AFFINER ses bras - biceps FINS et bras DESSINÉS 20min

Hi, this is the biceps video of the thin arm challenge. You need a pair of dumbbells of 2 kg and a pair of dumbbells of 1 kg for this session. It's important to have two different weights because we're going to work on endurance of very long series and you'll see, it's going to give you super interesting sensations in the arms. So let's go, first we warm up. You're going to open your feet shoulder-width apart, knees slightly unlocked. We're going to roll our shoulders back and we start to breathe. We get into our session, we focus, we know exactly what's going to happen to us. It's going to sting in the arms and also a little bit in the shoulders and in the back. I'm just moving back so I don't get the windshield. Always here, the pelvis forward and tilting. Always with a good breath. I inhale on two, I exhale on two. Chest rotation here. We're going to get bigger and bigger. It's very important to warm up the back because the big dorsal will help us work on the biceps too. We're going to work a lot on the pull-ups. Four more like that, go get a little further. Two, one and flat back, flat back. Go down flat back, knees bent and go up flat back. Always bent knees. I'll show you from the side, flat back and flat back. Always with a good breath. I inhale as I go down and I go up, I exhale. Bend your knees a little more, push your buttocks back a little more. And breathe. Keep your hands here on your knees, bring your feet a little closer. And here, alternating flat back and round back. A little more of the neck forward. Inhale, lengthen the neck and breathe. Chest a little higher, two more. And breathe. Exhale and breathe. Exhale, go all the way up. Always shoulders back. Warm up the wrists here, in one direction and then the other. Shoulders back for eight, seven, six. Bigger and bigger, bigger and bigger. I'm going to close my arms completely. Three, two, one and forward. First very small and then bigger and bigger. For the last four, four, two. Okay, we're getting into the body of the session. You take a pair of two-kilo dumbbells. Very simple, bicep curls. So you may already know. We're going to put our hands forward. Okay. And the hands are completely on the thighs. Shoulders clear of the ears. And we go for a minute and a half of bicep curls at two kilos. Alternate. It helps us to keep the warm-up going. To get in place. So you saw, I'm not back with my buttocks. I'm straightened up. I slightly push my buttocks forward. It forces me to do a kind of abs workout. I have my shoulders clear of the ears. And the shoulders are tight behind the back. There you go. And every time I touch the thighs and the shoulders. Thighs, shoulders, there's contact every time. It's very important to work on a really long movement. A long series. Anyway, in all this thin arm program, we're on long series, not too heavy. That's what we want. Thin arms, muscled arms. On the entire limb that covers it. Elongated arms. And you noticed, I don't have my elbows pressed on my belly. The elbows are detached from the bust. If it pulls a little in the wrists, it's probably because your hands are too hyperextended. So try to find your fingers a little closer to your forearm. And unclench your fingers a little. You can have your hands not too tight. It's the biceps that work, not the forearms. It's starting to sting, it's normal. Grow up. We're going to continue the movement with 1kg dumbbells. Pause. Right away, 1kg. And right away, we continue. We try to put a little speed. It's much easier. Long series, endurance. Put some speed on me. Don't grip your dumbbells too hard. We really want to see a difference in speed. It's important. It's much easier. You feel like you're flying. Not for very long. It's normal. We keep a good position of the abs. We grow up. Come on, come on. 3, 2, 1. Pause. Relax your shoulders. We're going to go to the floor. Keep the dumbbells close enough to you. Dumbbells of 2kg. If you can, place yourself in a plank position on your dumbbells. It's good. And if your dumbbells don't allow it, put your hands on the side of the dumbbells. So you're on your knees or on your feet. And here, we stay in a plank position. And we pull. One arm. Then the other. One arm. Then the other. Tight pull. Elbow towards the ceiling. Breathe in. Breathe out. We breathe in when we pull. We breathe out when we relax. Breathe in. Breathe out. Breathe in. Breathe out. So we're working on the biceps and the big dorsal. But also a lot of the abs. And the buttocks. Tighten the buttocks. Tighten the shoulder blades behind the back. Smile! Be brave! You asked for thin arms. They're here. In this workout. This anti-rotation. The shoulders are very supported. You've noticed, right? I'm on my knees again. No problem. Level 1, level 2. And if you want, then we go back on our feet a little bit to progress. Breathe. That's good. Four. Three. Two. Let go. Stand up. Always the 2kg dumbbells in the hands. We bend the knees. We tilt the chest well. Wide pull. Here. Breathe in. And breathe out. Clap. That's it. We've been doing this for a long time. A long series of pull-ups here. Same. We're