Where else do you need to train arm exercises besides biceps?

In addition to the biceps, arm exercises also need to train the triceps, deltoid and forearm muscles, and more attention should be paid to the coordinated force of the muscles during training.

You also need to train the triceps, only in this way can you exercise the muscles on both sides at the same time to make your arms stronger.

Triceps and forearm muscles. If you only train the biceps, the arms will look uncoordinated, and only when you exercise them together, the arms will appear strong and powerful.

You also need to work on the triceps and the muscles under the upper arms, because the muscles in these positions can reduce the accumulation of fat and look better visually.

In addition to working on the biceps, the arm also needs to work the triceps brachii and forearm muscle groups so that the arm will be strong and beautiful.

The biceps brachii is connected to the shoulder, runs through the entire arm muscles, and has two muscle bundles, so it is called the biceps, its main function is to bend the arm and raise the shoulder, and the exercise of muscles is to stretch the muscles along its function to make it stretch and do resistance. Bending over intensively, this movement is also an isolated training movement for the biceps, isolating the biceps by leaning over, and then completing one hand <>

Concentrating the strength on one side of the arm will improve more neurotic, and on the other hand you will feel the contraction of the muscles, which will allow you to find the sensation and sit on the stool first, but of course in a leaning over way. Sit down, place your shoulders on solid ground, press the hand holding the weight on your right side, elbow on the inside of your leg, keep your arm straight down, then use your biceps, lift the weight until your arm is bent, tighten your biceps, feel the tightening, then slowly go down, lift on almost vertical ground, repeat, do 8 to 12 reps, do 3 to 5 sets. Barbell curl, this movement is a major biceps training movement, <>

Through the flexion and extension of the humerus, the biceps brachii will be played, thus exercising the biceps. In the posture used, stand with your feet shoulder-width apart, lean forward slightly, before the center of gravity falls on the soles of your feet, hold the barbell tightly with both hands, it is recommended to choose a straight bar, keep a medium distance from the grip, and keep your arms hanging down naturally, keeping your arms unable to move. The position of the shoulder blades needs to be held at the same time, keeping the upper arm not shaking, bending the arm again so that the bar is raised to the chest until her biceps contract, pausing for a moment, lowering at a slower pace until the arm is almost straight, then pushing up again, doing 8 to 12 exhaust weights, doing 3 to 5 sets.

Lie on your back on an inclined plane and bend over and <>

This action reaches the position of shoulder extension by stretching the arm, so as to isolate more oil, so as to effectively exercise to bump, adjust the appropriate angle of the inclined stool, about 35 to 60 degrees, hold the weight of the dumbbell in the right hand with both hands, lie on the inclined stool, and keep your feet on the ground. Keep your body balanced, stretch out your arms, stick your shoulder blades smoothly on the mat, hold the dumbbells with both hands and hang down naturally, then use your biceps to bend your arms up, feel the top contraction, pause for a moment, keep the peak of the contraction, and then slowly lower it, repeat the movement 8-12 times, do 3-5 sets.

It is necessary to pay attention to the posture of concentrating on the bending and then concentrating the strength of one hand on the other side, which can effectively improve a considerable amount of nerves, or you can choose to do it on a stool and use a bent position.

At this time, you should strengthen special training, usually you can do push-ups, sit-ups, pull-ups, and protein powder should be supplemented after fitness.

You must exercise regularly, you can go to the gym to work out, and you can hire a professional trainer.

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!) ）

How do you exercise biceps?

I'm going to write about the most recent rock arm workout here.

Recently, Rock partnered with athletic brand Under Armour to launch a new collection with a fitness guide. The former WWE champion shared a way to build his biceps on his Instagram account.

Rock's favorite biceps training method is 21 seconds, which is an extended fixed workout that includes seven three-set exercises of the biceps brachii of the ez bar.

Correct biceps curvature.

Hold the armrests with your arms shoulder-width apart.

Your palms should be facing the ceiling.

Make sure your elbows are tucked in.

Don't move your upper arms, this will ensure that the biceps maintain tension.

What to do? From the top of the elevator to the middle, repeat seven times.

From the bottom to the middle, repeat seven times.

Seven complete repetitions, using a full range of motion.

By the time you get to the 21st salesman, your arm will feel like it's on fire. But that's not just an excuse to lift the weight – each mountain repetition requires the best technique to control and execute it for the first time.

The biceps brachii is divided into two heads, long head and short head, so it is called biceps, the main function is to flex the shoulders, bend the elbows and pronate the forearm, and generally use barbells, dumbbells or fixed instruments to do arm curls during exercise. The weight is not easy to be too large, you can choose a weight of about 10RM, you can increase the weight when impacting a large weight, and it is recommended to choose a slightly smaller weight when doing a super set or a 21-shot salute.

When using a barbell for arm curls, the grip distance is slightly wider and focuses on the short head of the biceps, and the narrower grip distance focuses on the long head of the biceps. When gripping the bar, use the thumb, index finger and middle finger to grip the bar, let go of the ring finger and little finger to focus on exercising the lateral head of the biceps, hold the bar with the little finger, ring finger and middle finger, let go of the index finger and thumb, and focus on the inner head of the biceps. At this time, it is not advisable to exercise with a large number of commas.

The back of the hand and forearm should always be in a neutral position during exercise, and the angle between the back of the hand and the forearm should be fixed as much as possible during the curl, and the angle of the ante should not change too much, otherwise the wrist joint is easy to be injured.

Grip the bar or dumbbells, generally with the palm up, and the backhand and palm facing each other, focus on the brachial muscle.

When exercising the biceps, avoid internal or external rotation of the elbow, as internal and external rotation of the elbow can easily cause elbow injuries.

Usually physical exercise, strengthen the training of the upper part of the arm and arm Xun Cong Jujube must practice more For example, dumb Zheng takes the bell, and be ruthless to yourself in order to train the biceps and get what you want.

You can do more push-ups when you are fine, and just practice 50 a day.

You can go and lift a barbell. This action will make your hand muscles feel a certain amount of pressure, and it is a good way to train the biceps.

I think you can do more push-ups or planks in normal times, and of course, you can also do some stretching exercises, which can train the biceps and make the arm muscles tighter.

We can do some push-ups, pull-ups, weightlifts, etc., which are very helpful for the biceps, and the muscles of the arms will also increase, which will increase our strength.

If you want to exercise your biceps, you can buy a pair of dumbbells and do dumbbell curl training every day, 20 reps in a set, eight sets a day. But also do what you can.