Why does biceps circumference remain the same for a long time? Are there any training movements that

Insufficient training. Push-up. Push-ups involve using muscles throughout the body, especially in the arms. With consistency, you can strengthen your biceps circumference.

It may be that the training movements are not standard, the training time and intensity are not enough, etc. It is possible to do dumbbell deadlifts, barbell deadlifts, dumbbell presses, etc.

You can choose a wide and narrow grip barbell or dumbbells, exercise the long and short heads of the biceps, and when you do the movement, you can slow down for about 10 seconds, don't completely straighten your arms, you can lengthen your bicep muscles.

The biceps brachii is easier to exercise, and the methods are: barbell curls, inclined dumbbell curls, and prone dumbbell curls.

Increase the time and intensity of your exercises! Supplement your nutrition at the same time! Don't be in a hurry, as long as you put in the effort, the effect will definitely be there! I'm also a fitness enthusiast!

Well, the muscle fibers are thickened and will not become longer, and you may want to ask how to practice, use more barbells and dumbbells for training.

Barbell curls, dumbbell concentrated curls, dumbbell alternate curls, are all excellent exercises to train the biceps, remember not to use large weights, medium weights to do 12 to 15 reps, 3 to 4 sets, do it in front of the mirror, keep the movement standard, that's all.

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1 Ordinary curl dumbbells.

Spread your legs shoulder-width apart. Pick up the dumbbells with your arms fully extended and your palms facing inward. Curl up to the chest position.

Start by doing two sets of 6 to 8 reps at a time. After a week or two, it increased to three groups. After that, you can increase the weight of the dumbbells.

If dumbbells are not available, kettlebells or barbells can also be used.

2.Diagonal curl dumbbells.

Sit in a 45-degree inclined bench with your feet on the ground and your hands fully extended, and pick up the dumbbells. Lift one dumbbell at a time, shoulder width apart, fully bent arms, and slowly lower the dumbbells to the starting position.

Start by doing two sets of 6 to 8 reps at a time. After a week or two, it increased to three groups. After that, you will gradually get stronger, and you can gradually increase the weight of the dumbbells.

This workout is less weight than the previous one. Actually, it's easy to explain: leaning the body makes the dumbbells harder to lift, so the muscles can get a lot of workout even if the weight is smaller.

3.Centralized curl dumbbells.

Sit on a gym chair with your feet flat on the floor, shoulder-width apart. Lean forward slightly, so that your right elbow is against the inside of your right knee, so that your arm is fully straight, and you can bend the dumbbell towards your chest, keeping your elbow in place.

You can balance by placing your other hand on the other knee.

Do two sets of 6 to 8 reps at a time. Then switch to the other hand.

Efficient workout movements for biceps1 movement to make your biceps muscles expand.

To practice your biceps, rotate your forearms.

Can do dumbbell curls, dumbbell presses, one-arm priest bench dumbbell curls, dumbbell rebates, hammer curls, barbell curls, etc.

If you want your biceps and triceps to grow by leaps and bounds, you first need to train them in a targeted way, then use a super set to train them, and then slowly decrease them, so that the dimensions will only be high!

Can do one-armed priest bench dumbbell curls, hammer curls, barbell curls, pull-ups, seated leg curls, etc.

Hong biceps is to use dumbbells. From 2kg--- to 10kg+, it is also practiced slowly.

It's going to be sleepy at first, but it's important to persevere.

I'm using 7kg dumbbells, and it's still okay.

The main thing is to practice often. Don't be afraid of getting tired.