going to alternate. Heavy dumbbells. And lighter dumbbells. So we have the biceps, and also the big dorsal, and the rhomboids, which are engaged. So I'm going to face you, just to show you. We're super wide, in pull-ups. And then, when you've understood the movement, don't look at your screen anymore. You have your eyes one meter in front of your feet. To lengthen the neck. Breathe in. Breathe out. That's good. Tighten your abs. The coccyx pushes back. Clap. I know it's long. It's hard. Don't let go of your 2kg dumbbells. Right after, we're going to move on to 1kg. Go for it. Breathe in. Breathe out. That's it. We really want to see the difference. Quick climb. And slowly go down. We resist against the weight. Oh, what a long series. You saw that, didn't you? Very small. A lot of weight. A lot of efficiency. Breathe in. Breathe out. If you feel like it's not going up at all, take the 1kg dumbbells. But normally, we can still wait 5 seconds. 4, 3, 2, 1. Pause. Take your 1kg dumbbells right away. The same thing, a little faster, for 30. Let's go. We feel like it's easy. Let's go. If it's really too hard, let go of the weights and continue the movement. Breathe in. Breathe out. I want to see the speed. I want to hear the clings. That's it. A real gym. Yes, you should also feel the back of your shoulders. Come on, bring your elbows back to the ceiling. 5 seconds. Go for it. Here we go. 3, 2, Pause. Let go of your shoulders. So, the biceps are very small muscles. Very quickly, it tetanizes. We have to take a break. So, let's take a break for a minute, without doing anything. You can drink water. Breathe. That's it. It's a moment where you breathe. So, sometimes we see in the gym practitioners who take a lot of breaks. They're often on their phones, or they talk to each other. It's not because they're lazy or because they're not doing anything, but it's because the muscles they're working on, sometimes small muscle fibers, triceps, biceps, need a lot of recovery to recharge and then be able to give a little more strength. So, we're not in strength or mass, we're in strength endurance. So, we have a fairly short recovery time, 1 minute, and then 4 minutes of work. Okay, so we're back to bicep curls. In pronation, that is, the palms of the hands are in the direction of the thighs. And the same, bicep curls. Here, clap. A real curl, which goes up to the shoulders and up to the thighs. Hop, I'll show you this profile, two, three quarters. So, the same, the pelvis is super engaged forward, the abs are tight. We grow. And we don't move our hands. We're in pronation at all times. It makes you work differently. Maybe you can feel your forearms a little more, but also the inside of the bicep. So, what are biceps? They are two muscles, two muscles, one more inside, the other more outside. And so, on the bicep in pronation, we are more on the inside of the bicep. Sometimes, in this kind of movement, we feel one arm much weaker than the other. It's normal. We always have a stronger arm. I always have the right arm much stronger. Even in swimming, I feel it a lot. So, it's good to work like this, with a free weight, where one hand can't compensate for the other. Come on, stand up straight. So, a minute and a half like this, at two kilos. And then, fast, at one kilo. Long series, a lot of repetition. Relax your fingers a little, don't crunch too much. Don't hold your breath. With a smile. We're going to change to one kilo in three, two, one. Right away, one kilo. Same exercise, same grip. Pronation, faster biceps. Thigh, shoulder each time. We stretch the arm well. We don't cheat, we do real movements. Maybe here, you feel much more the inside of the biceps, with the speed. Great. Grow up. Come on, courage, we alternate to give a little more speed. Come on, a little more speed. Give me speed of movement, speed of execution. Three, two, one. Pause. Okay. Take your dumbbells in two. If it's too difficult, you can change to one kilo. Feet slightly tightened, we bend. So, pull-up, followed by elevation, in front of the head. Tight pull-up this time, and elevation. Tighten, and lift. Breathe in, breathe out. Try to stick your two dumbbells against each other, if you can. This way, we also engage the large pectoral. And a little more the biceps. So, there is necessarily a very small pelvis movement to bring the dumbbells up. If it's unbearable for your back, it doesn't matter. You can go less far in the frontal elevation. Do you like it? Do you sweat like me? I'm super hot. The more muscular arms we have, the more we sweat in this kind of movement. Because we have more muscles, so it's more painful and engaging. Pause. Okay. Go to the floor, in a split position, then on your knees. Keep your two-kilo dumbbells in your hands. Put yourself on your back, here, for the press. Backwards. We're going to look for the diagonal. Up and back. Up and backwards. Breathe in. Breathe out. Keep going like this. For me, it's too light. I add a little more. Thin arms are muscular arms. Breathe in. Breathe out. That's better. Breathe in. Breathe out. Take 15 kilos easy here for the press and back. Breathe in. Breathe out. What am I doing