Exercise of biceps brachii;
Dumbbell bending can be done with both hands at the same time, or alternatively with one arm. Keep your muscles tense when lifting, and you can't do it by shaking your body. When lifting to the top, the wrist should rotate inward for 2 ~ 3 seconds and contract to the top, and the weight of each group should be 4 ~ 5 groups according to individual conditions.
When the barbell bends and rises and falls, you should keep your muscles tense all the time, and don't swing and run up, because you are not an advanced gymnast, you can't control your muscles well and get hurt easily. You can try a set of exercises with wide grip and a set of exercises with narrow grip alternately, which will stimulate the biceps in different positions and have a stronger pumping feeling, and each group 12 to 15 times.
Dumbbell-downward bending, keeping muscles tense during initial and eccentric exercise, has a good exercise effect on the outside of brachial muscle and biceps brachii, and will make the outside of biceps brachii more full. The weight of each group is 12 to 15, which is 4 to 5 groups.
There is another action that I often do myself, and it feels very good, that is, backhand pull-ups This action has a good effect on the exercise of latissimus dorsi and biceps brachii. I suggest you don't use force. Keep the tension of latissimus dorsi and biceps brachii all the way up and down, and do the maximum contraction of 1 to 2 seconds at the top, which will have a strong pumping feeling, 5 to 12 times in each group. Do 4 groups.
First of all, muscle training is based on years, and there is no shortcut.
It is possible to improve one's own strength in a short time, but it is unrealistic to improve greatly.
Through some training methods, we can achieve a certain increase in the strength of our biceps brachii. Generally, the shortest training period is about three months.
Biceps biceps brachii is an anti-fatigue muscle group. Biceps biceps brachii is used in daily life. Get a lot of exercise and have a certain strength foundation.
In order to increase the strength and circumference of biceps brachii, it is necessary to adopt the training method of combining large weight, few times, small weight and multiple groups.
1 heavy weight training
Using a large amount of exercise training plan can make the strength and circumference of our biceps grow rapidly, and we can use barbells to bend. It is suggested to use the positive and negative pyramid training method.
For example: 20 kg is 1 group at first, then make a group every 5 kg until its limit, and then make a group every 5 kg until it is empty.
When the weight is light, each group should do 10~ 12 times, and try to do it as many times as possible after approaching the limit.
2 light weight training
The light weight training plan suggests practicing the super group.
For example, choose four dumbbells with the weight of 10 kg, 7.5 kg, 5 kg and 4 kg.
From 10 kg, complete the training of 4 weights continuously. Each weight dumbbell does 10 times, and four weights * * * do 40 times to count as a big group, and each training completes 3-4 big groups.
Summary:
Heavy weight training and light weight training should be combined. When training, do big weight training first, and then do small weight training.
When doing heavy weight training, you can use the core lever to complete the weight close to the limit, mainly to stimulate the biceps brachii with heavy weight.
When doing small weight, try to be exhausted and feel the pain of biceps brachii.
Train once every other day, and each training can be completed within one hour.
Biceps biceps brachii, a necessary training action for a good figure.
The bone base of the upper arm is mainly humerus. The upper humerus and the lateral scapula constitute the most flexible shoulder joint of human body; The lower end of humerus forms elbow joint with the upper ends of radius and ulna.
The thick upper arm is a symbol of strength and beauty. The biceps brachii and deep brachialis in the front group of the upper arm are called "the window of bodybuilding".
The importance of biceps brachii to men is self-evident, and developed biceps brachii is one of the standards of muscle strength. For women, there are slender biceps lines on the inside of the big arm, which can also make the arm have an S-shaped arc and look more stereoscopic and aesthetic.
biceps brachii
The biceps brachii is located in the shallow layer in front of the big arm, which is spindle-shaped, with long and short ends at the starting point. The long head starts from the supraglenoid tubercle of the scapula, and the short head starts from the coracoid process of the scapula, and the two ends converge into the muscular abdomen and descend to the radial tuberosity.
Mainly bend the elbow joint and shoulder joint to make the forearm rotate upwards.
Barbell bending
Starting posture
Practitioners usually stand shoulder-width apart with their feet, hold out their chests and tighten their waist and abdomen, and put barbells in front of them with their hands clamped at both sides of their bodies. Barbells are shoulder-width apart.
Action essentials
Practitioners concentrate on the strength of biceps brachii to quickly lift the barbell to the clavicle position of the neck, then pause for a while, and then use the strength of biceps brachii to control the barbell to slowly return to the initial position.
