The action of barbell bending is no stranger to fitness people! It is a single joint exercise, mainly focusing on the biceps brachii, and the collection of biceps brachii and radial arm is low. Therefore, it has become the most commonly used action to exercise it except dumbbell bending, and it is easy to feel the force of biceps brachii, so it can be said that it is one of the most effective actions to exercise biceps brachii.
Step 1: Stand with your feet shoulder width apart, hold your chest out and tighten your waist and abdomen.
Step 2: The upper arm leans slightly to the sides of the body, the barbell naturally hangs down, the hands are reversed, and the barbell is placed in front of the thigh.
Step 3: Concentrate the strength of biceps brachii, inhale and quickly bend the arm, and lift the barbell to the neck clavicle.
Step 4: Squeeze the clavicle for one second, then control the barbell with the strength of biceps brachii, and slowly put it back to the starting position.
Dumbbell Alternate Bending In addition to the barbell bending mentioned above, another classic exercise action is dumbbell alternate bending, which can exercise biceps brachii, biceps brachii and deltoid muscle, and can be divided into sitting posture and standing posture. It is suggested that sitting training can be used first, and then standing training can be used after exhaustion, because biceps brachii will produce elbow flexion and forearm external rotation during the movement, which will be effective.
Step 1: Sit up straight (it is better to have a backrest and avoid borrowing), hold your chest out and tighten your waist and abdomen.
Step 2: Tilt your upper arm slightly to your sides and hold a dumbbell in each hand. The palms are facing the sides of the body, and the arms naturally droop.
Step 3: Take the elbow joint as the fulcrum, inhale and bend up quickly. At the same time, the forearm is supinated, the palm is up and lifted to the deltoid muscle.
Step 4: Squeeze and stay at the top position for one second, then control the dumbbell with the strength of biceps brachii and slowly put it back to the starting position.
Step 5: Change the other hand and repeat steps 3 to 4.
Inclined dumbbell bending If your shoulder muscles are more developed than biceps, you can isolate biceps with inclined dumbbell bending, which is very similar to the one-handed dumbbell bending of priest chair. Because it is the isolated movement of biceps brachii, the arm hardly shakes and borrows. Therefore, dumbbells are based on the weight of 12RM, mainly to make biceps fully contract and extend. In addition, this action,
Step 1: Take a standing posture, hold the dumbbell with one hand, with the upper arm leaning against the inclined support plate, the palm facing up, the dumbbell aligned with the shoulder, and the other hand holding the stool.
Step 2: Put the dumbbell straight in the initial action, so that the biceps brachii can be fully extended.
Step 3: Inhale and use the strength of biceps brachii to quickly lift heavy objects.
Step 4: Squeeze and stay at the top position for one second, then control the dumbbell with the strength of biceps brachii and slowly put it back to the starting position.
Step 5: Change the other hand and repeat steps 3 to 4.
Dumbbell hammer lift This is a variant of dumbbell lift, which has a high degree of * * * for brachialis and radial brachialis, and is an indispensable action in biceps training. Strong brachial muscle can not only thicken the upper arm, but also promote the uniqueness of biceps brachii. If your brachialis is smaller than your biceps, this action can make the brachialis develop well, even before the brachialis develops.
Step 1: Take a standing posture, hold the dumbbell palm inward with one hand, and let the arm naturally fall to the body.
Step 2: Inhale, and use the strength of biceps brachii to lift the heavy object quickly, without external rotation of forearm in the process.
Step 3: Squeeze and stay in the top position for one second, then control the dumbbell with the strength of biceps brachii and slowly put it back to the starting position.
Step 4: Change the other hand and repeat steps 3 to 4.
Do you know which muscle in the upper body is the most eye-catching? Is the biceps brachii! Some people will say why not abdominal muscles, chest muscles or back muscles? Because, you can't take off your clothes all day to show off your chest muscles, abdominal muscles and back muscles! Especially in summer, you don't have to show it deliberately. As long as you put on short sleeves, you can show the arm with bursting sleeves, which will feast your eyes at any time! However, how to exercise biceps more effectively? In addition to the three measures to increase the circumference, we should also master the action of biceps brachii exercise. Now let's take a look at the basic movements of exercising biceps brachii in the gym!
Sitting dumbbell bending with one arm is very similar to lying dumbbell bending, and it is also suitable for people with developed shoulders. In terms of muscle use, there are many brachialis muscles and few biceps brachii, which belong to isolated single joint exercise. This action can help to exercise obvious muscles, and the weight of dumbbells should not be too heavy, mainly to make biceps brachii fully contract and expand.
Step 1: Sit on the flat, with your legs naturally separated, your toes pointing in the same direction as your knees, your back straight, and your body slightly leaning forward.
Step 2: Hold the dumbbell backwards with one hand, with the thumb facing outwards and the triceps brachii leaning against the inner thigh (close to the knee).
Step 3: Keep your elbow still, inhale, and bend the dumbbell with the strength of biceps brachii.
Step 4: Squeeze and stay at the top position for one second, then control the dumbbell with the strength of biceps brachii and slowly put it back to the starting position.
Step 5: Use the other hand to switch sides and repeat steps 3 to 4.
Pulley lateral bending can not only effectively exercise biceps brachii, but also strengthen the weaker brachialis muscles. It is an alternative to dumbbell and barbell training. It can be used for unilateral or bilateral training, which is very suitable for people who want to further strengthen the brachial muscle. However, for people with weak brachial muscles, this action is not the most preferred training action choice.
Step 1: Adjust the pulleys on both sides to a height higher than the shoulders, and stand in the middle of the machine with both feet shoulder width.
Step 2: Open your arms. The upper arm is parallel to the ground, the forearm slightly extends to the pulley, and the palm holds the handle upward.
Step 3: Bend the forearm inward without moving the upper arm, and slowly squeeze the biceps brachii until the forearm contacts the biceps brachii.
Step 4: Squeeze at the top position for one second, then control the weight with the strength of biceps brachii, and slowly return the arm to the starting position.
Precautions for biceps brachii training: the speed of biceps brachii training needs to be controlled slowly and throughout the whole process, otherwise the efficiency will be greatly reduced. There are three common mistakes that need attention. In addition, when staying at the highest bending position for 1~3 seconds, please do top contraction to make the muscles contract completely and the muscle fibers grow more effectively!