercise.
How it works By doing a pushup rather than a paddle, you will move the weight further away from your center of gravity and the base of your support. The muscles in your lower back will work hard in time to stabilize your spine, making this one of the best abdominal exercises you’ve ever done.
SINGLE-ARM FLEXURE
How to do it Choose a dumbbell that you cannot flex more than five times. Stick your elbow against your ribs, flex with the weight, turning your palm so that it faces your shoulder at the top of the movement. Do three repetitions per side as many times as possible in five minutes. When you can do it 10 times, increase the weight.
How It Works Your biceps do two things: bend your elbows and rotate your forearms upward. Doing it with a lot of weight and few repetitions gives you results quickly. When you do these knee curls with the dumbbell on one side, your obliques work extra to keep you upright, giving you another way to attack your lower back and biceps.
FLEXION WITH SCISSOR JUMP
How to do it Hold two dumbbells at your sides with your palms facing in, jump and fall with your left leg forward, while flexing the dumbbells towards your shoulders. Return to the starting position and repeat landing with the right. Do it for 20 seconds or 10 repetitions. For a four-minute cardio workout rest 10 seconds after each set and perform eight of them.
How it works With light weights it is a great cardio exercise that works your biceps. With more weight is a strenuous power exercise. The deeper you lower into the stance and the faster you jump back to the starting position, the more you will work the fibers of the fast-twitch muscles.
CURL WITH LEAGUES
How to do it Stand in the center of an elastic resistance band. Hold the top of it with your palms facing each other. Flex to your shoulders and jump with your feet apart. Do the reverse movement to return to the starting position. Complete 10 reps or 20 seconds. Do eight sets resting 10 seconds between each one. You can mix them with series of traditional push-ups.
How it works Jumping with the resistance of the band attacks the hip muscles that provide stability during movements and squats. Strengthening these muscles will improve the appearance of your lower body, in addition, this movement will force your biceps to work very hard as well.
SQUAT FLEX
How to do it: Hold a pair of light dumbbells and stand with your feet shoulder-width apart and the tips pointing out. Push your hips back and squat until your thighs are parallel to the floor. Rest your elbows on your thighs, flex and lower the weights for 30 or 60 seconds. Do this one arm at a time to add an extra element of instability.
How it works This movement forces your thighs to open, in the same way, that it happens with your hip, releasing tension in the lower back (something that happens if you are sitting in front of a desk on a daily basis). Pressing your arms against your thighs prevents other muscles from participating in the movement.
CURL WITH FLEXION
How to do it Use dumbbells weighing between 2 and 4 kg more than those you use regularly. Stand with your feet hip-width apart and slightly bending your knees and hips. Now straighten up explosively as you flex your elbows to bring the dumbbells down to your shoulders. Take five seconds to drop the weights. Perform three sets of five repetitions, rest 90 seconds.
How It Works Your muscles can lose more weight than they can lift. That’s why eccentric (or negative) repetitions stretch muscles and can cause them to grow. Of all the routine, it is the movement that impacts with more violence to your biceps, so you will see results.