During the movement, the big arm bends forward and the arm is completely supported on the baffle. The long head has one more function than the short head, that is, the long head can bend the arm, the shoulder joint bends the back, and the biceps brachii is in a relaxed state. However, when the arm is bent, the stimulation of the long head can not meet the requirements, while the short head can be fully bent, so the priest stool focuses on the training of the short head, and dumbbells and barbells can be used in the training process.
The barbell on the priest's bench bends
First, adjust the priest's stool to a suitable position, and then sit on the seat. The height standard is that the whole chest can rest on the backrest, so that our whole arm can be placed on the baffle and the armpit can be clamped. This is to keep the body stable. Get up, grab the barbell with both hands and pay attention to the adjustment of the grip distance. Hands must be clenched to keep the wrist stable. Arms are completely attached to the baffle, arms are placed on both sides, and muscles are tense and ready to inhale. Wrist joint can't bend, which will reduce the pressure on forearm. Let the whole pressure of the barbell concentrate on the biceps brachii for a second or two, inhale and slowly recover. The descent process must be slow and the muscles must be sufficiently stimulated. Repeat this action. In this process, you can visually observe the contraction of your muscles with your eyes. The number of repetitions is generally 8- 12, and the best state can be achieved by training 3-4 groups each time.
Training tip: Some trainers do not have obvious muscle stimulation during exercise. In the process of doing it, the arm should not exceed the vertical line. In the initial position, the arm can't relax completely, which makes the muscle group tense continuously. In the process of bending, the arm should not be perpendicular to the ground, otherwise it will exert pressure on the elbow joint and reduce the muscle strength. When put down, muscles can control the trajectory of dumbbells well. Another point is that when you put it down completely, your arm is vertical.
Dumbbell bending of priest stool
Precautions Like barbell bending, the advantage of dumbbells is that they can be trained with one arm. More flexible.
Action change demonstration:
Action 3: Sitting posture with one arm bent.
Sit on the priest's stool, stand with your feet apart, step on the ground with your feet firmly, and bend with one arm holding the dumbbell. The whole arm will be kept at 90 degrees to the ground, and the strength will not be transferred to the inner thigh to increase the overall contraction of the biceps brachii, and the long head can also get a good exercise effect. Repeat this action 8- 12 times, with 3-4 groups of training each time.
Action 4: The upper inclined plate bends on its back.
Sit on a stool with your feet apart, step on the ground, slowly lie on your back on the inclined plate, hold dumbbells with both hands and put them at your sides, and put your arms at your sides, perpendicular to the ground. At this point, your arms are slightly bent, your fists must face forward, and your waist and abdomen should be completely tightened. Your head should be close to the backrest, your eyes should look forward and your breathing should be adjusted. Your body will exert its strength to drive the dumbbell to bend upward, so that your arm will remain stable and your muscles will continue to contract. Repeat this action 8- 12 times, with 3-4 groups of training each time. This action mainly exercises our short head muscles. When lying on your back, the whole shoulder extends backwards to the shoulder joint. At this time, the whole arm exceeds the plane of the back, and the biceps brachii crosses our shoulder joint. At this point, the muscles are in an elongated state. During the whole movement, the body can't participate in the relay, which further isolates the training of arm muscles.
The above actions are simple and easy to learn, which is enough for beginners. Keep exercising the above full set of movements, and Kirin weapons will come back slowly.