Men's biceps attract women's attention easily. Every man wants to have a strong body, especially healthy muscles, especially the biceps on his arms, which represent strength. Biceps is our most desired muscle and the most convenient muscle to show to everyone. Here is an article about male biceps attracting women's attention.
Men's biceps easily attract women's attention 1 biceps-barbell 2 1 circular training method.
The so-called 2 1 ring training method is to disassemble a training technique and divide it into three steps, namely, seven upper half, seven lower half and seven whole processes. Each step is repeated seven times, and the three steps are 2 1 time, so it is called 2 1 ring training method. This method is more suitable for small group training, such as barbell lifting for biceps.
Male biceps brachii is one of the characteristics of strength and strength, and it is also the most direct visual point to attract women. If you want your biceps to explode in a short time, then the above 2 1 loop training method must not be missed.
Sexy pectoralis major-dumbbell bench press
Action process: push-ups, elbow contraction, elbow clamping and chest clamping. The dumbbell moves upward and leans forward slightly, showing a parabolic trajectory. When the arms are straight, the center of gravity of the dumbbell is close to the support point of the shoulder joint.
But don't just sit on the support point of the shoulder joint, because this will make the bones support the weight of the dumbbell (this situation that the bones support the weight instead of the muscles supports the weight is called "locking"), which will relax the chest muscles and affect the exercise effect. Then, make the two arms straight and open to both sides, and the two arms slowly bend, and the dumbbell falls vertically, and when it drops to the lowest place, it is pushed up. Say it again.
Key points: inhale when lifting to avoid hypoxia; Exhale when lowering, lower as much as possible and stretch muscles. Don't arch your back and hips, and don't hold your breath, which will make your muscles lose control and be dangerous. 8- 10 group, do 5-8 groups.
Steel-like Abdominal Muscle —— Oblique Plate Roll-up.
Action process: lie on your back on the inclined board, the inclined board is about 30-45 degrees from the ground, and put your hands and fists in your ears to fix the position of your feet; Inhale, at the same time, actively exert force on the abdomen, let the head leave the inclined plate first, and then leave the inclined plate in turn from the head to the waist until the body sits straight. Exhale reduction.
Important: This action doesn't need to be quick. You need to slow down. You can do 8- 10 times per minute. According to this frequency, you can make the abdomen feel hot and tingling as a group, and prepare for the next step.
Men's biceps attract women's attention easily. When we talk about muscles, we usually think of biceps first. When children see thick upper arms, especially strong biceps, they will think that it is a symbol of strength-which is why cartoon tough guy heroes and tall fathers on TV often have strong upper arms. Beautiful biceps is the muscle we yearn for most, and it is also the most convenient muscle to show to everyone.
When we talk about muscles, we usually think of biceps first. When children see thick upper arms, especially strong biceps, they will think it is a symbol of strength-that's why cartoon tough guy heroes and tall fathers on TV often have strong upper arms.
The beautiful biceps muscle is the muscle we crave most, and this muscle is also the most convenient to show to everyone. But in order to exercise biceps most effectively, you should arrange a biceps training plan.
Many experts suggest that the back and biceps should be trained in the same training class, because back exercises need the assistance of biceps to a great extent. If you prefer not to train your back and biceps brachii on the same day, the interval between these two training sessions should be at least 48 hours, otherwise biceps brachii will not have enough time to recover and grow.
Main training movements: Barbell bending is the most effective exercise to increase the size and improve the shape of biceps. The weight used in this exercise is also the largest of all biceps exercises.
How to bend the barbell? Hold the barbell with both hands (wrist outside, tiger's mouth outside), and the distance between hands is shoulder width. Your arms droop naturally so that the barbell is in front of your thighs. Keep your back straight, tuck in your abdomen, and lift the barbell to the highest point along the arc. At the highest point, stop for a minute, and then return to the starting point along the original road.
A few notes: different grip distances have different effects.
Different grip distances. Reducing the distance between hands will greatly stimulate the outside of biceps. Increasing the grip distance will greatly stimulate the inside of biceps.
Wrist posture: If you feel that your wrist is struggling, you can open your wrist slightly backwards before lifting the barbell, which can reduce the tension of your wrist and effectively transfer the weight to your biceps. Auxiliary function of towel
You can wrap the barbell bar with a towel first, and then grasp the barbell bar, which can effectively increase the tightness of grasping and exercise more effectively.
Bend over on one's knees
Reduce the weight you usually use by 20% and kneel on the floor (or mat) to do this exercise. This kind of exercise makes it difficult for you to borrow from your knees, so you can focus on your biceps instead of your lower back. In addition, learn how to build sexy biceps brachii.
Men's biceps attract women's attention easily. Biceps is very important in the eyes of men all over the world. A beautiful biceps can bring great confidence to men and is definitely an important part of charm display. But no matter how many people practice, the effect is not obvious. It is true that biceps brachii is really difficult to train, which has a lot to do with the training method chosen.
Super group training rules
Super group training rules are particularly effective for enlarging biceps brachii, which can stimulate more muscle fibers and create better congestion. Don't be a super group every time you practice, just practice the last two times in each group.
Don't use super group training rules for barbell bending. Because this kind of compound exercise needs exuberant energy and full recovery.
Don't combine biceps brachii and other parts into a super group. Biceps and triceps have opposite functions, so taking turns training can ensure enough recovery time. The last movement of biceps training and the first movement of triceps training are combined to make a super group, which can just transition to triceps training.
When practicing biceps brachii and triceps brachii together by supergroup rule, we should try to choose exercises with the same force level, such as dumbbell inclined plate bending and one-arm dumbbell bending and stretching, or the combination of sitting dumbbell alternating bending and standing neck and back arm bending and stretching.
The only biceps exercises that can be used for super group training are dumbbell bending, oblique dumbbell bending, barbell bending and cable bending. In contrast, the standing barbell bends too hard, the dumbbell bends too lightly, and the machine bends too isolated.
Each group practiced until they were exhausted.
Each group should practice to exhaustion, no matter how much weight is used and how many times it is done, only by practicing to exhaustion can the biceps brachii be guaranteed to be shocked and stimulated.
Use it less often.
Only those training groups that have reached exhaustion within 68 times are counted. If each group exceeds 8 times, the accessory muscles may be tired before the biceps brachii is completely tired. If you can't do it six times, it means that the biceps brachii has not replaced the failure in the accessory muscles.
If we consciously train the biceps brachii for a period of time and find that the effect is not ideal or even effective, we should consider that this training method is incorrect and effective. You should have a professional fitness instructor to learn and communicate. Correct learning methods can make us get twice the result with half the effort.