Arm strength is particularly important for bodybuilders. If bodybuilders don't pay attention to arm strength training, the whole fitness effect will be affected later, because with the deepening of training, the important requirements for equipment are getting higher and higher, and the requirements for arm strength are getting higher and higher. If the arm strength cannot keep up with the training progress, it will affect the training quality of bodybuilders.

It will also increase the safety risk of exercisers' training and aggravate the wear and tear of arm joints. Therefore, we must attach importance to the training of arm strength in fitness. Only when the arm has enough strength can we better control the weight of training and improve the quality and intensity of fitness.

Today, I will organize a set of intensive biceps brachii training for you, so that biceps brachii training is not difficult and can effectively prevent the arm from entering the bottleneck period. In fitness training, the arm is the easiest to enter the bottleneck period, because almost all movements in fitness training require the participation of the arm. Long-term participatory training can easily adapt the arm to various training movements and training intensity.

When muscles adapt to training, they will gradually stop symptoms, and then they will enter what we often say is the bottleneck period. After entering the bottleneck period, it is difficult to break through the bottleneck period without complete and systematic stimulation training. Therefore, when training the arm, try to change the training movements irregularly to keep the arm muscles uncomfortable at all times.

The movements selected this time are perfect biceps brachii strengthening movements. As we all know, biceps brachii is not easy to practice. Compared with biceps brachii, we should pay more attention to practicing biceps brachii. If you want to strengthen the biceps brachii well, this action and method are worth a try.

Here are some suggestions for practicing biceps brachii and the choice of weight. Some movements allow you to use heavy weights, for example, standing with a barbell, which allows you to use heavy weights and can be done with more or less help. However, some movements, such as using the inclined plate of the fixed instrument to do concentrated bending, or relying on the dumbbells in the inclined fitness chair to do concentrated bending, are not suitable for special use.

When you finish an action, you can try to finish it in two different ways. For example, Action 3: Your body leans against an inclined fitness chair and makes concentrated bending with dumbbells. When you finish, you can do this action several times with normal bending (Figure 5), and then do it several times without rest (Figure 6: The wrist turns into a hammer bending) alternately, which will have better stimulation effect. After all, in one operation,

There is also Action 4 (Figure 7), which relies on the EZ stick to do concentrated bending on the inclined fitness chair. This action is also to change different grip distances, start with the normal grip distance (Figure 7, front) to do several concentrated bends, and then do it several times without rest with different grip distances (Figure 7, back), and complete it alternately for a certain number of times. The combination of wide grip distance and narrow grip distance is perfect.

The most important thing is that no matter what action you do, you should stop and contract at the peak, especially the isolated and concentrated action. The pause at rush hour is very important. For example, when you do isolated movements and concentrated movements from Action 2 to Action 5, when you control to move the dumbbell to the top, stop 1-2 seconds, and then put it back as slowly as possible, so as to ensure that it is put back as slowly as possible.

Do 3-4 groups for each movement, and gradually increase the weight. The frequency of each group varies from 12 to 10, that is, 12-8 times. You can also choose some actions to add to the biceps training plan.

Action 1, standing and doing barbell bending.

Action 2, use the inclined plate of the fixed instrument to do concentrated bending.

Action 3, the body relies on a fitness chair with a certain inclination angle, and makes concentrated bending with dumbbells (the big arm is perpendicular to the ground).

Action 4, the body relies on a fitness chair with a certain inclination, and makes concentrated bending with an EZ stick (the arm is vertical to the ground).

Action 5, use dumbbells to do concentrated bending on the fixed inclined plate.