1. Exercise method of biceps brachii: Many bodybuilders, especially men, are obsessed with the curve of biceps brachii. There are many ways to exercise biceps brachii, almost all of which can be done without too much equipment or venues, such as push-ups, pull-ups, dumbbells and barbells. If conditions permit, people can also choose to go to the gym to exercise with the fitness equipment inside, such as professional biceps trainer, bench press, bird, butterfly clip and so on. There are many exercises that can exercise biceps brachii, which need a certain intensity to achieve the effect. Therefore, when exercising, we should pay attention to it, which requires a certain accumulation process, and we must not rush to achieve success, so as not to hurt our muscles and bones. Remember to wear protective gear when exercising.
2. How to relax biceps brachii: After exercise, we often feel muscle tension. If you don't relax in time, you will probably cramp or even damage your muscles, and your muscle lines will be stiff. So know how to relax biceps brachii after exercise. Common ways to relax biceps brachii are: massage, kneading muscles, taking a hot bath, relaxing capillaries, accelerating blood circulation, and most importantly, doing stretching exercises to fully relax muscles, reduce tension and avoid cramps and strains.
3. What to do about biceps brachii strain: Do warm-up exercise and wear protective gear before exercise, but if you are still accidentally injured, you need to know some basic treatment methods. What should I do if I pull my biceps? First of all, don't think that it's just a trivial matter, and you will leave it alone after recovery. After pulling the biceps brachii, you should stop exercising immediately, apply the principle of price, ice the injured part, raise your arm appropriately, and then judge whether to send it to hospital for treatment according to the situation. In the process of recovery, we should avoid doing high-intensity training, and wait until we recover to about 80% before we can do moderate and small amount of stretching exercise.
Through the above methods, we can greatly avoid the strain of biceps brachii during exercise and deal with it in time. Therefore, it is necessary for us to learn the relaxation methods of biceps brachii.
Extended content
Exercise method of biceps brachii
The biceps brachii (biceps brachii) is located in front of the upper arm, and the whole muscle is fusiform. Biceps biceps brachii has long and short heads, hence the name. Biceps biceps brachii (G not gōng) belongs to quadriplegia in three skeletal muscle groups.
Biceps biceps brachii exercise mode
Ordinary bending dumbbell. Legs apart, shoulder width apart. Arms fully extended, palms inward to pick up dumbbells. Bend down to the chest position.
At first, do two groups at a time, 6 to 8 times in each group. Increase to three groups in a week or two. Then you can increase the weight of the dumbbell.
If you don't have dumbbells, you can also use kettlebells or barbells.
Inclined dumbbell. Sit in a 45-degree inclined fitness chair, with your feet on the ground, your hands fully extended, and pick up the dumbbells. Lift one dumbbell at a time to shoulder width, fully bend your arms, and then slowly put the dumbbell in the starting position.
At first, do two groups at a time, 6 to 8 times in each group. Increase to three groups in a week or two. After that, you will become stronger, and you can gradually increase the weight of dumbbells.
Maybe you find that this exercise method can lift less weight than the previous one. In fact, it's easy to explain: tilting makes it more difficult to lift dumbbells, so even with a small weight, your muscles can get great exercise.
Centralized bending dumbbell. Sit on the fitness chair with your feet flat on the ground, shoulder-width apart. Lean forward slightly, rest your right elbow on the inside of your right knee, straighten your arm completely, bend the dumbbell to your chest and keep your elbow still.
You can keep your balance by putting your other hand on your other knee.
Do two groups at a time, 6 to 8 times in each group. Then switch to the other hand.
Do pull-ups. This exercise may be difficult at first, but it is an excellent way to enlarge the biceps brachii. Hold the metal bar with both hands, keep it shoulder-width apart, and palm inward. Put your feet together, pull up your body with your hands so that your chin is higher than your arms, then slowly put down your body and return to the starting position.
At first, do two groups at a time, 6 to 8 times in each group. After a week or two, you will increase to three groups, each with 8 to 12.
