1, biceps brachii bending

Starting posture

Stand upright, hold the barbell with both hands, and droop your arms.

Action process

Try not to swing your upper arm, bend your elbow, bend your forearm as high as possible, and at the same time contract your biceps and stand still for one second. Relax the elbow joint and let the forearm drop slowly until the arm is completely straight.

Breathing method

Inhale when bending the forearm and exhale when leaning back.

Pay attention to key points

It is necessary to rely on the strength of biceps brachii to bend the forearm upward. When the forearm bends to the highest point, completely contract the biceps for one second instead of relaxing immediately. When bending, don't bend your forearm higher by swinging your elbow forward and up.

2, biceps brachii one-arm squat bending

Starting posture

Squatting on the ground or sitting on a stool, holding a dumbbell in one hand, let the upper arm stick to the inner thigh, and the forearm hang straight down. Put the other hand on the other thigh.

Action process

Shrink the biceps of the bell-holding arm and bend the forearm upward. When it reaches the highest possible point, completely contract the biceps for one second, then extend the elbow joint and let the dumbbell slowly fall to the starting position. After practicing one side, change to the other side.

Breathing method

Inhale when bending the forearm and exhale when drooping.

3. Outdoor

You can use the horizontal bar and do more pull-ups.

If you have the conditions, you can participate in rock climbing, which is more exciting and fun, and the effect is better.

Precautions:

Don't hurt yourself, you'd rather practice slowly than quickly, and haste makes waste. This should be firmly remembered before practice.