The four movements make the biceps stand full, and many people will do some appropriate exercises to ensure their health. This sport is still relatively high-intensity. Walking is the simplest exercise, and exercise is conducive to strengthening our physique. Now share four moves to make the biceps stand full.

Biceps biceps brachii is called the source of men's fist strength. A strong biceps brachii can make a man stronger and more powerful, highlighting a strong trend. Biceps biceps brachii is not only an essential muscle group for attractive men, but also a part that must be strengthened in fitness and bodybuilding, because in fitness training, almost all training movements need strong arm strength as the basic support. If the arm has no strength, it will not only affect the training effect of the trainer, but also increase the injury probability of the trainer, because in the final sprint training of fitness, if the arm strength breaks, it will easily break away from the equipment, causing sprain or harm to the body, so the bodybuilder must pay attention to the training of arm strength from the beginning of fitness, and the arm strength is mainly concentrated in the biceps brachii and triceps brachii, which bear 80% of the arm strength.

At every stage of training, bodybuilders should first improve their arm strength, so as to ensure the safety and effectiveness of training. Today, I recommend a set of special training movements for biceps brachii peak. It is not difficult to practice biceps brachii in arm training. With a little effort, we can train the initial shape of biceps brachii and improve the overall strength of the arm. However, it is more difficult to really train the tall, strong and full biceps brachii, and it is difficult to make your arms thick, full and stylish.

The following four movements are composed of dumbbells and ropes, which are used to stimulate biceps brachii better and more isolated. These movements are not suitable for using larger weights, but more suitable and completely controllable weights, so as to achieve complete contraction and more thorough stimulation of biceps brachii.

Do 4 groups for each movement, and the frequency range of each group is 15- 12 times/12- 10 times. You can also add some movements to the training plan of quadriceps brachialis.

Action 1. Rest your arm on the fixing device (the arm is perpendicular to the ground), and complete the concentrated bending of biceps brachii with dumbbells with appropriate weight.

Action 2: lean on the inclined fitness chair and do concentrated bending with dumbbells of appropriate weight (both hands can do it at the same time or from one side).

Action 3, sitting posture, do the concentrated bending of biceps brachii with rope +S-bar/curved bar combined with appropriate weight.

Action 4, sitting posture, using rope +S strips/curved strips combined with appropriate weight to do the concentrated bending of the biceps brachii (the same as the equipment used in Action 3, except that the palm does not touch S strips/curved strips, and S strips/curved strips are held with four fingers and the lower part of the palm, which can make the biceps brachii more concentrated and use less weight than Action 3).

Four movements make biceps brachii stand 2 1, basic training.

The more basic training, the more comprehensive development of arm strength and arm strength. Barbell bending is such an action, which can make your biceps look fuller and healthier.

2. Free heavyweight

Dumbbell bending is considered by most professional bodybuilders as the best action to exercise biceps, and this action will be done first in every training, because it can stimulate muscles more comprehensively and thoroughly, especially in the case of load-bearing, and challenge the ultimate strength of biceps. It has the most obvious effect on increasing biceps girth.

Step 3 diversify

Training plans and movements should be constantly changing. It is not fixed to use only one method. You can try changing it every other month, which will have a different effect on your fitness.

4. Grasp the belt

Even if your grip strength is quite good, using grip band can make you hold it tighter and firmer, and it is also a means to protect yourself. Training effect will be better.

Step 5 rest between groups

Exercise small muscle groups should give small muscle groups enough rest time, because the energy of small muscle groups is easier to consume and it takes some time to replenish themselves.

6. Deceptive behavior

When you are close to exhaustion in the second half of this action, if you complete the last few times with deceptive actions, you will reach deep exhaustion; Then you will find that you can go further. The effect is naturally more ideal.