here? I'm at 6 kilos. Half of me, more or less. Don't hesitate to load up. If you have more dumbbells, a big galley of muscles, you can go for it. 1 minute and 30 seconds here for the press and back. Breathe in. Breathe out. Why do we do the back a little backwards? This way, we work a little more the big dorsal. We're also going to look for the triceps, the muscles opposite to the biceps. Breathe in. Breathe out. Slow down. Slow down the descent. Slow down. Slow down even more. And back. Slow down. Slow down at the bottom. Slow down. Press up and back. Slow down. We're going to look for the diagonal. Give me speed differences. Slow down. And breathe out. There you go. Super slow down. One last time. And pause. Okay. We're at the end of the second round. We have one round of 4 minutes left. Relax your shoulders. If you start to feel the veins, it's normal. Don't worry. They're not going to stay there all day long. It's just that you need to feed your small muscles a lot. I say small because they're small muscles compared to the size of a quadriceps or a big dorsal. Relax. Take the opportunity to drink some water. We're going to move on. We're going to do a series of bicep curls with rotation. If you have a lot of elbow pain and you think it's unbearable, do the bicep curls as usual, like the first series we did. Otherwise, it's quite interesting because we're going to work here the rhomboid plus the bicep. Let's go. Get ready. Two kilos. Last round of curls. Let's go. Here. I go up and I go down. Okay. So we're in a curl. Rounded. And we go down. Look at the position of the hands. They turn from pronation to supination. Here. In opening. And here, closing. A minute and a half like that at two kilos. I know. It's a bit hard. And then a quick kilo. Nice rotation. Inner thigh. Outer thigh. Inner. Outer. Can you feel the difference? You should feel more of the top of the bicep which is super engaged because we're in the rotation of the shoulder too. The elbows are not pressed on your bust. You are desolidarized. No additional support. It's more difficult. I'm going back two, three quarters to show you. Here. I can feel it. I can feel it warming up for me too. Very interesting here. Working the elbow rotation. Very different, this movement. You should feel it. We have a lot less force in rotation. Five more seconds. And we're going to go to one kilo with fast movements. Pause. Same thing, fast. Clap. I really want to see the difference. Cross in front. Cross on the side. Here. Change the crossing each time. Bend the knees. Push the pelvis forward so that the bust doesn't move. It's just the arms that move. I don't want to see this. Okay? Give me speed. I really want to see the difference. Elbows are really tense. Three. Two. One. For fun. Relax. Grab the dumbbells again. It's the last round. We can do it. This time, we're working on the difference in speed. So fast heart to go up. Fast. And go down super slow. Super slow. Focus. Slow, slow, slow, slow. Slow run. I feel like we have dumbbells that weigh 15 kilos each. Courage, courage, courage, courage. You see, I'm still not down, still not down. We stay tense. And clap up there, very fast. And eccentric. Slow, slow. There you go. Let gravity do its job. You resist against gravity. And let it go down. Hyper intense. If you want, you can take it a lot further. Four kilos, five kilos. Six kilos of eccentric biceps is hard. There you go. Very, very slow. Even slower. Slow down all the way down. All the surface of the biceps. And we go again. And slow down. Last time. There's only one movement left. Courage. A good combo. Okay. Four curls. Four. Three. Two. Stay in the middle. Rotation. Four. Three. Two. Pause. Again. Four. Two. Stay in the middle. Block. Rotation for four. Four. It's just a little rotation here. Two. And go down. Four. Two. Stay in the middle. Block. Open. Two. It's hard. Four. Three. Two. Block. And we're going to go on two beats. The same thing on two. We're going for two curls. Two. One. Block in the middle. Two. One. And go again. Two. Block in the middle. Open twice. The same thing. Breathe. Block. Clap. We're going to go on one and one. And three. Two. One. One and one. Up. Middle. Open. Down. Up. Open. Down. Up. Middle. Open. Bah! I know. You're tired of it. You can't take it anymore. It's good. Don't let go. Find the rhythm. And up. Middle. Open. That's it. Up. Middle. Open. Last time. Just the last one. The last one. Let's go. Hop. Don't let go. Pause. Relax. Breathe. Whoo! Very intense. Can you feel it? Try to do curls like this. We have the arms. You feel like you're flying. It's normal. You're in the right place. Open your thumbs. Tighten your shoulder blades behind your back. And down. And up. Relax. Open wide here. Whoo! It's normal if you have curls after this. And open here. Relax your fingers. Relax your wrists. Relax your elbows. Relax your shoulders. Relax everything. Bravo! Thank you for watching this Full Biceps video. Tell me about your progress. You can see very quickly the increase of the biceps and the decrease of the arms. So show me, tell me on social media by tagging at Lucille Woodward, hashtag defibraffin. Bye!