Biceps training, few people practice enough groups. People who are afraid of hard training often say that biceps femoris is a small part, and there are no more than 9 groups at a time. In fact, even if you do 20 groups, you can't "shock" it, just "tickle". An efficient impact training needs at least 20 groups, and these 20 groups must be formal groups, and each group must be exhausted.

Second, the 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. I use super group training rules in every training. When adopting superior training rules, the following points should be noted.

1. Don't be a super group every time you practice, just practice the last two times in each group.

2. Don't use super group training rules for barbell bending. Because this kind of compound exercise needs exuberant energy and full recovery.

3. 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.

4. When practicing biceps brachii and triceps brachii together with supergroup rule, we should try to choose exercises with the same force level, such as dumbbell inclined plate bending and one-arm dumbbell flexion and extension, or the combination of sitting dumbbell alternating bending and neck-standing back arm flexion and extension.

5. 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.

Third, every group is 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.

Fourth, use less times.

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 didn't reach exhaustion before the accessory muscles replaced strength.

Five, often disrupt the training order.

Assuming that the greatest strength should be allocated to the heaviest exercise, the conclusion is that every biceps training should start with barbell bending. However, the human body has amazing adaptability, and the adaptation process is so subtle that it is almost unaware that the accessory muscles have secretly shared a lot of work that should have been done by biceps brachii.

Every time you start from a different exercise, the accessory muscles have no chance to adapt, and the biceps brachii will be forced to do all the work. For example, if you often start training by using the inclined plate dumbbell bending or the dumbbell alternating bending instead of the barbell bending, the weight used will be reduced, but the training will be more effective, because all the work is done by the biceps brachii alone, and the accessory muscles are still considering how to help.

Six, biceps brachii and triceps brachii practice together.

Don't practice biceps with any other parts except triceps. If you practice biceps and chest together like many bodybuilders, you will consume a lot of energy because of practicing chest. Even if you think you paid 100% for the foreman's muscles, they only got 80%. If you only practice one part at a time, you will get better shock and stimulation effect.

Seven, dumbbell bending

Dumbbell bending is an ideal exercise for biceps brachii, because they are usually performed alternately, giving each arm more recovery time, so that you can use as much training weight as possible.

Dumbbell concentrated bending is an exception. It is too isolated to use large weight and it is difficult to become an effective muscle-building action. I usually use it to warm up, and I like to bend slowly to the palm of my hand every time, and contract at the peak, which can produce strong congestion. Like other biceps training movements, pyramid weight gain is an effective training movement by doing five groups, 68 times in each group, but I am still not a formal training.

Eight, inclined plate bending

Make sure that every biceps training includes the inclined plate bending, which can provide a combination of borrowing and isolation that other postures can't provide. When the elbow joint is supported, it is a borrowing exercise, but because the shoulder is also supported, it is an isolated exercise. I like to bend the inclined plate from two different angles. When the seat cushion keeps tilting, I use the supporting force of the seat cushion to pull my body back to produce greater leverage. When the cushion is vertical, the arm is straight down and the leverage is reduced, which can force the biceps femoris to exercise in isolation.

Flat bending requires one-arm dumbbells, or two-arm barbells or crank barbells. Dumbbells allow you to turn your palms up or hold them straight to stimulate different areas of your biceps. When using a barbell, all the pressure is concentrated on the muscle abdomen of the biceps.

Nine, barbell bending

As mentioned earlier, barbell bending is not allowed in super training. However, this does not mean that this action will never be used. On the contrary, any biceps brachii growth training is inseparable from it, because there is no other way to promote the maximum growth of biceps femoris and its affiliated muscles. Every muscle group needs at least one compound exercise.

My fat biceps training is rarely completed by complete barbell bending. Five groups of exercises, 1 group did 8 times to exhaustion, and then 4 groups did 6 times to exhaustion. Each group uses as much weight as possible without cheating, but let the biceps do all the work. I often end biceps training with barbell bending, which is 70% of the maximum weight of barbell bending. This is an unconventional practice, but my biceps seem to explode after every practice. The specific way is to sit on the stool and make sure that the lever is not lowered to touch the thigh. I closed my eyes and kept doing it until I couldn't hold on any longer.