Generally speaking, it is suggested that during barbell bending, the lift should be controlled at 1 s, the pause should be 1 s, and the recovery should be 3 seconds.
Tilt dumbbell upward and bend.
1. Lie on the inclined stool, hold the barbell back shoulder width, and put your upper arm on the backboard.
2. Keep the upper arm still and bend the arm until the biceps brachii is completely contracted. Pause and return to the starting position.
The priest's chair is bent
1. Sit or stand in the priest's chair, or you can stand, with your chest on the inclined plate, your upper arm on the inclined plate, your hands holding dumbbells/barbells back, and your arms straight to keep your body stable.
2. The upper arm clings to the backboard and still doesn't know what to say; Bend your arm until the biceps brachii is completely contracted. At the highest point, stop for a while.
3. Then slowly recover, fully extend your arms and move slowly; When the dumbbell/barbell reaches the lowest point, the elbow joint should be slightly flexed, and the barbell should be forcibly controlled, but it cannot be completely straightened.
So that the lower arm is tightly attached to the cushion. Will limit the movement of other muscle blocks. It is best to isolate biceps brachii.
Hammer bending
1. Standing posture, knees slightly bent, feet shoulder-width apart, dumbbells in both hands, arms hanging down naturally.
2. Keep the big arm still, bend the arm, lift the dumbbell to the highest point with both arms, pause for 2 ~ 3 seconds, and feel the contraction of the biceps brachii;
3. Pause for a moment, and then return to the initial position in a controlled way.
During the action, the big arm is fixed to avoid borrowing.
Reverse grip pull-ups
1. Hang it upside down on the horizontal bar, and then try to pull your torso to your chest.
2. If the narrow grip method is used (the grip method is smaller than the shoulder width), the long head of biceps brachii can be developed more effectively.
Results: The biceps brachii and brachialis are mainly developed, and pectoralis major, latissimus dorsi and trapezius are also developed.
Precautions:
Keep your body straight. The only moving parts should be your shoulders and elbows.
B, the closer you hold your hands, the greater the force on your arms, especially your biceps. On the contrary, the wider you hold, the more you exercise, and the more you move from your arms to your back muscles. If you want to strengthen your back muscles, a better way is to hold the horizontal bar with both hands (the back of your hand is facing your face) more than the shoulder width.
Biceps brachii stretching
12, group 6, exhausted.
Protein's intake
Once a week.
If you want a strong arm, you can't just focus on two heads. In fact, 70% of your arms are triceps. My big arm circumference was 37.5 two years ago, and now my arm is 45. The secret of arm training is that the super group with two heads and three heads has a strong sense of pumping. And because the two heads and three heads are opposite, you can rest while training, which is simple and efficient. The training plan is as follows:
Narrow bench press 8~ 12RM
Barbell bending (wide distance) 10~ 15RM 4 group
Gantry rope lowering 10~ 15Rm
Gantry rope bend (opposite gripper) 8~ 12RM 4 group
The straight bar of the gantry is pressed down by 8~ 15RM.
Four groups (8~ 15RM) instrument arm bending.
Press 8~ 10RM on the V-handle of the gantry.
8~ 12RM 4 group instrument arm bending (reverse grip)
The supine barbell arm flexes and stretches 8~ 12RM.
Barbell bending (narrow distance) 10~ 15RM 4 group
The flexion and extension of the dumbbell arm behind the neck is 8~ 12RM.
Upward inclined dumbbell bend 10~ 12RM 4 group
Although the arm is often used in our daily life, it is not easy to accumulate fat, and it will often contribute strength in the process of practicing chest and back movements, but it does not mean that your arm does not need special training.
Four biceps exercises are recommended below.
1. Dumbbell bending
Dumbbell bending can be said to be a rather traditional biceps training action, which can be performed at home or in the gym at any time. During the filming of Mission Impossible 6, Tom Cruise directly installed an elastic belt on the co-pilot to exercise bending in order to strengthen the biceps. So don't say you have no time to practice. This action is easy to learn, and you are sure to learn it as soon as you learn it.
