Biceps biceps brachii is the most important muscle in the whole body, although it does not belong to the large muscle group. Is it cool? Because you can't take off your clothes all over the world to expose your chest muscles or your pants all over the world to expose your quadriceps, you can basically expose your biceps without any obstacles, especially in summer, and you don't have to show off deliberately. The biceps that burst your cuff can also attract eyes at any time. It is estimated that this is also the main reason why many small white novices prefer arm training! Non-proliferation Upper limb doctrine? After all, strong arms are a highlight of bodybuilding. For fitness enthusiasts with weak biceps brachii, it is necessary to practice biceps brachii in a planned and targeted manner.

Why are arms always too difficult to practice?

Biceps is the main muscle for training arms. The biceps are located in front of the upper arm. This muscle is spindle-shaped. It has a long end and a short end, so it is called biceps. Short heads are mostly on the inside, and long heads are mostly on the outside. From the anatomical map, we can't see that the width can be changed in training, but we need to train the weak head specially. For example, the long head is more developed than the short head in training, so it is necessary to strengthen the stimulation of the short head in training, thus improving the overall width of the biceps.

How to train perfect and strong arms

The bending of the curved bar barbell is the first, because it is more in line with the structure of our wrists and more suitable for lifting weights.

Because the forearm is in the external rotation state (the little finger is the same height as the thumb), the straight bar barbell bends, which inhibits the strength of long hair to a certain extent, and stimulates the short head more obviously. Of course, the weight used is also smaller than that of the bent bar.

Alternate bending of dumbbells is a classic action to train biceps. People who basically don't exercise can shake dumbbells a few times.

The bending of sitting posture and priest stool can effectively avoid the problem of body shaking. The priest stool can passively shorten the long head and train the more isolated biceps short head, which can be regarded as one of the biceps peaks. Little killer?

The most important thing in biceps training is to pay attention to centrifugal contraction, which is the most harmful to muscles. In addition, it is better to be light than fake, and don't use too much weight for training. Bian Xiao himself used 40-50 pounds to bend over when he started fitness training. Today, many years later, Bian Xiao, who still has training habits, has regained his weight of 20-25 Jin. The reason is nothing more than paying more attention to the quality of movements.