This is an effective way to train the biceps

How do you exercise biceps?

How is biceps training?

I've been in the gym for a year or two, and I'll tell you about some of my experiences. First of all, if you want to train the biceps alone, I feel that this is a bit unrealistic, just like when you are exercising in the gym, the coach can't just let you train the biceps, generally the main muscle groups up and down the body have to be trained, so the effect will be more obvious than if you train the biceps alone! If you really want to train your biceps, I know a few moves to train your biceps!

The first action: narrow grip (or wide grip) barbell curl - narrow grip is almost the width of the grip and the width of the shoulder, and the wide grip is wider than the shoulder width (narrow grip and wide grip are actually equivalent to 2 brother movements), hold the barbell arm without moving, the forearm curl up and down, practice 6 groups, a group of 8 15, rest for 30 seconds and 1 minute between sets.

The second movement: dumbbell alternate curl - generally sit on a chair, try not to move the same big arm, and then alternate between the left and right hands, do 8 10 with one hand, and do 4 8 sets.

The third movement: the reverse grip barbell curl - the essentials of the action are the same as the first movement, the first one is to face the palm of the hand to face oneself, and the reverse grip is to do the barbell curl with the palm back to oneself!

There are many other actions that I won't list one by one here, I'm typing very slowly, you can check it again on the Internet, a lot! ）

You have to give the muscles a certain amount of time to recover and grow, generally speaking, after training a muscle group, let the muscles rest for more than 48 hours, so it is recommended that you continue to practice every 2 or 3 days, do not practice every day! The best time to do a workout is 1 hour a day for 1 hour and 1/2!! This is some of my own experience in the gym, and it can be regarded as some experience given to us by the coach, I hope it will help you!!

Fitness long-distance running is good for a good mood and good spirit. This kind of long-distance running is very beneficial to alleviate the mental and psychological tension caused by high-paced and intense exercise in modern society because it does not pay attention to the victory or defeat of the race, and only seeks to exercise in a relaxed and happy way.

Your age is not suitable for heavy weight training. 16 Later to start. You are now in the growth stage and heavy weight can easily make you damaged. But you can exercise with small weights all over the body. Prepare for later.

Size: large, medium, small.

Biceps.