When the pectoral muscle is perfectly combined with the biceps brachii and deltoid muscle? Combination? At that time, it was definitely the most perfect and best peak moment of human muscle strength. Today, Bian Xiao recommended four best action plans for training biceps brachii to help you stimulate biceps brachii to the maximum extent and make it grow better.
Weekly training frequency The biceps brachii requires high-frequency exercise stimulation. The biceps brachii should be trained at least three times a week, the first time in the chest muscles, the second time after back training, the second time in the shoulders and legs, and the third time on the arm training day. As long as the rest (recovery) is arranged, it is no problem to practice the same part at high frequency.
The best action choice for training biceps brachii is to practice biceps brachii with dumbbells and ropes, or to strengthen biceps brachii with some relatively isolated actions.
Selection of weight and frequency The frequency range of biceps brachii training is generally 12- 10 times. If it is too heavy or too light, the effect is not good. It is best to train the biceps brachii with a large weight that you can completely control, so that the biceps brachii can be truly and completely stretched and contracted. In the case of control, gradually increase the weight used.
Do 3-4 groups for each movement, with a rest of 60 seconds between groups and a rest of 60-90 seconds between movements.
Action 1 (fig. 2 and fig. 3) Do alternate hammer bending with dumbbells (strengthen the brachialis muscles) and gradually increase the weight used, each group (each side) 12- 10 times.
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Action 2 (Figure 4, 5) Stand up and bend with rope+handle (he strongly recommends), and gradually increase the weight used, each group 12- 10 times.
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Action 3 (Figures 6 and 7) depends on the inclined fitness chair to bend at a certain angle (he strongly recommends it) and gradually increase the weight used, each group 12- 10 times.
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Action 4 (Figures 8 and 9) Bend the rope and handle (different from Action 2, it is done alternately left and right), and gradually increase the weight used, each group (each side) 12- 10 times.
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