In order to increase the training intensity, you can wear a weight belt. The stronger you are, the heavier the weight belt you carry.
Training skills
Don't train every day. Maybe you think that training every day can make your biceps stronger, but in fact, your muscles become stronger during the break, and you can get enough rest during this break. Gradually, the muscles will get bigger, so that you can lift more weight.
For the best results, don't train more than twice a week.
When you don't exercise biceps brachii, do other exercises to improve the effect of muscle training.
Limit training time. Training for too long can lead to muscle strain or injury, but it is not worth the loss. Arm muscles are more fragile than other body muscles, so don't put too much pressure on the muscles here. The ideal training time is 30 minutes, which is enough for you to get enough exercise without strain and injury.
You should devote yourself to training. Every time you train, you should concentrate and try your best to exercise, so as to maximize the exercise effect. Lift the heaviest dumbbell you can bear to get the best exercise effect. Bodybuilders call it "failure training" because after you lift such a heavy thing, you can't lift it anymore.
Find a weight that suits your "failed training". You can try multiple dumbbells, which can make you lift 6-8 times without making you feel too tired. If you can finish several groups without sweating and failing, you will increase the weight of dumbbells. If you can't lift the dumbbell twice in a row, then reduce the weight.
The weight of "failed training" will increase with the increase of your muscles. Increase 10 lb (4.5 kg) every two weeks, and use the same judgment method to see if the dumbbell is too heavy or too light.
Correct posture. The weight of your "failed training" depends on the maximum weight you can bear when you exercise in the right posture. Correct posture can also promote the correct exercise and growth of muscles.
Each group should keep their arms completely straight, instead of always keeping their arms bent.
Don't lift dumbbells by inertia, use controlled movements. Put down the dumbbell slowly, not suddenly.
If you find that you can't stick to the correct posture several times, it's because you lift it too hard. I'd better change to a lighter one and exercise first.
The interval between each group is 45 seconds, so that the muscles can get a full rest.
Changes in living habits
Reduce the intake of high-calorie foods. A lot of training requires a lot of energy, but eating too much will make you grow a layer of fat and cover up the muscle blocks you have worked hard to build.
Choose some vegetables, fruits and whole grains.
Drinking plenty of water to keep your body hydrated can also reduce your hunger after exercise.
Take a lot of protein. Protein is good for muscle growth, so you must take a lot of protein during training.
Eat more poultry, fish, beef, pork, eggs and other foods that are rich in protein and can make you grow muscles.
Protein-rich vegetables such as beans, green leafy vegetables and tofu are also good choices.
You can eat creatine. Muscle (ammonia) acid is an amino acid naturally produced by the human body, which is used to make the human body grow strong muscles. Many bodybuilders take creatine to enhance the training effect and achieve the training goal. Although the US Food and Drug Administration has not approved this drug, it is safe for the human body to take 5g at a time.
Buy a bottle of powdered creatine, drink water and mix, and eat it several times a day.
After the initial "gradual period" (during which a large amount of creatine is ingested to grow muscles), the dosage is gradually reduced to maintain the dosage standard.
skill
The parallel arm grip allows you to exercise the inner biceps, and the wide arm grip allows you to exercise the outer biceps.
Be sure to stretch, warm up and cool down during exercise. Tennis elbow is uncomfortable.
Don't concentrate on exercising a muscle group for more than 20 minutes. If you only lift weights, the exercise market can't last more than 45 minutes. Excessive exercise stops the body from producing testosterone and starts to produce adrenocorticoid, which leads to stress and increases the body's fat storage.
Pull-ups are the main exercise method of biceps brachii.
Be sure to supplement yourself with protein from time to time. Protein's standard is fat-free weight intake per pound (4.5kg) 1. 14g (fat-free weight means, for example, if you weigh 200 pounds (90kg), your body fat rate is 24%, and your fat-free weight is 158 pounds, then you should consume 185g every day.