First of all, we insist on sitting and choose dumbbells that suit our weight. Then make the elbow of the arm close to the inner thigh, so that there is a support point and the instability problem is solved. Then keep the forearm relaxed and drooping, keep the elbow slightly bent, then contract the biceps brachii and lift the upper arm upward. Be careful not to bend your wrist too much when you lift it, so as to avoid the forearm borrowing. When you reach the highest point, you can flip your wrist. This move can fully squeeze the biceps brachii, that is, make the little finger higher than the thumb. Keep peak contraction 1~2 seconds, and then slowly return to the initial position, but do not lock the arm, just keep slight flexion. You can do 10~ 15 times for each movement, and do 3~5 groups at a time.
2. Dumbbell bending of priest chair
Choose dumbbells or barbells, depending on personal preference. Here, we use dumbbells as substitutes First of all, we hold the dumbbell in one hand and put our arms on the inclined plate of the priest's chair to find a support point for our arms and reduce the leverage of other parts of the body. Use the contraction of biceps brachii to lift the dumbbell, and then slowly lower the dumbbell until your upper arm is effectively extended. When doing this action, we can choose a heavier dumbbell, because this action will be more stable, even if you slip, it won't hurt you.
3. Reverse grip pull-ups
This action can stimulate the strength of biceps brachii by lifting yourself, and can also drive some back muscles. But if this action is on the same day as back training, I suggest you put it in front, otherwise it will be difficult for you to complete more groups with weak back. First, keep your hands holding the horizontal bar backwards, with the grip distance shoulder-width. Then, keep your legs slightly bent and crossed to enhance stability. Then the elbow joint moves forward, the body leans back, and the biceps brachii and the back work together to make the upper edge of the chest as close as possible to the bar, and the scapula tightens at the highest point, and then slowly returns to the initial position. Don't use inertia swing in the process, it's not good for your training.
4. Barbell bending
When doing this action, I suggest you choose a curved rod, because this instrument will have better effect than a straight rod. When doing this action, you need to be more careful than dumbbells. Because when doing barbell bending, the body will draw more strength, and the body may sway. At this time, we must ensure that the core is tightened and try to stabilize the body.
Pay special attention to the process of putting down, and be sure to straighten your arm as much as possible, but don't lock it. Many people don't straighten their arms completely in actual training, but just do the next movement, and the effect is not as good as expected.
I hope my answer is helpful to you.
(1) You don't have to practice these movements every time.
(2) It is suggested that beginners should first choose three movements, mainly barbell movement, two barbell movements and 1 dumbbell movement, with emphasis on developing muscle circumference.
(3) The movements of middle and advanced trainers can be increased to 4-5, and the isolated dumbbell movements can be appropriately increased with the increase of muscle circumference, so that the biceps brachii is plump and stylish.
(4) It is suggested that every training should have different movements from the last training, and the training of different movements is better than just practicing fixed movements for a long time.
The "unicorn arm" with full muscles and clear lines is an indispensable standard for a man. Classic action of powerfully shaping biceps brachii.
1. Barbell bending
This is a classic action to promote biceps brachii muscle gain, which is suitable for all levels of training.
Action essentials:
(1) Stand upright, hold the barbell at the middle grip distance (shoulder width) and hang it in front of you. Keep your upper arms close to your sides.
(2) Bend the arm upward until the biceps brachii is completely tightened, stop for a while, and then slowly recover.
(3) Don't shake your body back and forth in this process to avoid using inertia. Even if you are interested in borrowing money, you can't borrow too much. When the load is heavy, the arm is not completely straightened to the lowest point to prevent elbow injury.
2. Bending of the inclined bracket of crank barbell
This action focuses on the muscles between the lower part of the biceps brachii and the elbow joint, which can increase the thickness of the biceps brachii and make the biceps brachii fuller.
Action essentials:
(1) Sit on a stool, rest your chest on the inclined plate, rest your upper arm on the inclined plate, and hold the barbell behind your hands to keep your body stable.
(2) Bend the barbell to the highest point and pause. Then slowly restore.
(3) When the barbell reaches the lowest point, the elbow joint should be slightly flexed, and the barbell should be forcibly controlled, but it cannot be completely straightened.
3. Dumbbells bend alternately
This action is simple and easy. As long as you have a pair of dumbbells, you can strengthen your biceps at any time.
Action essentials:
(1) Hold the dumbbell vertically to both sides with palms facing each other and elbows leaning against your sides.
(2) Take the elbow joint as the fulcrum, bend upward, and at the same time, the forearm is rotated outwards, the palm is facing upward, and the biceps brachii is tightened at the highest point, and then it is paused. Then there is a controlled reduction. Then the other arm does the same thing.
(3) Forearm and wrist external rotation is to fully contract the biceps brachii and exercise the inner head of the biceps brachii, so as to better separate the biceps brachii.
