Being fit is important to maintain good physical and mental health. Now that summer is coming, we are exposing our bodies more and also we change routinewhich makes it harder to stick to our training routine. If you go on vacation or spend the summer in another city where you don’t have a gym or sports equipmentThese are the exercises you can do to keep your biceps trained.
Biceps workout without using sports equipment
Being able to stimulate muscles without applying dedicated or additional weight is possible in some exercises. For example, the squats, push-ups, sit-ups… The simple weight of the body is enough. By playing with the contraction times, you can make the exercise more or less intense.
However, there are other muscles, such as the biceps, that need weight to perform the exercise. The first movement that we are going to recommend This will only require a long towel. Your beach towel or a long towel you have in the bathroom can do the trick.
- You can do it sitting or standing
- Fold a napkin so that it is long and thin.
- Pass the towel behind your knee
- Grasp each end with one hand
- Contract your arm and reverse the force to create more resistance
The key to the exercise is contract your arm as much as possible to compensate for this lack of external weight. The longer you hold with your biceps activated, the better. You will need to perform high repetitions if you usually train biceps.
Train your biceps anywhere with this economical equipment
The first towel option is very interesting because it allows you to mark the reverse force that you can exert with your foot. However, you may not have such a long towel or you may not feel completely stable. In this case, You can use a classic: water carafes.
With different liters and therefore kilos of weight, you can adapt the training according to your needs. For just over a euroyou can buy a five or ten liter bottle and have enough material to train your biceps at home without any equipment.
Record any type of workout on your Apple Watch
The Apple Watch has more than fifty hidden workouts which include weight training, abs, jumping rope… Record everything you do to close your rings. To find these hidden workouts, simply:
- On your Apple Watch, go to the Workout app.
- Scroll down and click add workout.
- Select the training you are going to follow.
To measure and evaluate whether you are performing a biceps workout correctly with an Apple Watch, we recommend choosing the strength training. To know if you are doing a good workout, you can rely on your heart rate. In the application with the heart icon, you can find out the average for the day. This should be about 50-60 beats per minute. Therefore, by training, you should increase these pulse around 100. Of course, this varies from person to person.
No more equipment-free home workouts just by having your iPhone
Even if you don’t have an Apple Watch, with your iPhone you can do full workouts through the Fitness app and Apple Fitness+ service. If you haven’t tried it before, you’ll get a free trial, and if not, companies like K-tuin can give you up to three extra months for free.
With Apple Fitness+, you can filter the type of exercise you want to do: bodybuilding, HIIT, abs or core…you have up to twelve different workouts. All of this is also accompanied by the best music and with sessions starting from five minutes. With so much activity, laziness has nothing to do with it.
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