Biceps biceps brachii: upward sloping dumbbell bending.
Start: Adjust the angle of the training stool to 45-60 degrees, then lie on your back on the training stool with your feet flat on the ground. Arms pointing vertically to the ground, palms forward.
Action: Make sure that the back is tightened backwards and the upper arm remains fixed at the sides of the body. Bend the dumbbell towards the shoulder. Squeeze the biceps brachii at the top, and then slowly return to the initial position.
Suggestion: Don't shake your arm or lean forward to help lift the dumbbell. In other words, sit firmly on the stool.
Advanced technology: after one arm finishes all the movements, carry out the other arm and pay attention to the peak contraction.
Biceps biceps brachii: bending of crank trailing arm
Start: Adjust the height of the armrest stool so that your armpit is just above the armrest pad. Hands are shoulder width apart, hold the crank completely, and then put the upper arm parallel on the armrest. Keep your feet flat on the ground and head forward naturally.
Action: Bend your arm so that the crank can be raised as high as possible to prevent the elbow from leaving the cushion. Before slowly descending back to the initial position, make sure to squeeze the biceps brachii hard and straighten your arm completely.
Suggestion: Try to keep enough muscle tension during the whole movement, and never overstretch. Squeeze the muscles as much as possible at the top and do peak contraction.
Advanced technology: you can try the action mode of 2 1, that is, the middle and upper strokes are 7 times, the whole journey is 7 times, and the middle and lower strokes are 7 times.
Triceps brachii training: supine arm flexion and extension
Start: Lie on your back on the training table.
Hold the crank with both hands, straighten your arms and place the crank above your chest.
Action: bend the elbow joint, lower the load toward the eyebrows, and then lift it when the load is about to touch the eyebrows. And a peak contraction is formed at the top.
Suggestion: dumbbells can be used instead of curved rods, and the dumbbells can be held in the palms of both hands.
Advanced technology: Do not lift the crank back to the initial position, but straighten the arm before reaching the highest point for peak contraction.
Triceps brachii training: training bench arm flexion and extension
Start: Place two training benches in parallel, put your feet on one training bench, put your hands on the other training bench, and grasp the edge of the training bench with your five fingers.
Action: Bend your elbow and lower your body downward until your arm is parallel to the ground. Then lift your body.
Suggestion: barbell pieces can be placed on the thighs to increase the load and improve the stimulation to the triceps brachii.
Advanced technology: you can do half-way quick movements to increase the pulling force of triceps brachii, but elbow and shoulder joints are easy to be injured, so you must do it after fully warming up.