Triceps brachii 1 Triceps brachii exercise method-initial posture of arm flexion and extension: hold a barbell in both hands or a dumbbell in both hands. After holding high above your head, bend your elbows and let your forearms droop backwards. Stand upright or sit on a stool. During the movement, the upper arm is close to the ear, keeping vertical and not shaking. Triceps contraction, elbow joint extension, forearm extension, until the arm is completely straight, triceps complete tightening. Hold still for one second, then bend the elbow, let the forearm slowly droop to the starting position, and let the triceps stretch as far as possible. Breathing method Inhale when the forearm is extended and exhale when it is bent. Note: Don't swing your upper arm when stretching your forearm. 2 triceps brachii-bend forward in the initial posture of flexion and extension, hold the dumbbell with one hand, spread it with the other hand or hold the hind leg of the knee with the other hand, so that the upper arm holding the bell is close to the side and parallel to the upper body. Bend your elbows and let your forearms droop naturally. During the exercise, the upper body and upper arm remain motionless, and the triceps are contracted, and the forearm is stretched backward and upward until the arm is completely straightened, and the triceps are completely contracted. Hold still for a second, then bend your elbow and let your forearm slowly droop to the starting position. Breathing method Inhale when stretching forearm and exhale when drooping. Pay attention to the main points. Try not to let the upper arm swing up and down when stretching the forearm. After the arm is completely straightened, lift the wrist upward to make the triceps contract more thoroughly. 3 triceps of upper arm-lying on the bench in the starting position of cross arm flexion and extension, holding the barbell backwards or forwards with both hands, lifting it upwards, bending elbows and drooping forearms after the arms are perpendicular to the ground. During the movement, keep the upper arm from swinging, contract the triceps, and stretch the forearm upward until the arm is completely straight. Hold still for one second, fully contract the triceps, then bend the elbow and slowly lower the forearm to the starting position, fully extend the triceps. Breathing method Inhale when stretching forearm and exhale when drooping. Key points: when the forearm is stretched and drooped, the upper arm should remain in place and not swing. 4 upper arm triceps-raise your arms straight and start, stand upright, raise your hands back or hold barbells and put them behind your back. Keep your arms straight during the movement and lift the barbell as far back as possible. Finally, bend your wrist upward, try to contract your triceps, rest for a second, and lower the barbell to its original position. Relax the triceps. Breathing method: inhale when the arm is raised backwards, and exhale when it is lowered backwards. Pay attention to the main points. Don't shake your body when raising your arms. Lift it as high as possible, bend your wrist and make the triceps contract completely. 5 triceps brachii of upper arm-initial posture of flexion and extension of chest battens of both arms Hold a curved handle connecting the tension bars on the chest with both hands, and the grip distance is shoulder width or slightly narrow or tight. The upper arm rests on the ribs. Bend your elbow, bend your forearm. During the movement, keep the upper arm still, contract the triceps and forearm muscles, and press the crank hard until the arm is completely straight. Hold still for a second, try to contract the triceps, bend the elbow, and let the crank slowly return to its original position. Breathing method: inhale when the handle is pressed and exhale when it is retracted. Pay attention to the key points. When the crank is pressed, be sure to keep your arms completely straight. The upper arm should be fixed. Although the forearm also needs strength, the brain should pay attention to the expansion and contraction of the triceps. When doing biceps brachii training, I often imagine that my arm is constantly congested and swollen, so that it fills the whole room. It's a little crazy, but when you are eager to see something, you always feel that it is much bigger than it is. Let me talk about the training method of biceps brachii. First of all, I divide biceps brachii bending into two categories, namely freestyle and restricted. When doing freestyle biceps flexion, the elbow joint does not touch the fixed plane, such as routine barbell flexion and dumbbell flexion. When doing restricted bending, the elbow joint leans against something that can support the elbow joint, such as a sloping plate or a knee, for example, the elbow joint is placed on the knee to do dumbbell bending. As far as the training effect is concerned, bending can be divided into two other categories, namely muscle block training and line training. Barbell bending is a block exercise. When practicing, the distance between hands is shoulder width. I usually shake my body a little first, and then finish the exercise with the contraction of biceps brachii. When the barbell bends to the highest point, slowly put it down and recover. Because it is a reverse grip, the palm is up, and the wrist rotates when bending, which can make the outer side of the biceps brachii rise. I usually practice this heavy barbell lift for 5 to 8 groups, 8 to 12 times in each group. How much you do depends entirely on your sleep the night before. If you have a good rest and recover well, you will do the highest group. The second block exercise is oblique dumbbell bending. The inclination of the inclined plate is 45 degrees. I like the inclined board with a small