Goodbye to bingo wings! – Bicep curl

Bingo wins, or arm flabbiness can effect both men and women, particularly those of us who rarely exercise our arms.

In this and the next post on health and sport, we will recommend specific exercises that target our arms.

A common misconception is weight training will beef up your muscles. This isn’t necessarily true. If you want to firm up and tone your arms, raising light weights repeatedly will help your bingo wings disappear. On the other hand, if you want to gain muscular size, you will need to do exercises with heavier weights and fewer repetitions.

SEE ALSO: Goodbye to bingo wings! II – French press

The following exercise is called a “bicep curl“.

– Take a weight in each hand. Roughly between 1 to 2 kg if you are just starting weight training. If you can, hold the weights with your thumb towards the front. Bend your forearm towards your chest and at the same time rotate your wrist inside out.

– It is important to maintain your shoulders in an upright position (try rolling your shoulders back to ease any tension), and look forward. Keep your arms and elbows close to your body.

– Movements should be slow and controlled, make sure you resist and slowly lower your arms back down to the starting position.

If you are doing this exercise on your feet, your knees should be partially bent and your feet should be shoulder width apart. To keep them straight, you can also lean your shoulders on a wall.

If you find you need to swing your body to pull the weights to your chest, then it may mean your weights are too heavy. It’s important not to swing your body. Try to isolate the movement to your arms only.

RECOMMENDED: Cardio from Fushi

Bicep curls are a well-known, useful and easy to do exercise to keep your forearms fit and toned and that everyone can do at home. If you don’t have weights, you can use household items, maybe small bags of sugar for example? So long as you can easily grip the items and they are of the same weight, then you are good to go!

Say good bye to bingo wings!! It only takes a few minutes a day!!

Look out for more exercises in our Health and Sports section.
Find more “bingo wing” exercises here.

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