X. control weight.

In order to get the best effect from the bending lift, we should control the weight and reduce the weight at a slower speed in the extension stage of the action. Uncontrolled rapid reduction not only reduces the training effect, but also increases the risk of biceps brachii injury and even leads to elbow myositis.

In the contraction phase, focus on the biceps brachii and perform peak contraction at the top. Try to forget the weight you lifted. If it feels good, try to add some weight; If you feel uncomfortable, you should reduce your weight appropriately until the weight that brings you the best congestion appears. Don't wait until you are injured to teach you how to train correctly.

The most effective action to exercise abdominal muscles

In fitness exercise, many people list abdominal muscle exercise as a necessary action every time. Despite this, there are still many fitness enthusiasts who know little about the movements of abdominal muscle exercise. For example, posture, skills, how different movements stimulate abdominal muscles in different parts, which action stimulates abdominal muscles the most, and so on.

If you want to practice abdominal muscles well, you must first understand the role of abdominal muscles. Abdominal muscles include rectus abdominis, oblique external abdominal muscles, oblique internal abdominal muscles and transverse abdominal muscles. When they contract, they can bend and rotate the trunk to prevent the pelvis from leaning forward. Abdominal muscles also play an important role in the activity and stability of lumbar spine, and can also control the activity of pelvis and spine. Abdominal muscle weakness may lead to pelvic forward tilt and increase the physiological curvature of lumbar spine, increasing the chance of low back pain.

Let's compare five kinds of abdominal exercises to see which one can strengthen rectus abdominis more effectively.

Boarding service:

Lie on your back on the floor with your lower back close to the ground. Put your hands on your head and open your arms. Lift your legs and climb on the bike slowly. Exhale, lift your upper body, touch your left knee with your right elbow (Figure 1), keep your posture for 2 seconds, and then restore. Touch the right knee with the left elbow again, hold it for 2 seconds, and then slowly return to the starting position.

Abdominal rolling of fitness ball:

Lie flat on the fitness ball, put your feet flat on the ground, put your hands on your head and open your arms. Reduce the chin to the chest, exhale, contract the abdominal muscles, raise the upper body by about 45 degrees (Figure 2), hold it for 2 seconds, and then slowly return to the starting position. In order to keep balance, your feet can be separated more. If it is difficult, you can do it with your feet together.

Leg lifting and belly rolling:

Lie on your back on the floor with your lower back close to the ground. Put your hands on your head and open your arms. Raise your legs at 90 degrees to your upper body, cross your legs, and bend your knees slightly. Exhale, contract the abdominal muscles, lift the upper body, keep the lower back off the ground (Figure 3) for 2 seconds, and then slowly return to the starting position. Keep your chin down to your chest.

Reverse abdominal roll:

Lie on your back on the floor with your lower back close to the ground, put your hands on your sides, raise your legs at 90 degrees to your upper body, cross your legs, and bend your knees slightly. Tighten the abdominal muscles, then exhale, slightly lift the hips, slightly lift the waist and back off the ground (Figure 4), hold for 2 seconds, and then slowly return to the starting position.

Traditional belly roll:

Lie on your back on the floor with your lower back close to the ground. Put your hands on your head and open your arms. Put your legs flat on the ground and bend your knees. The chin shrinks to the chest, contracts the abdominal muscles, exhales and lifts the upper body, and the lower back can't leave the ground (Figure 5), and then slowly returns to the starting position.

Through electromyography test, it is found that boarding in the air is the most effective exercise to exercise rectus abdominis. The second place is leg lifting and belly rolling, and the third place is fitness ball belly rolling. Research shows that when a kind of training needs the continuous stability of abdominal muscles and the rotation of the body, abdominal muscles can produce the maximum activity. Because the balance needs to be controlled in an unstable environment, when doing belly roll training, the body-building ball belly roll needs more muscle contraction and control than the traditional belly roll.

In fact, in order to achieve the best results, it is recommended to try to do various kinds of exercises regularly, because it can exercise different muscles and is not easy to get bored. No matter which exercise method you choose, it takes time and patience to exercise and strengthen your abdominal muscles. Remember, the training goal of abdominal muscles is muscle endurance, not muscle and strength. Finally, remember to stretch your muscles after exercise.