The arm strength of biceps brachii is the basis of upper body training. If the arm training is not good, it is difficult to break through other parts. Fitness friends should know that biceps brachii training is easy to enter the bottleneck period and difficult to break through. Without a set of effective training movements, it is difficult to break through this bottleneck period.

When the biceps brachii enters the bottleneck period, every bodybuilder will feel anxious and troubled. Today, Bian Xiao recommended a set of super group training movements of bending and lifting, which can effectively help you break through this bottleneck.

Three bends with different angles use the same weight, and there is no rest in the middle. Three bends with different angles are directly combined into a super group for training. 1 action is not common in biceps brachii training, and its main purpose is to make biceps brachii unaccustomed and let biceps brachii enter the fatigue state with proper load first. The second movement is a common training movement, and the biceps brachii is already familiar with it. However, due to the muscle fatigue caused by the adaptation of the 1 exercise, at this time, the second exercise can give full play to its advantages and deeply stimulate muscle fibers. In the third movement, although the weight remains the same, the angle is changed, which makes the biceps brachii have a brand-new imbalance, thus giving the muscles the strongest and deepest stimulation.

Adding this super group to your training plan will definitely help you break through the bottleneck of biceps brachii. (Note: There is no rest between the three movements, which is continuous)

Action 1 bend against the inclined plate (the inclined plate of the priest's chair) with the EZ stick, and select the weight-you can complete the weight 12-8 times (to rest), and then do the second action without rest after this action.

Action 2: Return to the standing position and continue to bend with the same weight EZ rod. Do it as many times as possible until it is impossible. After this action, don't rest, and then move on to the third action.

Action 3 lean forward (about 20? ), head down, continue to bend with the same weight EZ bar, do enough, do as much as possible, until you can't do it.

Only by giving the biceps the strongest stimulation can you break through the bottleneck period, otherwise you won't want to break through this bottleneck period.