Practice: the body is sitting or standing, with dumbbells hanging by the side with both hands, palms facing each other and elbows leaning against the sides of the body. Take the elbow joint as the fulcrum, bend upward, at the same time, the palm is upward, the forearm rotates outward, lift it to the highest point to tighten the biceps brachii, pause for a moment, and then slowly recover. Doing this repeatedly every day is very effective for exercising biceps brachii! However, it should be noted that when using dumbbells to exercise biceps brachii, each group should rest for about one minute, inhale when lifting, and let go of exhaling.

2. Bending through the pad arm.

Practice: put the triceps brachii and elbow joint on the mat at different angles and lift them obliquely, and put the triceps brachii and elbow joint on the inclined mat at an angle of 30 ~ 45 degrees from the ground; Straight brace bending is to make the support pad vertical to the ground, which is a peak action to exercise the biceps brachii line.

3, running+sit-ups+push-ups combined exercise

The most effective way to practice biceps is to combine running, sit-ups and push-ups. As long as you insist on doing it in groups, don't do much at a time, for example, you can do 80 at a time, and you can rest for a minute or two in groups of 20.

Step 4 hook your hand and stretch your arm

The practice is: stand with your feet spread out about shoulder width, arms spread out to shoulder height, hook your fingers up, push your palms out to the sides, control to stand still for 20 seconds, and hook your fingers down when you relax. Repeat 6 times as a group and do 3-4 groups each time. This hook arm can relax shoulder joint, arm, elbow and wrist joint, shape biceps brachii lines, enhance biceps brachii strength, and effectively train strong biceps brachii.