The biceps brachii is an important part of our body. In the eyes of many bodybuilders, especially boys, it is a symbol of strength and can show our strength. It is our dream to have strong biceps brachii. At the same time, we need to understand that if our biceps brachii is not strong enough, it will affect the development of other parts of the body. Therefore, we must have strong biceps brachii.

Training is not a difficult thing. As long as you can keep a heart willing to keep training, the most important thing is that there will be a slow process during training. This is what we often call the bottleneck period. At this time, we need to make some adjustments to our training plan. Now let's introduce how to make biceps stronger. Try these four moves to make your arm muscles savage.

1. Barbell bending

This is a common training action to exercise our biceps brachii, which is very common in the gym. This action is not difficult to do. At the same time, using dumbbells when we do it can increase our training intensity and stimulate our muscles more fully, but we can't increase the weight of barbells in pursuit of training effect here.

Finally, we need to pay attention to this movement. As mentioned above, when we choose barbells, we need to make a decision according to our own situation. We can start with a small weight and work step by step. In addition, we need to pay attention to the fact that our wrists need to remain neutral to avoid the problem of forearm swelling after short-term training. Let's stick to it for a long time to ensure our training effect.

Step 2 sit on dumbbells and bend

This is a training action that we often come into contact with in our life to exercise biceps brachii. This action is done in a sitting position, which can keep our bodies stable, make our training more rhythmic, make our training more lasting and make our training better. We can try this action in our spare time, and the effect is very good.

Finally, we need to pay attention to this movement. We need to ensure that only the forearm is moving during fitness, so that we can better feel the changes of muscles and make it convenient for us to adjust in time. When the biceps brachii contracts, we exhale, and the exercise returns to inhalation, which can ensure smooth breathing and keep a good sense of rhythm, make us more motivated in training and make our training effect better.

3. Stand with concentrated bending

The concentrated bending of standing posture is mainly concentrated on the bodybuilding brachialis and biceps brachii. The training of this movement is more concentrated, which can make our training more meaningful. At the same time, we can sit or stand when doing it. The two methods look similar, but they can bring me different training experiences. We can choose according to our own situation to ensure our fitness efficiency.

Finally, we need to pay attention to some places when doing this action. First of all, we should pay attention to the fact that we don't need the inertia force of swinging, which is convenient for us to concentrate our strength better, which can make us concentrate on feeling the changes of muscles, maximize the efficiency of fitness, and ensure the stability of breathing at the same time.

4. Instrument priest chair bending

Compared with the above three movements, the last movement has changed a lot in training equipment. Pastor stool is a very common equipment in the gym, but because we have little training in this field, we should pay special attention to it when doing it and adjust it in time during training.

Finally, we need to pay attention to this movement. Pastor stool is a very good equipment, which is often used in our fitness. It can be adjusted in time according to our own training situation and fitness effect. In addition, we can try the combination of pulley machine and priest stool to ensure our training effect is better.