Super group can be regarded as a very effective method to increase the circumference of biceps and triceps in a short time-there is no rest between the two movements, and the two movements alternate and then rest.
Super group 1, vertical rope bending straight arm pressure
You can choose the handle according to your preference. People who choose ropes are relatively in the majority, because using ropes can exercise their wrists and strongly exercise every muscle group. Adjust the pulley to a lower position, then start your bending, and then train the straight arm to press down with a rope.
You can blow up your arm in an extra way. Each group kept centrifugal contraction for 3 seconds, felt the strength of their own muscles, warmed their elbows, controlled the load, and rested for 45 seconds between each super group.
Super group 2, dumbbell bending
This super group trains the biceps brachii and triceps brachii mixed group, and then needs to complete two double-headed movements.
The advantage of this super group is that you can finish it quickly, and switching back and forth in the sitting position allows you to finish these two actions in the same space. At the same time, remember to apply continuous tension to the biceps, and don't relax at the lowest point.
Then transition to dumbbell bending, rotate your body, and stick your back to the upper inclined plate. At the same time, this posture can also reduce the borrowing power. It's entirely up to you whether you alternate movements or train your arms at the same time. Each group of movements can rest for one minute.
Super group 3, narrow bench press and supine dumbbell arm flexion and extension
At this stage, you should start practicing triceps. You can complete these two actions on the same plane and quickly complete this super group.
In narrow bench press, let your hands be shoulder width apart and your elbows and shoulders are in line to stimulate triceps.
Super group 4, arm bending and single arm flexion and extension
In the last group, each movement should keep centrifugal contraction for 3 seconds.
These two movements are isolated movements, and only after completing these two movements on the same arm can the other arm be changed.