1, standing barbell bending

Hold the barbell backwards with your hands shoulder-width apart and your knees slightly bent. Keep your body still, bend the barbell to your chest, and then put it down slowly, being careful not to touch your thighs.

2, curved bar barbell bending

Fix the arm and upper body with the leather pad on the inclined plane, hold the curved bar barbell with both hands, pull it up to the highest, and then slowly return to the original position, paying attention to the slight bending of the arm.

3. Dumbbell bending in prone position

Adjust the cross stool to 45 degrees, sit firmly, hang down your hands naturally, hold the dumbbell, bend it until your chest is parallel, and then slowly put it back in place.

4. Reverse wrist bending

The forearm is fixed by the bracket, the barbell is held backwards, and the wrist is bent to achieve the purpose of training the forearm.

Step 5 bend your wrist forward

Lift the barbell, and the rest is the same as above.

Note: biceps brachii training must be combined with various movements, but also pay attention to forearm exercise. At the same time, I hope everyone can pay attention to safety when using the equipment. Train three times a week, once every other day. Pay attention to rest and muscle stretching during training to prevent spasm.

Extended data

The biceps brachii (biceps brachii) is located in front of the upper arm, and the whole muscle is fusiform. Biceps biceps brachii has long and short heads, hence the name. Biceps biceps brachii (G not gōng) belongs to quadriplegia in three skeletal muscle groups. The long head starts from the glenoid tuberosity of the scapula, and the short head starts from the coracoid process of the scapula. The long head and the short head meet in the middle of the humerus to form a muscular abdomen, which goes down to the lower end of the humerus, and the integrated tendon stops at the trochanter of the radius and the aponeurosis of the forearm.

Super group training rules

Super group training rules are particularly effective for enlarging biceps brachii, which can stimulate more muscle fibers and create better congestion. I use super group training rules in every training. When adopting superior training rules, the following points should be noted.

1. Don't be a super group every time you practice, just practice the last two times in each group.

2. Don't use super group training rules for barbell bending. Because this compound exercise needs

It needs strong energy and complete recovery.

3. Don't combine biceps brachii and other parts except triceps brachii into a super group. Biceps and triceps have opposite functions, so taking turns training can ensure enough recovery time. The last movement of biceps training and the first movement of triceps training are combined to make a super group, which can just transition to triceps training.

4. When practicing biceps brachii and triceps brachii together with supergroup rule, we should try to choose exercises with the same force level, such as dumbbell inclined plate bending and one-arm dumbbell flexion and extension, or the combination of sitting dumbbell alternating bending and neck-standing back arm flexion and extension.

5. The only biceps exercises that can be used for super group training are dumbbell bending, oblique dumbbell bending, barbell bending and cable bending. In contrast, the standing barbell bends too hard, the dumbbell bends too lightly, and the machine bends too isolated.

Baidu encyclopedia: biceps brachii