Recently, Rock launched a new fitness guide series in cooperation with sports brand Andema. The former WWE champion shared a way to exercise biceps on his Instagram account.

Rock's favorite biceps training method is 2 1 sec, which is an extended fixed training, including seven biceps exercises with EZ bars.

Correct biceps flexion

Hold the handrail with your arms shoulder width.

Your palm should face the ceiling.

Make sure your elbows are put away.

Don't move your upper arm, which will keep your biceps tense.

What should we do?

Repeat seven times from the top to the middle of the elevator.

Repeat seven times from bottom to top.

Seven complete repetitions, using a complete range of motion.

When you arrive at 2 1 salesman, your arm will feel like it is on fire. But this is not just an excuse to lift weights-every repetition needs to be controlled and executed with the best technology.

The biceps brachii is divided into two heads: a long head and a short head, hence the name biceps brachii. Its main functions are shoulder flexion, elbow flexion and forearm supination. Generally, barbells, dumbbells or fixed instruments are used for arm bending during exercise. The weight is not easy to be too big, just choose a weight of about 10RM, and you can increase the weight if it is heavy. It is recommended to choose a smaller weight when making a super or 2 1 salute.

When using barbell to do arm flexion, the grip distance is slightly wider, focusing on training the short head of biceps brachii, and the grip distance is slightly narrower, focusing on training the long head of biceps brachii. Hold the bar with thumb, forefinger and middle finger, release the ring finger and pinkie to focus on the lateral head of biceps brachii, hold the bar with pinkie, ring finger and middle finger, and release the index finger and thumb to focus on the medial head of biceps brachii. At this time, it is not appropriate to use a large amount of exercise.

When exercising, the back of hand and forearm remain neutral all the time. When bending down, the angle of the back of hand and forearm should be fixed as much as possible, and the angle change should not be too big, otherwise it will easily damage the wrist joint.

Hold the rod or dumbbell, generally palm up, and focus on exercising the brachial muscle when the backhand and palm are opposite.

Avoid internal rotation or external rotation of elbow joint when exercising biceps brachii, which is easy to damage elbow joint.