The quality of biceps training method is an important reflection of the effectiveness of arm fitness. A person with strong arm muscles and good lines has practiced biceps. This is also The most popular exercise program for newcomers to the gym.
To practice biceps training well, you need to practice the exercises to a standard.
Let’s first look at how to exercise the biceps
1. Dumbbell Curls
There are many ways to strengthen biceps curls. For example, you can also add palm rotation to the dumbbell curls process. posture, when doing exercises, be careful not to start turning to your palms before the movement is completed. In fact, the purpose of increasing the rotation is to increase the participation of the biceps during the rotation process, increasing the intensity of the exercise, but it is not necessary Exercises to be done.
When holding a dumbbell, you can control the distance from your body and maintain the gravity of your wrist. During the training process, you can specifically feel the force point. When doing dumbbell curls, you must practice a certain amount and maintain it. Practice continuity and the exercise will be more effective.
2. Bar Ling Curl
Bang Ling’s curl is also a common exercise for biceps brachii. Don’t be too rigid when practicing. You can freely choose the training weight that suits you. The specific movements are mainly to control the force of the shoulders and forearms.
When practicing, you should pay attention to standing with your feet shoulder-width apart, with your toes forward, and use your breathing to exert corresponding force. Your abdomen needs to be tightened, your waist should be straight, and you should lift it to the maximum contraction. When done, the contraction of the biceps will be stronger.
In addition, I would like to share some knowledge with you. The biceps muscle is divided into two parts, the long head and the short head. The long head and long head will make the peak of the muscle taller. If the short head is exercised, the arms will grow. More obviously, these two muscles complement each other and need to be developed in a balanced manner during practice so that the lines of the arms look good.
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Related links: How to exercise biceps brachii, how to exercise biceps brachii