For example, in bench press training, arm fatigue can easily lead to equipment falling and hurt the trainer. Almost all bench press training accidents are caused by insufficient arm strength, so bodybuilders must pay attention to this. When the arm strength is not strong enough, don't use heavy objects rashly. When doing this action, you must also find a safety assistant to assist you in training. Although fitness is good, we must first ensure our own safety.
If bodybuilders want to reduce and avoid all kinds of training accidents, they must strengthen the training of arm strength. Only with sufficient arm strength can we control all kinds of training equipment more safely and better. Today, Bian Xiao recommended a set of very special and perfect arm strength training for biceps brachii muscle building, which can effectively help you strengthen your arm strength. In fitness training, the arm is most likely to enter the bottleneck period, and it is difficult to break through. If you can't break through the bottleneck period, the strength will grow slowly, so when the arm enters the bottleneck.
This recommended operation is not common. You need a separate training day to strengthen the biceps brachii. The reason for doing this is to give biceps brachii more concentrated, intensive and high-intensity independent exercises, which is very helpful to break through the bottleneck period of biceps brachii. If you want to strengthen the biceps brachii better, you can try this action choice and method, arrange a training day for the biceps brachii independently, and adopt constant/gradual increase.
The following six biceps brachii breakthrough training movements are performed in 3-4 groups for each movement, with a rest of 60-90 seconds between groups and a rest of 90- 120 seconds between movements.
Action 1+ action 2 constitutes a super group, which is also barbell bending, and is divided into standing posture and sitting posture. 1 group first completed the sitting posture bending 15 times, and slowly retracted, especially the descending process. In the second group, the barbell was bent 6 times in sitting position without rest, and then it was done directly-action 2 represents barbell bending 6 times. In the third group, the action 1 sitting barbell bends five times and then does it directly, without rest-in the second group, the barbell bends five times in standing position, which is 1 group. This action is only done for three groups, and it is over.
Action 3: Do concentrated bending with dumbbells on the inclined fitness chair. You must turn your wrist in this action. See the dynamic diagram for details, and slowly descend. After increasing the weight, reduce the weight. The first two groups gradually increased the weight by 15- 10 times, while the latter two groups gradually decreased the weight by 10- 15 times.
Action 4+ Action 5 constitute a super group-to complete Action 4, the hand leans on the tilted fitness chair and makes a concentrated hammer bend with dumbbells (starting from one side) for 8 times (this action selects the maximum weight that you can completely control) and then completes it directly without rest-Action 5, the arm leans on the tilted fitness chair and makes a concentrated bend with EZ bar/small barbell (starting from one side) for 8 times (this action selects the maximum weight that you can completely control, and the descending process is also required).
Action 6, the body relies on the inclined fitness chair and completes the 2 1 salute with the EZ stick. It uses a very violent method to strengthen the biceps brachii. The weight used is constant and does not need much control. First, it completes the lift in the second half 7 times and then directly completes it without rest-lift in the first half 7 times and then directly completes it without rest-the whole lift 7 times is 1 group.