(4) This action can be done by sitting or standing.
4. Dumbbells recline and bend
This action can fully stretch the biceps brachii and further enhance the circumference of the biceps brachii.
Action essentials:
(1) Lie on your back on an inclined stool with dumbbells hanging beside you. Bend your knees, land your feet naturally, and keep your upper arms close to your sides.
(2) Bend the dumbbell, contract the biceps brachii to the limit, and then slowly recover.
(3) This action can be practiced with both hands at the same time or alternatively with one hand.
5. One-handed dumbbell brace bending
This action focuses on the muscle peak of biceps brachii and depicts muscle lines.
Action essentials:
(1) Hold the dumbbell backwards with one hand, and put your arm on the inclined plate and straighten it.
(2) Bend the dumbbell to the highest point with the help of the force generated by the contraction of biceps brachii, and then squeeze it hard for peak contraction and pause for a moment.
(3) Lower slowly, so that the arm is fully extended, but not completely straight.
(4) When one arm is finished, the other arm is switched to the other side.
6. Dumbbell sitting sideways
This action effectively trains the outside of biceps brachii.
Action essentials:
(1) Hold the dumbbell vertically to the side, the palms are opposite, the upper arm is close to the side, and the elbow joint is the only movable joint.
(2) The highest point contracts at the peak, and keeps it for a moment, then slowly recovers, and the arm is completely straight at the lowest point. Do it after changing sides.
(3) In order to avoid body borrowing during exercise, the trunk can lean forward slightly.
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Strength training is a systematic project, and clear thinking must be established to achieve better muscle training effect. Below we explain how to train the towering biceps brachii through six aspects: capacity, intensity, action form, training frequency, training cycle and special training.
capacity
Minimum maintenance capacity 0-6 groups. Because rowing, pull-ups, high pull-ups and other pull-ups can stimulate two heads, some people can maintain muscle mass without doing second arm training.
The minimum effective training amount is 8- 14 group. The novice pulling action can give enough stimulation to the second arm, and there is no need to do the second arm isolation action. Fitness workers with more than three years of training experience need more than eight groups to gain muscle.
The best training capacity is 14-20 groups.
The maximum recoverable amount is 20-26 groups.
If there is a lot of pulling training in training, the maximum recoverable ability may be as low as 14-20 groups, and the optimal training ability may be as low as 8- 14 groups. The specific number of groups will be slightly different and needs to be determined according to the specific training plan. The strength of biceps brachii is as fast as other muscle groups in the upper body, accounting for more muscle fibers, even more than legs. The frequency range of 8- 15 is more suitable for muscle augmentation of biceps brachii. If you train more than 80%, you will increase the risk of injury. For example, no one wants to flex their heavy arms because the elbow pressure is too great; However, the shoulder pressure can use a larger weight, the arm is more stressed and the safety factor is higher. If you want to practice the heavy second arm, you can do pull-ups and high-level pull-downs, 5-8 times in each group, because compound movements can share more weight and have less risk of injury.
Training action
The most basic and effective action to train the second arm is barbell bending. If your wrist or elbow is uncomfortable, you can use EZ bar bending, dumbbell bending and rope bending. Brachial muscle training should focus on barbell and EZ bar bending. The weight of barbell bending is very large, and the arm is naturally not small. You don't need to do too many fancy actions, just choose a few basic and practical actions.
It is best to do the whole movement, because more work will stimulate the muscles, and vice versa. Remember not to do more than you can to avoid injury. Pay attention to the contraction and stretching during the action, and control the slow descent during the centrifugation stage. Training frequency Because the biceps brachii muscle mass is small and the recovery speed is fast, the training frequency can reach 2-6 times a week, and the average person has a better effect of 3-4 times.
Periodic cycle
There are many training cycles for biceps brachii, but the most effective one is to do 1-2 months and 8- 10 heavy training. Then do 1-2 months 10- 15 times of training to increase your ability; Finally do 1 month training 15-20 times; After that, do 1 month small-capacity training to maintain the muscle mass of the second humerus and restore the body's sensitivity to large-capacity training.
Special training mode
Decreasing group is a special metabolic training skill. The specific method is as follows: First, do 10 times with moderate weight, rest for 10-20 seconds, and then do 10 times with less weight until you are exhausted or stay at 1-2. If you cycle 5-6 groups, the feeling of pumping will be quite strong. However, this training method is prone to bottlenecks. Don't always do this. Just do it once every 2-3 months, and do basic training the rest of the time.
