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Your biceps are the most eye-catching part of the body. You can easily show them to everyone and it’s also easily visible without removing clothes. Big, massive biceps are emphasizing masculinity. The bicep is also the most attractive body part and it changes the appearance of a person totally. So, those are the most important exercises which will help you to grow your biceps in no time.

HOW TO GROW YOUR BICEPS BY THESE SIMPLE EXERCISES

The fact behind biceps is that making yourself smarter and more fit that why we created a list of biceps Exercise that will help you out to grow your guns.

1. BICEPS CURLS

This is one of the most common exercises that is done by the starters to grow your biceps. It is common but this did not mean that it’s not effective. It too many effects on biceps and help them to grow.

How to do biceps curls:

  1. Stand straight on your feet, take a dumbbell in your both hands facing forward keep your elbows close to your body and your palms facing forward.
  2. Now, take a long breath and curl your Biceps and put a contract on it. Contracting your Biceps until it reaches your shoulder level. Hold it there for some seconds and press your Biceps.
  3. Then slowly goes down your hand up to starting position and release pressure from your arm.
  4. Repeat this process Min 15 times.
  5. Make sets of 3 of 15 reps each.

2. HAMMER CURLS

This is the second most wonderful exercise for letting grow your biceps. This will help in growing the size of biceps and also make it stronger and hard.

How to do hummer curl:

  1. Stand on your feet and take dumbbells in your both hands and hold it in your sides
  2. Start flexing your Biceps up to half but don’t touch your shoulder. Hold it there for seconds.
  3. Then release your hand and come in starting position.
  4. Repeat this process 15 times
  5. Make sets of 3 of 15 each.

3. WIDE GRIP CURLS

The barbell wide grip biceps curl exercise is a wide grip version of the bicep curl. It targets the lateral (outer) portion of the bicep muscle.

How to do wide grip curls

  1. Stand up with your torso upright while holding a barbell at the wide outer handle. The palm of your hands should be facing forward. The elbows should be close to the torso. This will be your starting position.
  2. While holding the upper arms stationary, curl the weights forward while contracting the biceps as you breathe out. Tip: Only the forearms should move.
  3. Continue the movement until your biceps are fully contracted and the bar is at shoulder level. Hold the contracted position for a second and squeeze the biceps hard.
  4. Slowly begin to bring the bar back to the starting position as your breath in.
  5. Repeat for the recommended amount of repetitions.

Breakfast is the fuel that keeps you charged for the whole day as being the most important meal of the day. You must pay attention to the food you are eating in your breakfast. The food you eat your breakfast supplies energy your system and keeps you full for the day.

in your breakfast
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It is a big struggle to control your food cravings and satisfy your taste buds at the same time. Your breakfast should be healthy enough as it’s the starting meal of the day. However, some foods are very beneficial as well as fulfilling to your stomach through which you can enjoy your breakfast without any guilt.

HEALTHY RECIPES YOU SHOULD HAVE IN YOUR BREAKFAST

Here, we present the easiest healthy recipes which you can enjoy your breakfast every day;

1. OATS UTHAPPAM

in your breakfast
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Oats Lovers, there is one more delicious food that you can have with your oats- Oats Uthappam. This is an ideal combination for the first meal of the day. It reduces bad cholesterol, prevents constipation problem as well as manages your blood pressure and sugar levels. What you all require is-
100g uncooked oats, 100g of Rava, 150g of curd, 100g of chopped capsicum, tomatoes, 2tsp green chili paste, 8tsp of olive oil and salt according to your taste.
INSTRUCTIONS to be followed;
Mix well the oats, veggies, chili paste, salt into the curd so that the batter can become semi-liquid. Add 1/2tsp of olive oil on a semi-hot pan. Then pour the batter you made into the pan and spread it around just like a dosa. Once the one side of the uthappam gets browned, flip to the other side and roast until it gets golden brown and then enjoy your dish.

2. SPROUTS POHA

in your breakfast
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Sprouts Poha is healthier than potato Poha as sprouts are rich in proteins, vitamins, and fiber. It helps in detoxifying your body and cleanses out impurities from your body. What you all need is-
1 ½ cup of Poha, 1 ½ cup of boiled sprouts, 1tsp of oil, 1/2cup of chopped onions, 1/2tsp of mustard seeds, 1/2cup of turmeric powder, 1tbsp of lemon juice, 1tbsp of sugar, salt and green chilies according to your taste.
INSTRUCTIONS to be followed;
You need to do is heat the oil in a non-stick pan and then add mustard seeds. After that add onions and chilies and let them fry till it gets a little brown. Then add sprouts to it and fry for 2-3mins. Add and mix well the turmeric powder, salt, and sugar for a minute. Then pour 1/4cup water and allow it to cook for 1-2mins. At last, add Poha and lemon juice and mix well and let it cook for few mins. Now just enjoy your healthy Poha.

3. MASALA EGG WHITES SCRAMBLE

in your breakfast
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Scramble is healthier than an omelet. Egg whites are being the best source of carbs-proteins. This is the best dish which you can have for breakfast and even for an evening snack. What all you need is-
8 egg whites, ¼ chopped red and yellow bell pepper, ½ chopped onion and garlic, a pinch of chili powder and salt, 1/2cup of cooked rice according to your taste, 1 slice of grated cheese.
INSTRUCTIONS to be followed;
Mix all the egg whites with pepper, chili, salt, onion, and garlic. Then take a cooking pan and add few drops of oil. Now mix the scramble in the pan and add cheese. You want you can sprinkle some cooked rice and serve.