Biceps training exercises

In real life, owning a perfect and strong body of muscles is something that every male friend desires very much, and more and more people are beginning to pursue a perfect figure and a strong physique. Biceps can prove a man's masculine characteristics, which can not only improve personal temperament and image, but also enhance personal charm. So what are the training movements for biceps? Let us take a look at it together below.

Common movements start with barbell curl, dumbbell curl, dumbbell concentration curl, incline curl. Key points: keep your waist straight, shoulders down, knees slightly bent, forearms just to grab the equipment, focus on the biceps. You can wear gloves to increase your grip. The recommended number of times is 12-15RM.

The characteristic of barbell curl is that it is the largest compound movement for training biceps. Compared with dumbbell curl, it can carry heavier weight to stimulate more muscle fibers and has a more stable movement trajectory. (Because the short head of barbell curl is located on the inside of the biceps, the grip distance is greater than the shoulder width to focus on the short head, and the grip distance is less than the shoulder width to focus on the long head. The curl that focuses on the long head in the lower half focuses on the lower part of the biceps, and the curl in the upper half focuses on the upper part of the biceps. Using a bar to do curls is also a good way to focus on the long head of the biceps.

The characteristics of dumbbell curls are that they have a larger movement trajectory and displacement, which can contract the biceps to a greater extent. The external rotation of the wrist joint during the curl can help you better feel the contraction of the biceps.

Note: The more external rotation of the wrist, the better the force on the short head.

Dumbbell curls can provide a greater degree of stretching than barbell curls, but barbells can carry heavier weights and provide better balance and stability. Isolation exercises: can help you better control and feel the contraction of your biceps, shape muscle peaks, and avoid using leverage. Common isolation exercises.

Note:

When training your biceps, you must keep your body steady and do not use leverage to curl the weight, as this will prevent your biceps from achieving maximum stimulation.

Forearm training is also very important, so you must persist in the last two sets of training, which will increase the strength of the entire arm more evenly.

The purpose of anaerobic exercise is to destroy your muscle tissue as much as possible, and then use sufficient time and nutrients to repair the damaged muscle tissue and allow it to grow. To put it bluntly, muscles grow when you rest after anaerobic exercise. Only by doing scientific fitness can you have perfect muscles.

The above article describes a detailed introduction to biceps training movements. I hope everyone will pay attention to their bodies when exercising their biceps. If any adverse physical conditions occur, stop exercising immediately and go to a regular hospital for examination if necessary. In addition, there are many ways to exercise your biceps, and it is correct to choose the exercise that interests you.