How do you build towering biceps fast?

Supine barbell arm flexion and extension.

We can help our biceps muscles get an effective workout by barbell flexion and extension. We need to lie down, choose a weight that suits us, hold the barbell in our hands, exert force through the biceps brachii, so as to bend the arm joint, and slowly let the barbell hang down along a certain track, curling the barbell. It is recommended to do 5 sets at a time, and 20 sets at a time.

Dumbbell curls. We can help our biceps get an effective workout with dumbbell curls. We need to choose a weight that suits us, hold the dumbbell in hand, and exert force through the biceps brachii, so as to bend the arm joint and curl the dumbbell.

It is recommended to do 5 sets at a time, and 20 sets at a time.

If you want to quickly train the towering biceps, then it is recommended that you can choose 50-degree push-ups every day, which will definitely make your biceps muscles get a more effective exercise.

You can do dumbbell training every day, do three sets of at least 20 reps a day, and you can see results if you stick to it for a month.

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.

How do you exercise biceps?

Practice with dumbbells and the results are obvious!

How is biceps training?

How is biceps training?

Swallowing raw eggs, eating boiled meat, can't put salt, can't put it at all, this is the fitness coach complained to me I tried, but it didn't last long.

Eat white eggs, don't eat raw, can't digest them, and it's easy to get sick, if you want to practice latitude, you have to eat everything! Eat more high-protein and high-carbohydrate Only professional bodybuilders will abstain from salt and fat before the game It's best to go to the gym If you can't go, practice dumbbells at home Like the bicep curl, these are basic movements, as long as you stick to it, pay attention to your diet and rest more

Hire a personal trainer at the gym and let him guide you through your workout plan, and it won't take long for you to see noticeable results.

Dumbbell alternate curls, barbell curls, diagonal dumbbell curls, hammer dumbbell curls, and backgrip pull-ups are all great ways to work your biceps.

Biceps.

Actually, it doesn't have to be dumbbells, you can use mineral water bottles, add water or sand to them, or you can use bricks, which also have a weight-bearing effect.

Dumbbell curls are ideal exercises for biceps because they are usually done alternately, allowing more recovery time for each arm and allowing you to exercise as much weight as possible.

The exception to this is the dumbbell curl, which is too isolated and does not allow for the use of large weights, making it difficult to be an effective mass-building movement. I usually use it to warm up, and I like to slowly bend my palms up and do peak contractions each time, which creates a strong congestion. As with the other biceps exercises, using a pyramid of weights to do 5 sets of 68 reps is an effective exercise, but I still don't count it towards the regular workout.