What are the precautions during the exercise of the pectoral and biceps muscles, the standard moveme

Buy the right mute! Pectoral muscles can be dumb Ling press and dumb Ling flying birds! B-headed! It is possible to bend the arm and pull up.

Exercise the biceps to lift dumbbells, exercise the pectoral muscles, and raise the feet to do push-ups.

Ways to exercise your biceps:

Upright barbell curl: Hold the bar with your feet in front of your palms and hold the barbell in front of your legs, so that your upper arms are close to your sides. With the contraction force of the biceps, hold the barbell to bend until the biceps is at the peak contraction position, stop for a while, and then control the biceps tension and slowly lower it to restore.

The narrow grip barbell mainly exercises the long head of the biceps. The middle grip distance barbell mainly exercises the entire biceps. The wide grip barbell mainly exercises the short head of the biceps.

It's about doing more push-ups and exercising.

In the following chain of movements, the main exercise is the biceps brachii ().

a.Sitting on the dumbbell neck, the back arm wheel of the ear is flexed and extended.

b.Reverse grip pull-ups.

c.Hold pull-ups straight.

d.The "V" is still.

Correct answer: Reverse grip pull-ups.

When exercising the biceps, care should be taken not to be too large, not to have too much wrist amplitude, and not to roll in too much. Don't do it too quickly. Pay enough attention to the degree of training of the biceps.

When exercising the biceps, you should pay attention to the need to fix the training time every day and avoid uncontrolled training, which will lead to muscle injury and may tear the muscles in serious cases.

Don't worry, dumbbells can exercise biceps, I'm practicing now, a little experience, share with you, buy adjustable dumbbells, do 8 upright arm curls in a group, pay attention to 8 just exhausted, even if you can't lift any of them. When I do it, focus on your biceps, do three sets, I usually do it with my right hand first, then turn to my left hand, and give my left hand to my right hand when I finish doing it, so that I can rest when the other hand is done. In a few days, your biceps will protrude near the elbow, and the side near the shoulder will not protrude, or the protrusion will not be obvious, I call this type of bicep S.

At the beginning, you can clearly feel the upper force that can only be used by the muscles close to the elbow, when you find that you feel that the whole bicep is not using force, take a look, congratulations, your biceps do not have an S shape, at this time you need to increase the weight of the dumbbells, add to a set of 8 exhaustion. Repeatedly, this is my experience, maybe it doesn't apply to you, but I hope it helps.

As for the pectoral muscles, I also have a little bit now, not big, I haven't found any rules for this, but I have seen it on the Internet, some people say that large muscle groups like the pectoral muscles are not up, and they are generally accompanied by other muscles, such as latissimus dorsi, abdominal muscles, deltoid muscles, etc., so this can't help you, I hope you can tell me a good way.

Forehead. The effect is not good! There are still four groups of 60.

Biceps, if you exercise weighted push-ups! Bring a small 12-pound sandbag, and if you don't want to buy it, then you can stick to doing push-ups as fast as you can! At least (30 of it) I didn't do my homework that year, so the teacher punished me with 200 push-ups and 3 breaths!

But you must remember to exercise until it hurts! The pain means you're growing muscle! Eat more protein-rich foods!

And running! Run when you have time! Jogging!

Pectoral muscles, wait for you to come out, biceps, let's talk about it, my current training method, I'll tell you when you do 30 push-ups in one breath.

It's not a matter of how much, it depends on your limit, and the effect is best when you reach the limit!

Both parts are useful, for aesthetics men's pectoral muscles are good-looking, and for practicality. Lifting things, pulling things all rely on the biceps and latissimus dorsi.

Pushing, boxing, etc., all use the pectoralis major muscle and his auxiliary muscle group, the triceps.

For example, pull-ups are the latissimus dorsi and biceps.

If you want to exercise the pectoralis major muscles, you will inevitably also exercise the triceps brachii and deltoids, the middle deltoid muscle, the anterior fascicle, the triceps brachii and some latissimus dorsi.

I would suggest that both need to be practiced, but if you were to ask that practical one, the answer is clear about the pectoralis major muscle.

Because while exercising the pectoralis major muscle, the triceps, deltoids, latissimus dorsi, etc., some people will also involve the biceps.

And the biceps brachii is just one part of these little muscle groups involved.

The pectoralis major muscle is a large muscle ratio.

Complete. As a professional personal trainer, it is recommended that you increase the training of erector spinae, glutes, and quadriceps. These muscles are solid and not flashy.

This also needs to be explained, there is no superfluous muscle, and every muscle can be trained best, unless you are lazy; If you have something to sit on, you will know if you can move heavy objects in a variety of postures.