1, the biceps brachii is mainly pulled. You can bend and stretch the dumbbell with the big arm, and don't put it at the end when stretching, so that the biceps brachii is always stressed. Also, you can use Schwarzenegger's method, which has a nice name of 2 1 salute, that is, when you bend over and stretch your dumbbell arm, because it is 65438 from the corner.

2. Triceps brachii push (1) dumbbell bench press; (2) Bending and stretching of the dumbbell arm with one arm behind the neck.

Each group does the limit. Remember not to do it every day, but every other day. Every time you do anaerobic exercise, you should destroy your muscle tissue as much as possible, and then use enough time and nutrition to repair the damaged muscle tissue and let it grow. To put it bluntly, muscles grow out at rest after anaerobic exercise.

Only scientific fitness can have perfect muscles. (Changyang Xiaohua is original, don't copy, never be anonymous, despise plagiarism! )