Want to work your biceps but don't have a dumbbell or machine? That's no problem! Here is a simple, effective and complete little exercise that will allow you to work your biceps without equipment:the "thigh biceps".
The "thigh biceps", because it does not use equipment, allows you to effectively focus on the work of the biceps for optimal results. When performing this exercise, it is essential to focus your attention on your muscle sensations .
Stand upright with your body perfectly straight. Raise the left leg until the thigh is horizontal. Grab the underside of your left thigh with your left hand.
Let the weight of your thigh rest entirely on your hand. Your thigh is a completely relaxed dead weight . Concentrate on the contraction of the biceps which allows the support of the thigh.
Keep the trunk as vertical as possible. To help you keep your balance, you can raise your right arm to the side or lean against a wall.
1. Flex the left arm to bring the thigh closer to the chest. The biceps contraction should intensify.
2. Come back down the thigh by relaxing the biceps a little. Do not fully extend your arm:maintain a very slight bend in the bottom position.
Please note:your trunk must remain vertical and under no circumstances should you lean forward to facilitate movement .
If you are unable to fully bring the thigh back to the chest without leaning forward, stay straight and do not fully raise the thigh.
The movement should be performed slowly :3 seconds up, 1 second up and 3 seconds down.
Repeat it as many times as necessary to feel a beginning of burning in the biceps . Repeat on the right arm with the same number of repetitions.
After a minute of rest, begin a second set. Complete 5 sets in total.
To intensify the exercise, shift your grip to the top of the thigh.
To make it easier, grab the lower thigh instead.
This exercise develops strength and endurance in the biceps . By bringing the thigh up to the chest, you also work the upper back .
The biceps thigh is also a great way to work on your balance while sheathing the upper body .
This movement comes from the psynetic method . You will soon discover how this method proposes to strengthen the antagonistic muscles of the biceps:the triceps.
In the meantime, do not hesitate to let us know your impressions by leaving a comment!
