How to strengthen the biceps?

If you want to strengthen the biceps, the main thing is to insist on the action of lifting dumbbells every day, lifting dumbbells is a particularly good way to train the biceps, and you can do some stretching exercises appropriately to achieve better results.

If you want to train better biceps, it is recommended that you can choose the exercise of push-ups, which will definitely make your biceps muscles get better exercise and look very stylish.

If you want to strengthen your biceps, you can do push-ups every day, which can effectively strengthen your biceps and is a good way.

Reading guide:The figure of the biceps is what many men dream of,As long as it is strong enough,There will be a bunch of people envious on the road,So many people usually lift dumbbells、Push-ups and other sports,In order to make your muscles more perfect、Stronger,But don't forget to pay attention to the safety of exercise when you practice a good figure。

In the exercise of the biceps, the movements of dumbbells and barbells are equally important. It should be based on the movement of the barbell. Increase the circumference to a certain level, and then perform dumbbell alternation or synchronized curls to define the muscle line.

If there are more than 8 reps per set, the accessory muscles may be fatigued before the biceps are completely exhausted. If you can't do it 6 times, it indicates that the biceps didn't reach exhaustion before the accessory muscles replaced the exertion.

Each set should be done to exhaustion, no matter how much weight or how many reps you use, and only with all your strength can you ensure that the biceps are shocking**.

Exercising biceps and lifting dumbbells is a good choice. Among the movements used to practice the biceps brachii at the barbell, the seated crank barbell curl is the most effective one, which will make the girth of the biceps continue to grow.

In order to get the best results, the whole process of the movement should be forced, and the instrument should be firmly controlled, the attention should be focused on the biceps brachii during the curl, the compression should be forcefully at the highest point, and the descent should be controlled slowly. Don't stretch your forearms too much.

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Don't worry too much about the weight you are carrying, if you are in good condition, you will be in more weight, and if you are not in good condition, you will lose weight. The quality of each action is even more important than the weight, and the standard of the posture is the first point.

If you start with an inclined dumbbell curl or a dumbbell alternate curl instead of a barbell curl, the weight used is reduced, but the training will be more effective because the muscles will adapt to the habitual movements to the point where they will not achieve better results, so don't work with any other parts. If, like many athletes, you train your biceps with your chest, because your chest uses a lot of energy, even if you feel like you've given 100% to your biceps, they're only getting 80%.

Note: If you only work on one part at a time, you will get a better impact.

During the stretching phase of the movement, you should maintain control of the weight and lower it at a slower pace. Uncontrolled, rapid deflection not only reduces the effectiveness of training, but also increases the risk of bicep injury.

If it feels good, try adding some weight; If you feel unwell, you should reduce the weight until you get the best possible weight, and don't wait for the injury to teach you how to train properly.

Don't let others judge how much weight you should lift.

Many friends are afraid that others will see that the training weight they use is too light, and they are afraid of being embarrassed or made fun of, please don't forget that we are not practicing for others, but for ourselves.

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If you have equipment, use dumbbells to bend your forearms, don't use throws, practice in different periods every day, I was practicing until I was congested, and I saw results in three months. If you don't have any equipment, do pull-ups.

Bend the forearm with dumbbells and expand the chest three sets of 20 per day.

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.

It is advisable to make the muscles feel sore every time. Remember not to do it every day, every time you do anaerobic exercise, you want 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!) ）

If you want to increase your biceps, the action should be standard, start with a small weight, ensure the strength that your wrist can bear, until it is congested, do not deliberately increase the weight, the most important point is: 1Pay attention to rest, it is difficult to improve muscles without enough rest.

2.It is also important to pay attention to what you eat, and nutrition.

One-third is about exercise and two-thirds is about nutrition.

This is my experience.

Hope you are satisfied.

What are the training styles for biceps?

1. Standing barbell curls.

The grip distance of the biceps brachii is different for the two hands, and the effect is also different. For example, narrow grip distance, focusing on the long head of the biceps brachii; middle grip distance, exercise the whole biceps; Wide-distance exercise with a bicep and a short head.

The feet are naturally opened, the palms of the two hands are held forward, the distance between the two hands is generally the middle grip distance, and the bell is lowered in front of the legs, so that the upper arms are close to the side of the body. The biceps brachii contract, hold the bell and bend until the biceps brachii is in the "peak contraction" position, and stop for a while.

