Biceps and triceps training method

Biceps and triceps are important parts of the body and are where arm strength comes from. Many male friends who exercise do so to train their biceps and triceps. We need to use the correct training methods to show off our biceps and triceps. Biceps training methods include barbells and dumbbells, while triceps training methods include back exercises, rowing operations or chest expansion exercises.

Biceps training:

1. Standing Barbell Curl

Hold a barbell with your hands shoulder-width apart and your knees slightly bent. Keeping your body still, bend the barbell up to your chest, then slowly lower it, being careful not to let it touch your thighs.

2. Curled-bar barbell curl

Secure your arms and upper body with the inclined leather pad, hold the bent-over barbell with both hands, pull it up to the highest point, then slowly return to the original position, making sure your arms are slightly bent.

3. Recumbent Dumbbell Curl

Adjust the bench to 45 degrees, sit firmly, let your hands hang naturally, hold the dumbbells, curl them until they are parallel to your chest, and then slowly put them back in place.

4. Reverse wrist curl

Use a support to fix your forearms, hold the barbell in reverse grip, and bend your wrists to train your forearms.

5. Forward wrist curl

Grip the barbell with an upright grip, and do the same as above.

Biceps training must combine a variety of movements, and attention should also be paid to forearm training. At the same time, I hope everyone can pay attention to safety when using equipment. Train 3 times a week, every other day. Pay attention to rest and muscle stretching to prevent cramps during training.

Triceps training:

1. It is similar to the method of training chest muscles. It mainly explains that you can stimulate the triceps while training the chest muscles. Of course, the movements are different. The key points of the movements are: the bench press method for connecting the chest muscles is a wide grip, and the method for training the triceps is a narrow grip, pushing upwards, but the force point is the triceps, not the chest muscles.

2. To train the triceps, you need to combine equipment with dumbbells and barbells. After all, there are times when the movements of doing barbells and dumbbells are not very standard. The key points of the movements are: put your feet together, lean your upper body forward 45 degrees, hold the equipment with both hands, use your triceps to drive your forearms to move the equipment down and close to your body, and keep your upper arms still.

3. There is also a rowing movement to exercise the triceps, which is similar to the one for exercising the back muscles, but in this movement the upper arm does not move. The key points of the movement are: lean forward and hold the bench with one hand, use one hand to pick up the dumbbell to keep the upper arm still, and lift the forearm backward until it is in line with the upper arm.

4. The movements for training the triceps are always related to the pectoral muscles and have similar movements, but you must remember that the force points are different and the stimulated muscle groups are also different. The double-bar arm flexion and extension connects both the pectoral muscles and the triceps, and the movement essentials are the same as for the pectoral muscles.

5. The lying barbell flexion is a very classic exercise. Every time you do it, your triceps will grow to their limit. The key points of the exercise are: Lie on your back on a bench, hold the barbell with both hands, lift it up, keep your upper arms still, and bend your forearms downward to 90 degrees.

6. Add an arm flexion and extension exercise. You can practice this at home, but if possible, go to the gym. This exercise is best practiced in combination with the above. Key points: Turn your back and place your hands on a bench, move your buttocks away from the bench, relax your feet forward naturally, use the strength of your triceps to lower your body to the ground and then push it up, and repeat this movement continuously.

7. It is best to train the triceps after training the chest muscles. That way the muscle groups will be stimulated more deeply. Just wait for the muscles to expand tomorrow. Pay attention to nutritional supplements after training and eat more fruits.