For many male friends who want to have a strong body, having a biceps is one of the most iconic signs. Therefore, many friends want to exercise the biceps biceps through various methods, but when they exercise, they often find it difficult to achieve such an effect. So what is the exercise method for the biceps ? What training is effective ?
In fact, the biceps exercise method is not complicated, as long as you master certain methods and techniques, you can successfully exercise. In addition to training, the second head needs to be divided into light weight training days, as well as heavy weight training, in addition to adequate care of the medial and lateral head. So what are the biceps exercise methods ?
The first move uses both high and low training
Many people are accustomed to using the same number of times for each training. Even if they use both high and low training, they are usually divided into light weight training days and heavy weight training days. Alternating high frequency (12 to 20) and low frequency (6-8 times) is good while stimulating fast and slow muscle fibers, and method of increasing muscle strength and the amount of congestion.
The second measure takes full care of the medial and lateral heads
The biceps have a long head ( outer head ) and a short head ( inside head ) . These two heads usually work together, so it is difficult to completely stimulate the medial or lateral head, but if you do a narrow grip, Or twisting the wrist so that the index finger is higher than the other fingers, it mainly stimulates the lateral head. On the contrary, using the wide grip to make a curl, or twisting the wrist to make the little finger at least as high as the other fingers, it mainly stimulates the inner head.
The third measure takes full care of the upper and lower parts.
We are also unable to stimulate the upper and lower parts of the biceps muscle separately by focusing on the stretching or contraction phase of the curling movement. The inclined brackets focus on the stretching phase, while the concentrated or high-tension pulls focus on the contraction phase.
The fourth stroke makes the biceps hyperemia
Exercise the second biceps with extreme congestion. The specific method is to practice the biceps with an isolated movement after practicing other parts, and use the high number of times ( 15 to 25 times per group ) to make 3 to 4 groups.
The fifth trick is all for congestion
Many people have found that the biceps muscle responds best to the blood-filled training method. The best way to increase the blood volume is to use high-frequency training and high-intensity training rules, such as the decreasing group method, the extremely short group break time method . rest time between groups of less than 45 seconds), etc. In addition, increase carbohydrate intake before training and the use of arginine, creatine and other nutritional supplements will help to better muscle congestion.
The sixth measure uses the super group training method
Many people think that the biceps muscle is a small muscle, so it is not possible to use the super group training alone. It is common practice to combine the biceps and triceps to make a super group. The combination of blocks and supergroups works really well.
Seventh stroke training action diversification
The function of the biceps is relatively simple, that is, bending the elbow joint and rotating the forearm, so you may think that the curling action for each training does not matter. In fact, each type of curling action stimulates the biceps in a slightly different way. Some movements focus on the medial head, some focus on the lateral head, some actions focus on the contraction phase, and some focus on the stretching phase.
1. Drag the elbow joint backwards and upwards, gradually pull the barbell from the leg to the lower chest against the body, then put the barbell to the starting point and repeat. This action can also be done on the Smith machine.
2 , prone on the oblique bend: Boss, known for its very prominent biceps peak, often do prone bends on the upper reclining bench. The specific method is to lie on the upper reclining bench, hold a pair of dumbbells, the arm naturally hangs down, and then make a curl to keep the elbow joint stable.
3 , supine dumbbells curled up on a higher flat stool ( if the height of the stool is not enough to pad things underneath ) , the arm naturally hangs down, then keep the elbow joint stable, bend the dumbbell.
4 , high position riveting: in the middle of the big bird machine, then extend the arms to the sides, grab the handle to make a curl, this action is similar to the biceps muscle before the game.
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