How to exercise the inner biceps

When doing fitness, many friends will feel that the biceps are particularly difficult to train, mainly because the inner side is the most difficult to train. To address this problem, you must pay attention when exercising, especially targeted exercise. In addition, you must also pay attention to the methods and techniques of exercise. So, how to train the inner side of the biceps? To solve this problem, we will introduce it through the following introduction.

1. High training volume

When it comes to biceps training, few people do enough sets. People who are afraid of hard training often say that the biceps are a small part and that no more than 9 sets of training should be performed each time. In fact, even if you do 20 sets you can't "shock" it, you're just "tickle" it. An efficient shock training requires at least 20 sets, and all 20 sets must be formal sets, and each set must be done to exhaustion.

2. Superset Training Rules

The superset training method is particularly effective for increasing the size of the biceps, as it stimulates more muscle fibers and creates better blood flow. I use superset training principles in every training session. The following points should be noted when using the supergroup training method.

1. Don't do supersets for every exercise, just the last two exercises of each set.

2. Don't use superset training rules for barbell curls. Because this compound exercise requires strong energy and adequate recovery.

3. Don't do supersets with your biceps with any other body parts besides your biceps. The biceps and triceps have opposite functions, so alternating training them will ensure adequate recovery time. The last exercise of biceps training can be combined with the first exercise of triceps training to do a superset, which is a good transition to triceps training.

4. When using the superset rule to train the biceps and triceps together, you should try to choose exercises with the same force level, such as dumbbell incline curls and single-arm dumbbell flexion and extension, or a combination of seated dumbbell alternating curls and standing behind-the-neck flexion and extension.

5. The only biceps exercises that can be used for superset training are dumbbell curls, incline dumbbell curls, seated barbell curls, and cable curls. In comparison, standing barbell curls are too heavy, dumbbell concentration curls are too light, and machine curls are too isolating.

Through the above introduction, we know how to exercise the inner side of the biceps. Muscle training is a long process, so it also requires long-term persistence. Only through long-term persistence in the above exercise methods can you get the desired results. In addition, you must also prevent muscle strain when exercising, and your usual diet is also particularly important.