Today's biceps training will be abandoned equipment training. We all know that using instruments can isolate muscles for stimulation. Without equipment, it is difficult to do this. Most of them are trained in the form of compound movements. For individual muscles, the effect is certainly not as fast as that of individual training, but today we stimulate the biceps brachii to the greatest extent without equipment.
1. Hold the horizontal bar with fists in both hands, then pull yourself up hard to make your muscles tense, then let go with one hand, hang in the air with the other, and slowly lower your body. All we have to do is pull it to the highest point, and then put the weight on one arm, which will greatly stimulate your biceps and destroy muscle fibers.
2. This action can be made by using rings to bend, or it can be replaced by low bars. Keep your legs straight, your feet supported on the ground, your body tilted, and your biceps lifted your hands above your head, then returned to your arms and spread them out. Try not to move your elbows during exercise. Once you move the muscles in other parts of your body, you may be involved. Therefore, in order to really isolate the muscles, it is necessary to keep the elbow stable and only pull the forearm.
Compared with the horizontal bar, the training effect of the rings will be better, because the instability of the rings keeps your muscles contracting to maintain stability, and the rings can do some rotating movements to increase the stimulation to the biceps brachii, so that your biceps brachii can get all-round training.
3. It is similar to the first movement. In this action, keep your body stable, put your weight on your arm, and then lower your body until your arm is 90? Then switch to the other side and don't put your body down completely. The purpose of this action is to tear the muscle fibers of biceps brachii to a greater extent through centrifugal contraction, so as to achieve the strongest destructive effect, which is the key to muscle gain. Try to use two heads actively instead of latissimus dorsi, which helps to use two heads more.
4. In the last action, hold the horizontal bar and pull your body to the top. Once you reach the top, keep your posture, lock your body, keep the height of your posture, and then start pushing and pulling back and forth. This action will be relatively difficult, and you may not be able to complete this action without good biceps strength.
Although these four movements do not really isolate muscles, the training effect is not inferior to that of instruments, and the movements themselves are relatively difficult. If there is no certain training foundation, it is impossible to complete the action, which is not suitable for novice training.
Training is not absolute, there is no rule on how to practice a certain muscle. Frequent use of equipment will inevitably make people feel numb, so try these training moves, which can not only stimulate your muscles strongly enough, but also make you experience different training feelings.