We can quickly find the biceps brachii, which is also the muscle we often use. Biceps biceps brachii can be used to drink water and read books. Here are some moves that Ding Zi often practices:
1, total circumference:
(1) barbell/dumbbell bending:
Among them, dumbbell bending can adjust the left and right symmetry, and the contraction range is large, but it is relatively difficult to master.
(2) Reverse grip pull-ups:
The heart of the fist is facing yourself, and the grip is slightly narrow.
(3) Stretcher bending:
(In the video, the gantry is used for bending, and the principle is the same as that of Zhang Liqi. )
The persistence of the force is better, the supine effect will be better, and it will not be borrowed.
(4) Inclined upward bending
2. Side head training:
The narrow handle can be bent.
3. Training of the inner head:
(1) wide handle bending
(2) The priest's stool is bent
(3) Bender
(4) Spider bend: Bend the upper inclined stool.
4, muscle peak training:
Concentrated bending
Speaking of biceps brachii, Ting Zi feels it is necessary to mention the biceps brachii, which is located in the deep part of the lower part of the biceps brachii and can improve the fullness of the arm. The commonly used training actions for practicing brachial muscles are:
(1) Hammer bend: In the process of doing it, if the forearm is supinated, it will stimulate the brachial muscle more.
(2) reverse grip and bending.
PS: It is recommended to practice free weights (dumbbells, barbells) first, and then practice fixed instruments (fixed motion trajectory, easy to master, easy to carry loads); Similar actions are put together, and the effect is better; The less movements, the more groups, the more emphasis on muscle gain; In formal training, it is best to concentrate on one part at a time, and you can change 4~5 movements, 65,438+0 movements to do 3~4 formal groups (the most skilled ones can be 4~6 groups), and one group (muscle gain) can be about 65,438+00 times; 50~60 minutes of formal training every time is the best, whether it is physical fitness or state;
Ting Tsai is a post-90s generation who loves fitness and iron throwing. The above actions are commonly used by individuals. I hope I can help you.
I'm glad to answer this question.
The biceps brachii grows on the front side of the arm and controls the bending of the elbow. It is often seen that people bend their arms to show biceps brachii. The biceps brachii has two heads, a long head and a short head, which will make these two muscles strong, but there is actually an important muscle, the biceps brachii, which is also in the position of the biceps brachii. After taking the next exam, you can also develop the biceps brachii after training. So how to train biceps brachii to make it strong?
1. Barbell bending directly stimulates the development of biceps brachii. Stand with your feet shoulder width apart, hold the barbell with your hands shoulder width apart, and keep your arms hanging down naturally. Lift the barbell, bend your arms, and move the barbell to the shoulder until the biceps brachii is fully contracted, pause for a moment, and recover at a slow speed. At the same time, there is a variant that can strengthen the stimulation of the inside of the biceps brachii with a wide grip and do 8-65438 movements.
2. The priest's stool bends, which can make the long head of the biceps brachii tighten ahead of time, and then make the biceps brachii contract, which can get a unique contraction effect. First, sit in front of the stool, put your hands on the table, hold the barbell with both hands, keep your big arm close to the table, then bend your arm until the biceps brachii is tightened, then pause for a moment and slowly lower it to its original position.
3. Climb the dumbbell to bend, stretch the biceps brachii in advance, and then stimulate contraction. Lie on the inclined stool at an angle of about 45 degrees, hold the dumbbell with both arms, droop naturally, keep the upper arm motionless, and bend the arm upward until the biceps brachii is tightened, then pause for a moment and return to the initial position. In the tightened position, it can also be accompanied by the external rotation of the forearm, which can strengthen the inward stimulation. This action is very effective for muscle peak shaping.
4. Hammer bending, this action uses the forearm forward rotation to make the arm retract, which can train the brachial muscle and make the arm stronger from the side. Stand, hold your chest out, stand with your feet shoulder width apart, hold the dumbbells with your hands behind your back, keep your big arms still, bend your arms, feel the biceps tighten, and then slowly return to the initial position. This action can effectively stimulate the outside of biceps brachii, making the arm look more generous from the front. Do 8- 12 times and do 3-5 groups.
These are some training methods for training biceps brachii. By stimulating and training the biceps brachii from the upper and lower ends of the lateral and medial sides respectively, plus biceps brachii training, the development of biceps brachii circumference is comprehensively strengthened.