How to exercise your biceps

Every man wants to have strong biceps, because it is not only a symbol of strength, but also a display of a man's physical beauty. In many cartoons, every tough guy and every great father has strong biceps. Well-developed biceps can double your sense of fitness. Here are some ways to exercise your biceps, so you can easily have strong arms.

Understand the biceps brachii: The biceps brachii belongs to the limb muscles among the three major muscle groups of skeletal muscles. The long head originates from the supraglenoid tuberosity of the scapula, and the short head originates from the coracoid process of the scapula. The long and short heads merge into a muscle belly in the middle of the humerus, descend to the lower end of the humerus, and the integrated tendon ends at the radial tuberosity and the fascia aponeurosis of the forearm.

Exercise method 1: Barbell curl: Stretch your arms and hold the barbell in reverse position hanging in front of your body, stand with your feet shoulder-width apart, and straighten your upper body. The elbow joint is fixed, the biceps and brachialis muscles are actively contracted, and the forearm is slowly raised and gradually moved closer to the upper arm until the above muscles can no longer contract. Pause for a moment, then slowly lower back to the starting position. Movement rhythm: curl up for 2 seconds, hold for 1 second, lower for 2 seconds.

Exercise 2: Incline Curl: Incline curl should be done with one arm and dumbbells, or with two arms and a barbell or a crank barbell. Dumbbells allow you to rotate your hands to face up or perform straight-grip curls, hitting different areas of the biceps. When using a barbell, all the pressure is placed on the belly of the biceps.

Exercise method 4: Reverse grip curl: Hold the barbell with both hands reversed and squat down. Place your forearms on your thighs, extend your wrists forward and let them hang in front of your knees. You can also hold the bar with both hands. The reverse grip mainly trains the inner forearm muscles. The overhand grip focuses on training the outer forearm muscles. You can also place your upper arms on a flat or inclined board, or use dumbbells to do this exercise alternately.

Exercise method 5: Dumbbell hammer curl: Grab the dumbbells with both hands as if you were grabbing a hammer, and place them on both sides of the body with your palms facing each other, bend your knees slightly, bend your arms, and raise the dumbbells. Keep your arms slightly bent as you return.

The above is an introduction to how to exercise your biceps. Future muscular men, please persist for a long time and don't give up halfway. Long-term persistence can make you have a strong physique and make your body fit. In addition, everyone needs to be reminded that the amount of exercise for all fitness exercises should be determined according to personal circumstances. Don't be too stubborn. The amount of exercise should be appropriate to achieve the purpose of fitness.