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Biceps routine for women

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This routine is designed to be elaborated with few artifacts, the objective of this is that it can be done from home or people who have little time to exercise. The equipment that we will need to perform this type of training are only leagues, dumbbells, leggings and body weight. This training program will consist of three stages divided into warm-up, central phase and recovery phase. A pre-heating of 5 minutes will start. the central phase will consist of two blocks of 3 exercises, with four rounds each (series) having a micro pause at the end of each round of 90 to 120 seconds, a micro pause of maximum 10 seconds will also be taken into account in the translation of one exercise to another, at the end of each block a macro pause of maximum 3 minutes for recovery, the recovery phase will consist of an approximate 10 minutes

Reviewed by the Editorial Team of Kiwilimón

Step by Step of: Biceps routine for women

WARM UP: it will consist of performing jumping jack (jumps with separation of the legs) these will be performed at a moderate speed with the aim of proper joint lubrication and raise body temperature.
CENTRAL PHASE (FIRST BLOCK): three exercises of the anterior brachial and brachial biceps area will be performed.

Elbow flexion with simultaneous standing garters with position of the wrists in supination with the shoulder in a position of 90 degrees (you can embrace the league on a column to perform this exercise) 15 repetitions.

Dumbbell curl isometric at 90 degrees simultaneously with position of the wrist in supination 20 seconds.

Simultaneous dumbbell elbow flexion with neutral wrist position with the shoulder in a 90 degree position (you can embrace the ligament on a column to perform this exercise) 15 repetitions.

CENTRAL PHASE (SECOND BLOCK): three exercises of the anterior brachial and brachial biceps area will be performed.

Simultaneous curl 21 with dumbbells with position of the wrists in supination 21 repetitions.

Elbow flexion with isometric foot loops simultaneous with neutral wrist position with the shoulder in a 90 degree position (you can embrace the league on a column to perform this exercise) 20 seconds.

Simultaneous dumbbell curl with wrist rotation sitting on a 90 degree bench.

RECOVERY PHASE: will consist of a stretch in the muscle groups of the lower train as the upper train each of these will be done in an active way that is to say the elongation of the muscle will not be performed with some kind of support each stretch will have a time of 7 a 12 seconds
THIS TYPE OF TRAINING CAN BE GIVEN A PROGRESSION USING THE FOLLOWING VARIANTS: EXECUTION TIME INCREASE OF REPETITIONS WEIGHT OR RESISTANCE (IN CASE OF USE OF LEAGUES AS WELL AS DECREASE IN THE TIME OF REST.

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