How can I better exercise my biceps? 10

Push-ups, arm flexions, extensions, and so on and so forth.

I'm also a muscular man. There is no professional training, but I can share my experience.

I mainly rely on dumbbells to exercise, and I do it with a large amplitude, and my biceps are moving and under force, so it will have an effect. Secondly, I also do push-ups and pull-ups. Persist for a few years, hard, moderately sized, and powerful.

Two-arm inclined plank curl.

Starting position. Stand behind the ramp, hold the barbell with both hands, palms up, and place your entire arm or upper arm flat on the ramp.

Action process. Contract your biceps and bend your forearms up until you reach the highest point possible, contract your biceps thoroughly for a second, then slowly loosen your elbows and let the bar slowly fall back onto the board.

Breathing method. Inhale as you bend your forearms and exhale as you fall.

Pay attention to the main points. The arm that is flat on the inclined board should first be straightened as far down as possible. When bending the forearm upward, the shoulders should not be retracted at all.

One-arm squat curls.

Starting position. Squat on the floor or sit on a stool with dumbbells in one hand and your upper arms pressed against your inner thighs and your forearms hanging straight down. The other hand rests on the other thigh. Action process.

Contracting the biceps of the arm holding the bell bends the forearm upwards until it reaches the highest possible point, fully contracting the biceps for a second, then extending the elbow joint to allow the dumbbell to slowly fall to the starting position. After practicing one side, switch to the other side.

Breathing method. Inhale as you bend your forearms and exhale as you droop.

Pay attention to the main points. Keeping your upper arms against your thighs is to make sure you don't move your elbows when you bend your forearms.

Arms curl. Starting position.

Stand upright, hold the barbell with both hands on your back and your arms down.

Action process. Try to keep your upper arms as low as possible, bend your elbows, and bend your forearms to the highest point possible while contracting your biceps and holding you still for a second. Loosen your elbows and let your forearms fall until your arms are fully extended.

Breathing method. Inhale as you bend your forearms and exhale as you fall back.

Pay attention to the main points. Rely on the strength of the biceps to bend the forearm upwards, and when the forearm bends to its highest point, contract the biceps thoroughly for a second, rather than relaxing it immediately. Don't bend your forearms higher by swinging your elbows forward and upwards as you bend your forearms.

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.

Biceps main pull, 1, you can use the big arm to do dumbbell flexion and stretch, don't put it to the end when stretching, so that the biceps are always forced, and you can use Schwarzenegger's method, there is a nice name called 21 salutes, that is, when you are doing dumbbell big arm flexion, because from stretch to bend is a total of 180 degrees, you can do it in three steps, the first step is 90 degrees below 7 times, the second step is 90 degrees above 90 degrees to do 7 times, the third step, 180 degrees to do 7 times, The number can be decided based on the weight of your dumbbells. 2. Do pull-ups on the single carry.

Each group is done to the limit. Remember not to do it every day, but do it every other day, every time you do anaerobic exercise is to destroy your muscle tissue as much as possible, and then use enough time and nutrients to repair the broken muscle tissue and let it grow.

Scientific fitness will have perfect muscles. (Changyang Xiaohuazi original, do not copy, never anonymous, despise plagiarism!) ）