What is the biceps connection training method?

Many men have the habit of exercising. They always like to train their arms or abdominal muscles to make them look stronger. When exercising, they often participate in health-related sports, such as biceps exercises. At this time, patients need to know the biceps connection training method, and then work out the time and plan for exercise to achieve the goal of exercise. Patients should now clarify their attitude and make preparations for exercise. So what is the biceps connection training method?

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

The triceps is a small part, so no more than 9 sets of training should be done 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.

Dumbbell Curl

What makes dumbbell curls an ideal exercise for toning the biceps is that they are usually performed in alternating sets, allowing each arm more time to recover and allowing you to use the heaviest possible weight.

The exception is the dumbbell concentration curl, which is too isolating and too heavy to be used, making it difficult to be an effective exercise for increasing muscle mass. I usually use it to warm up, and I like to slowly curl it up with my palms facing up and perform a peak contraction each time, which can produce a strong blood flow. Like other exercises for biceps training, use pyramid-style weight gain to do 5 sets of 68 times each. This is an effective training movement, but I still don't count it as a formal training.

Incline Bench Curl

Be sure to include the incline curl in every biceps workout; this move provides a combination of leverage and isolation that other exercises can't. With the elbow supported, it's a leverage exercise, but because the shoulder is also supported, it's an isolation exercise. I like to do the incline curl from two different angles. When the mat is tilted, I use the support of the mat to pull my body back to create more leverage. When the mat is vertical, the arms are straight down, which reduces the leverage and forces the fat biceps to do the exercise more isolated.

Incline curls should be performed with one arm and a dumbbell, or with two arms and a barbell or barbell cranks. 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.

The above analysis is the biceps connection training method. The main way to do this training is to lift dumbbells. You can choose the weight of the dumbbells according to your habits. The steps and movements of the exercise are different. You can make a plan and proceed as required. Of course, there are many exercises in the health room that can train the biceps. Patients can also eat more meat while exercising. After enhancing nutrition, it will be easier to achieve the goal.