In the advanced skills of biceps brachii, arm training will encounter bottlenecks at some stage, which is normal. No matter how you gain muscle and lose fat, there will be bottlenecks. There are many ways to break through the bottleneck period. Come with me to see the advanced skills of exercising biceps brachii.

Advanced skills of exercising biceps brachii 1 2 ways for you to break through:

First, the thumb end rotates and bends.

The function of biceps brachii not only drives elbow flexion and extension, but also controls forearm external rotation.

So in order to get the best exercise effect of biceps brachii, you must mobilize the muscles responsible for elbow flexion and extension and forearm rotation at the same time.

Here we introduce a simple method to make your bending more effective.

When holding a dumbbell, hold the outer end of the dumbbell rod with your hand and let your thumb stick to the weight plate.

This small change will make your bending feel completely different. You must control your forearm to counteract the tendency of dumbbells to rotate inward.

If you don't think this is enough, you can try this: at the end of the bend, let the weight plate away from the grasping end touch the shoulder (equivalent to turning the dumbbell outward until the weight plate touches the shoulder)

Second, 2 1 second training method enhanced version

2 1 sec training method is an ancient biceps exercise method. The basic method is to make seven and a half bends in the second half, seven and a half bends and seven full bends in the first half.

If you think the above exercise methods are not enough, you can try the following combinations:

Seven mid-range bends

At 90 degrees, hold the bell in isolation for 7 seconds, hold and turn the wrist.

Advanced skills of exercising biceps brachii. Pull-ups forward:

This is the best comprehensive exercise of latissimus dorsi and biceps brachii. Now, let's look at the basic action first: stand facing one side of an open door and grab the door handle inside and outside the door with both hands. Put your feet on the inside and outside of the door and clamp the door with your legs. Your heel should be directly under the door handle, which looks like riding a door. You need good friction between you and the floor, so you'd better wear shoes when doing this exercise.

Up and back, until your arms are straight. Then kneel down, sit back with your hips, and keep your back straight at right angles to your thighs.

In order to increase the grip strength, you can wrap a towel around the door handle, and then grasp the part of the towel closest to the door handle with your hands. While pulling yourself up, twist your wrist to make your palm slightly upward (backhand), so that different muscles of the forearm can participate in the action and stimulate the biceps brachii from a new angle. If you want to hold it more easily, you can wrap a long towel or rope around the door handle, and then tie both ends of the towel or rope to form a small ring that you can catch.

You can do this exercise with the help of fences, small trunks, bicycle racks, road signs, posts, telephone poles or any poles fixed to the ground. No matter where I am, I can find something to pull me forward. What you really need is something waist-high that you can hold firmly, whether it is horizontal or vertical-as long as there is room for your feet below. Give full play to your creativity and think about what you can use! In addition, you can use a towel or not, or you can use a thick rope with knots at both ends, so that your hands will not slip.

Reverse grip pull-ups:

It would be great if you live nearby or next to a sports ground. Holding the horizontal bar backwards is one of the best actions to stimulate the biceps brachii. You know, the horizontal bar is almost omnipotent Make a fitness plan and teach you how to train biceps brachii. )

1. Preparatory action: Hold the horizontal bar backwards (palms facing the body), and the distance between hands shall be comfortable, slightly narrower than the shoulder width. Hang your body on the horizontal bar, with your arms straight and your feet hooked behind your back.

2, training action: slowly bend the elbow, pull up the body until the chin is higher than the horizontal bar; Pause a little, then slowly lower your body until your arms are straight again; Repeat the above actions.