2. Dumbbell curl.

There are two-handed "alternate" and "one-handed" movements, as well as "standing" and "sitting" movements. It is common to train the hands separately in isolation, so that the biceps brachii are alternately isolated in a state of "peak contraction".

3. Lateral curvature.

It mainly exercises the brachialis muscles of the upper arm and extensor finger muscles of the forearm. There are one-handed dumbbell side curls, alternating dumbbell curls, dumbbell bevel side curls, and rope bundle side curls. Hold the dumbbell or rope tensioner with the palms of both hands facing each other, and you can use different grips or switch different angles to train.

4. Prone curl.

Holding dumbbells and hanging between your legs, the triceps brachii of your upper arm rests on your inner thighs. The other is to hang the whole arm between the legs, which allows the biceps brachii to contract in isolation and concentration. When the bell is bent until the biceps brachii is in "peak contraction", the elbow and upper arm should be moved slightly forward.

5. Bending arm curl.

Place your triceps and elbows on a cushion at different angles. It mainly exercises the lines and spikes of the biceps. Diagonal curl, with the triceps brachii and elbow of the upper arm resting on a diagonal brace mat at an angle of 30 to 45 degrees to the ground; The straight bend is the alignment of the bracket perpendicular to the ground.

Arm biceps strengthening training, learn this movement, so that the arm is full of strength. Dumbbell curls, you can take a standing or sitting position, when curling, you can curl with both hands at the same time, or you can curl alternately with your left and right hands, depending on personal preference. Hold the dumbbell barbell tightly with both hands, droop naturally or bend slightly, focus on the biceps muscles, do not move the other parts, and bend the elbows to the maximum.

Dumbbell Barbell Diagonal Rest: Curl, sit down with your chest on the diagonal support, rest your triceps on the diagonal support, and hold the dumbbell barbell in your hand. With biceps exerting force, bend the elbow, bend to the highest point, pause, and then slowly return to the starting position, trying to maintain a constant speed.

The biceps brachii are actually very good exercise, as long as you often do some upward and forward press movements, you can easily train the biceps, such as holding dumbbells in your hands and pushing upwards, you can also do more chest expansion exercises, and repeatedly stretch the chest back muscles to better train the biceps.

You can do more planks, push-ups, sit-ups, pull-ups, leaning jacks, and leaning planks, which are all very good.

Dumbbell curl: The weight should be gradual, divided into five sets of 30 cycles, with 30 seconds of rest between each set. Barbell curls: Divide into 5 sets of 15 with a one-minute break between each set.

Stick to push-ups. Push-ups work the muscles of the whole body, especially the muscles of the arms. Long-term exercise can build strong biceps.

You can do dumbbell side raises, dumbbell bench presses, dumbbell curls, dumbbell presses, dumbbell deadlifts, barbell deadlifts, etc.

Multi-grip training is possible, and training of the biceps can be improved with multiple grip positions. You can also practice more arm strength to improve.

Usually, you can practice more sit-ups, supine knee bending, supine straight legs, sideways support, air pedaling, stick push-ups, platform abdominal legs, push-ups and other movements.

The arm, as the part that moves most often in the course of life, is also the part that we pay the most attention to.

The degree of development of the biceps brachii is the first thing that every man thinks of. Even many people choose to exercise their arms when they first start working out. Having muscular arms and broad shoulders is not only one of the key signs of the body.

Broad and strong shoulders are the hallmark that determines the figure of every man.

The biceps are small muscle groups, and if you don't do enough curls, the biceps will never achieve a towering effect.

A strong body can improve the perfect body and muscles, delay aging and maintain youthful vitality at all times, and fitness can also help you achieve better results in work and career. The strong biceps brachii is definitely one of the signs of male ** and full of strength.

Here are 4 ways to build your biceps so that your arms can grow rapidly while your core muscles are also improved, improving strength, balance, and fat burning.

Biceps area.

Action 1 Action 2

Action 3 Action 4

Recommendation: 4-10 groups of 12 each.

The road to success is not crowded, because there are not many people who persevere, and all you have to do is persevere.

How can I get my biceps out of my biceps quickly? Remember this action. Netizen: Yes.

If you want to exercise your biceps, you can use dumbbells, use two moderate dumbbells to put your upper arms close to your body and move your arms up and down alternately, which can effectively exercise your biceps, or we can also do push-ups a hundred a day, which is also very effective.

I think that if you want to train your biceps, high-intensity exercise is essential, and at the same time, you should also pay attention to a nutritious diet and protein intake, which can be properly supplemented with protein, which is conducive to building muscles.