inclination angle, because this inclined board can keep the biceps tense when the action is resumed. The principle of muscle movement has a theory that the greater the tension when the muscle begins to contract, the more muscle fibers will participate in the movement. In other words, this kind of exercise can mobilize most muscle fibers of biceps brachii to participate in the exercise from the beginning, which is beneficial to biceps brachii longus. During the exercise, I try my best to stretch and contract the biceps brachii. Dumbbell weight can only be done 8 to 12 times in each group. When restoring, the speed of magnifying dumbbells is slow, and attention is focused on the tension of biceps brachii. Exercise is still done in 5 to 8 groups, whether to increase or decrease, depending on personal feelings and the rest of the previous day. These two exercises have always been the basic movements for me to practice biceps. If I can concentrate on every training class and the training effect is good, I won't do other biceps exercises. When the square exercise makes a lot of blood flow into the biceps brachii, I will directly practice drawing lines of the biceps brachii. Because biceps brachii is fully active, peak contraction method can be used when doing "concentrated" flexion (elbow on knee or inclined plate). Many well-trained bodybuilders often make mistakes when doing this sport, such as raising elbows, moving up, keeping upper arms perpendicular to the ground, and bending dumbbells all the way to the shoulders. This may be uncomfortable, but it is the key to training biceps brachii peak. When you bend over, you must let the biceps exert your strength alone, and you can't borrow it. The second action of practicing biceps brachii peak is to bend dumbbells alternately with both arms. When bending, the hand should rotate inward, just like touching the outside of the biceps brachii with the little finger, which can make the biceps brachii extremely contract. This exercise can make you feel an obvious burning sensation. Only in this way can the lateral head of biceps brachii be raised. I practice this exercise in five groups, each group 10 times. If you only bend the forearm without pronation, the biceps brachii can still develop, but there is no peak. Huge muscle blocks are only hand-made and must be carefully carved to form a perfect muscle body. The above four exercises are all about my biceps. Between groups, I will also stretch my arms to do chest expansion exercises, with the purpose of reducing the pressure on blood vessels in my arms and strengthening blood circulation in my arms. Generally speaking, 20 groups of biceps brachii, 10 blocks and 10 lines are practiced in each training class, and each group does 8 to 12 times. For people with thick arms but no lines, I suggest that they only practice those lines. On the contrary, if you need a long film, let him practice three long films and one line. When the biceps brachii blocks and lines are coordinated to a certain extent, he can divide the exercise into two equal parts like me. I practice my arms three times a week. If your arm is poor, I suggest you use Wade's priority exercise principle and practice your arm at the beginning of each training session. I like to practice my arms alone and then my latissimus dorsi. Pulling latissimus dorsi is a good supplement to practicing biceps brachii. You can also practice biceps brachii and latissimus dorsi one day and triceps brachii and shoulders one day. If the training level is high and endurance is good, you can try to combine triceps brachii and biceps brachii to practice and apply the training rules of super group. There is also a requirement to use this training method, that is, concentrate all your energy on the muscles you are practicing, otherwise the effect will be bad. I pay attention to quality in pre-competition training, reduce the rest time between groups and try my best to speed up the training pace. I'm good at this. Alternate training is very effective. I choose four completely different exercises, one biceps brachii, one calf, one back and one chest, without rest. Then repeat several cycles immediately. In this way, every part of the muscle has a chance to recover. At the same time, it can quickly consume a lot of energy and excess fat and carve muscle lines. In the final preparation before the competition, I often stand in front of the mirror during the interval of biceps training and tighten my biceps for one, two or even three minutes. In this way, in order to meet the actual needs of muscle modeling in competition, training muscle blocks is one thing, and controlling and displaying muscle blocks is another. I object to beginners doing too much practice. I teach beginners to practice bodybuilding. If you only practice one movement, each part can't stand more than five groups of exercises. If you practice a lot from the beginning, it will not only distract their attention and reduce their efficiency, but more importantly, it will reduce their training enthusiasm, which is very important. They should learn to be content with a little progress. Because he is a novice, he is physically and mentally fragile. It is important to know that a stutterer can't be fat. I often close my eyes when I do concentrated bending. At this time, I was absorbed and imagined that the biceps brachii was as huge as a mountain peak. I let my imagination run wild. This kind of training is much better than simply doing exercises over and over again. This is mind control training, which is a kind of self-motivation, and can promote the muscle to exert its extraordinary ability. Muscle is so malleable that you can't imagine its potential. With this imagination and hard training, my biceps finally reached this incredible level. My friend joe weider totally agrees with me. Pay attention to the biceps brachii, pay attention to the biceps brachii, pay attention to the biceps brachii, and pay attention to beginners and bodybuilders with a certain training level. However, it is not easy to practice biceps brachii well, which requires some thought and effort. 