Biceps exercises and maintenance methods have those that are most effective

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

1. Barbell curl (EZ).

This action is mainly to exercise the biceps brachii, and the auxiliary muscle groups are: brachialis muscles, anterior deltoids, wrist flexors, and finger flexorsExercise steps: first, use the reverse grip style, the hands are shoulder-width apart, and the arms of the barbell are naturally drooping; After that, play with the elbow joint, raise the bar to shoulder height, and finally lower the bar and return to the original position.

During training, the wide distance can work the medial biceps decapitation, while the narrow distance is the lateral long head exercise. Just pick the one that's right for you.

Number of training sets: 2-4 sets, 10-15 reps per set, 30 seconds - 1 minute rest between sets.

2. Dumbbell curl.

This action is mainly to exercise the biceps brachii, and the auxiliary muscle groups are: brachialis, anterior deltoid, wrist flexor training steps: first do it on the edge of the bench, and step on the ground with both feet.

Hold a dumbbell in each hand in the body measurement, and let the words of both arms droop; This is followed by a one-arm word training that curls the dumbbells to shoulder height. Slowly lower the dumbbells, return to the initial position, and repeat the exercise with the other arm. During the exercise, keep your body upright and keep your spine straight.

Lean forward slightly, use inertia, and lift the dumbbells up.

Number of training sets: 3-5 sets, 10-15 reps per set, 30 seconds - 1 minute rest between sets.

3. Tension device bending.

This action is mainly to exercise the biceps, and the auxiliary muscle groups are: brachialis muscle, anterior deltoid, and finger flexor musclesTraining steps: Hold the short handle and fix the pulley at a low point.

Arms are extended and held with the backhand; Only sell the hand grip handle, use curl to play, elbow joint play, the handle back to the shoulder; Finally slowly commit the arm, returning to the original position. When exercising, you can be arrogant due to the spacing, and the wide shoulders can effectively target the medial biceps. The body remains upright and the spine is straight.

Fix the elbow joints at the sides of the body and propagate the shoulder movement. Make work more efficient.

Number of training sets: 2-4 sets, 10-15 reps per set, 30 seconds - 1 minute rest between sets.

1. Curl in front of the chest, open the feet, hold the bell in both arms and hang down, palm forward, then bend the arm to bend the barbell (dumbbell and bell plate) to the chest, and then slowly restore and continue, be sure to straighten the arms before the action, and fully lengthen the biceps; When doing this, don't swing your body back and forth, slowly lift the instrument with the strength of the forearm flexor muscles and then slowly put the instrument down, inhale forcefully forward, and exhale when the instrument is lowered.

2. Bow body one-arm curl, bow body, bend knees, hold the bell with one straight arm, and support the knee joint of the same knee with the other hand, and then use the power of the elbow to bend the bell to the chest, set the number of times and groups according to your own situation, it is best not to do too much at one time, which is easy to cause strain.

3. Upright rotation curl, in the biceps exercise method, the upright rotation curl is an indispensable link, upright, holding a movable dumbbell in each hand, or a large dumbbell, one arm is bent, one arm is straight, and when the other arm is lowered, the other arm is bent.

4. Sitting rotation curl, sitting on the chair, holding a bell in each hand for rotation curl, because of the blocking effect of the back of the chair, it is inconvenient for the body to shake back and forth, so the effect of exercising the biceps brachii is better than that of the upright one.

5. Single-arm inclined board curl, hold the bell with one arm, fix the elbow joint to the inclined board, support the board with the other arm, and then bend the bell arm vigorously to keep the movable dumbbell close to the chest.