Problems with exercising the biceps 15

How do you exercise biceps?

I've read your question last time, this kind of exercise will make the biceps line clear, as long as you pay attention to nutrition, it will also increase significantly, as for the fastest way to 11 meters, it is to throw a solid ball every day to exercise! In this way, you can practice physical fitness and coherence in a more targeted manner!

What are the training styles for biceps?

1. Standing barbell curls.

The grip distance of the biceps brachii is different for the two hands, and the effect is also different. For example, narrow grip distance, focusing on the long head of the biceps brachii; middle grip distance, exercise the whole biceps; Wide-distance exercise with a bicep and a short head.

The feet are naturally opened, the palms of the two hands are held forward, the distance between the two hands is generally the middle grip distance, and the bell is lowered in front of the legs, so that the upper arms are close to the side of the body. The biceps brachii contract, hold the bell and bend until the biceps brachii is in the "peak contraction" position, and stop for a while.

2. Dumbbell curl.

There are two-handed "alternate" and "one-handed" movements, as well as "standing" and "sitting" movements. It is common to train the hands separately in isolation, so that the biceps brachii are alternately isolated in a state of "peak contraction".

3. Lateral curvature.

It mainly exercises the brachialis muscles of the upper arm and extensor finger muscles of the forearm. There are one-handed dumbbell side curls, alternating dumbbell curls, dumbbell bevel side curls, and rope bundle side curls. Hold the dumbbell or rope tensioner with the palms of both hands facing each other, and you can use different grips or switch different angles to train.

4. Prone curl.

Holding dumbbells and hanging between your legs, the triceps brachii of your upper arm rests on your inner thighs. The other is to hang the whole arm between the legs, which allows the biceps brachii to contract in isolation and concentration. When the bell is bent until the biceps brachii is in "peak contraction", the elbow and upper arm should be moved slightly forward.

5. Bending arm curl.

Place your triceps and elbows on a cushion at different angles. It mainly exercises the lines and spikes of the biceps. Diagonal curl, with the triceps brachii and elbow of the upper arm resting on a diagonal brace mat at an angle of 30 to 45 degrees to the ground; The straight bend is the alignment of the bracket perpendicular to the ground.

How is biceps training?

Fitness long-distance running is good for a good mood and good spirit. This kind of long-distance running is very beneficial to alleviate the mental and psychological tension caused by high-paced and intense exercise in modern society because it does not pay attention to the victory or defeat of the race, and only seeks to exercise in a relaxed and happy way.

How is biceps training?

The biceps brachii are divided into long and short heads, and they should be exercised with different movements. First of all, the big arms of both hands are tight, the lower arms are turned outward 30 degrees, the grip is wide, the second humerus is completely elongated when it is lowered, and the big arms are tightly attached when it is up, the shoulders are locked, and only the elbow joint is moved. Secondly, exercise the outer long head and arm arch muscles, use the curved rod to narrow the narrow distance, the big arm is close to the body, the shoulder joint is locked, and only the elbow joint is moved.

The best way to exercise is to lift a dumbbell and stick to a few sets a day.

You can do push-ups by yourself, and then cooperate with the barbell workout, so that you can exercise the biceps.

1。Dumbbell weight. 2。Whether the action is correct. 3。The purpose of deceptive movements is to deceive the muscles, not the brain.

Pyramid training method, first small weight, 12-15 reps per group, gradually increase the weight, 8-10 reps per group, 3-4 groups of small weight, 2-3 groups of large weight, to achieve exhaustion, after the exercise to feel that the biceps feel like they are going to burst, full congestion, after the end of training to massage the biceps in time to eliminate lactic acid accumulation.

How is biceps training?

I won't talk about those theoretical things.

Let me talk about some of the exercises that I think are more effective:

Biceps muscles are muscles that are not easy to exercise, and the more effective exercise methods are as follows, of course, you should stick to them.

Dumbbell curls, divided into standing and sitting positions, inclined boards, can be interspersed to do.

Barbell toys, standing or inclined boards.

Try it, use the weight that can withstand each set of 8 times, and practice the above sets of movements every other day, not 20 sets. Half an hour after doing it, or eat some whey protein powder before going to bed, I have tried a few, and it is better to be a champion, **It seems to be 330 5lb, and it melts well in water.

As long as you stick to it for 2 months, your biceps can definitely add dimension and beautify the lines.

Curls are the best way to exercise the biceps, and in addition, I personally prefer dumbbells over machine exercises.

I don't know if my answer lz will be able to get some inspiration, if you can, add points, hehe.

Good luck LZ is productive, I've been working on my arms lately as well.