1, sermon (priest) stools are generally available in gyms. People sit on stools and bend their arms on sloping boards. This exercise has a unique effect on the position where the front end of biceps brachii is embedded in elbow bend. If the front end of your biceps brachii is underdeveloped, or there is obvious vacancy at the elbow bend, it means that you should carry out targeted training for the front end of your biceps brachii. There are different opinions about the bending of the sermon stool. There is a saying that putting your hand at the end is harmful to your elbow joint. Don't straighten your arm. The main function of this movement is to exercise the embedded part of the front end of biceps brachii, which can't be practiced without straightening the arm. In fact, as long as you use the weight of 6-8 RM and focus on the front end of the biceps brachii, it won't hurt if you don't use too much force. This action is best done with a straight bar and dumbbells. Although the crank barbell is comfortable to hold, it can't make the elbow bend produce obvious tension like a straight bar. If you have entered the advanced training stage, you might as well use a crank barbell, but that is to exercise the whole biceps brachii. 2, must do dumbbell bending The biggest advantage of dumbbell bending is that it is more thorough, it is not easy to borrow, and it can stimulate the biceps brachii in isolation. Barbell bending is a two-handed grip, and the upper body will help unconsciously when bending, especially when it is heavy. Holding dumbbells in one hand helps a little. When bending alternately, the stationary hand can also play a stabilizing role and control the swing of the upper body. Dumbbell bending has many forms, such as standing posture, sitting posture, kneeling posture and so on, such as standing posture alternating bending, sitting posture inclined plate bending, kneeling posture concentrated bending and so on. Try different forms of bending as much as possible, which is good for the all-round development of biceps brachii. 3. The arm fixing plate is a corrugated aluminum alloy plate with a belt nailed to it, which can be hung around the neck to fix the elbow. Without the arm-fixing plate, the elbow will unconsciously move backwards during bending, and the biceps brachii will be "lazy" because of the change of torque. If there is no fixed arm plate, wall bending and front top bending can be used instead. Forward bending refers to consciously pushing the elbow forward when bending over, not too much, to offset the disadvantages of elbow backward movement. 4. The form of force should be changed. Bending force generally increases for 2 seconds, decreases for 4 seconds, and is controlled. But this is not absolute. It is necessary to change the way of exerting force and adopt explosive force to break the adaptability of muscles. Lee? Hani is combining power with explosive power and rhythmic thinking. Joe? Carter even regards this way of exerting strength as a magic weapon to win. However, they were not injured. The key lies in their concentration and adequate preparation activities. The explosive force is relatively heavy, you can do it several times more, which can make the main muscles tired first. You should try it, and maybe the effect will be better. Don't forget that the brachialis muscle is located between the biceps and triceps of the upper arm, which looks like a squashed sausage. Most people don't pay much attention to this muscle, or even don't train at all. In fact, the developed brachial muscle can not only make the biceps brachii towering, but also serve as a "watershed" between the biceps brachii and triceps brachii, which plays an important role in outlining the lines of the upper arm. The training method is to make a "hammer bend" with a dumbbell, which can be done with one arm or both arms at the same time, or with a ring buckle in the middle (barbell for training brachial muscles). 6. The training interval should vary from person to person. If you are tough, you can practice 3 times a week; If the recovery ability is average, it is more appropriate to practice twice a week. The practice of foreign bodybuilders practicing 1 time per week cannot be copied, because there is no comparability in both muscle development and training intensity. Although they only practice 1 time a week, the training in other parts has effectively stimulated their arms. Trainers who have reached the intermediate level or above may sometimes train biceps brachii, biceps brachii and triceps brachii in a training class like beginners, which can not only break the adaptability of muscles to differentiation training, but also make the development of each muscle group of the upper arm more coordinated and help the upper arm to be fully congested for a long time. 7. The means of recovery after training must be fully recovered, such as soaking in hot water, massage, jogging to relax, or hanging on the horizontal bar to relax. During training, you can pat and shake your muscles gently during the rest between groups. Only complete recovery can avoid fatigue accumulation. The biggest disadvantage of fatigue accumulation is the protective inhibition of muscles, which is an important factor that you can't grow up no matter how you practice. Full recovery, especially massage, can make muscles elastic and avoid stiff "dead bumps". Once the muscle is stiff, its development potential will be greatly limited.