Biceps training program

You don't need to practice super groups, and no matter how good your plan is, it will not be possible for you to achieve results, so it is necessary to take it step by step.

There are no shortcuts to building muscle.

The dumbbell alternate curl is a one-arm dumbbell curl, and the specific difference may be different in the details, but the basic movements are the same.

Due to your limited conditions, let's give you 3 movements and experience the feeling of biceps for yourself.

You are practicing biceps, you must use the biceps first, I feel that I can only consciously grope, don't be in a hurry, master the essentials of the movement, and the shape is very fast.

1. Seated heavy hammer dumbbell curl, 3 sets x12 15 times.

Essentials: The big arm is placed on both sides of the body and naturally sags, keep it stable, the biceps force to drive the forearm to bend upward, the fist eye rushes forward when the forearm falls, and the fist eye is outward after lifting, there is a wrist joint rotation action, rotation should be matched with curl, 2 actions start and end at the same time, fully feel the 2 hair force squeeze, and keep the big arm and body do not shake, the speed is not too fast, and the time to put down should be 2 times that of lifting.

2. Standing inverted V-shaped dumbbell curl, 3 sets of x12 15 times.

Essentials: Different from the heavy hammer curl, the fist always rushes forward, the fist eye rushes up after lifting, the upper end of the dumbbell is close when the lower arm is raised, and the lower end is far away, and the 2 wrists are slightly rotated inward in an inverted V-shape, the same big arm does not move, the body is stable, and the speed of putting down is 2 times that of lifting, and the hair force is fully used.

3. Bent over dumbbell curls, 3 sets of x12 15 times.

Essentials: After practicing one hand for another, the hand that does not hold the dumbbell can hold the wall or something that can stabilize the body, lean over, the big arm naturally droops, hold the dumbbell after the fist eye rushes forward, the elbow is inward, keep the big arm still, and the second hair bends the lower arm, which is also 2 times the lifting of the lower arm.

Here's a training plan for you.

Work on your biceps first.

1 Dumbbell alternate curls. 6 x （10-8）

2 dumbbell one-arm curls. 6 x （10-8）

Three-headed muscles. 1 Standing dumbbell arm flexion and extension.

2 Lean over and stretch your arms.

I don't know what you mean by gym machine. So I didn't add your gym machine.

I suggest you go to the gym and ask a professional fitness trainer.

If you take a pair of dumbbells and lift them, it is no different from doing coolies, and the technical knowledge of training posture and fast contraction and slow stretching is not clear.

It is recommended that you go to the gym, where the atmosphere can motivate you to train hard.

Into this**.

There is an introduction.