Four simple dumbbell movements exercise biceps brachii. If you don't warm up well, you may strain your muscles. Exercise is very important in our daily life, and the effect of losing weight is very obvious. It is said that life lies in exercise. Now share four simple dumbbell movements to exercise biceps brachii skills.

Four simple dumbbell movements to exercise biceps brachii 1 dumbbell bending exercises

Take a standing posture when practicing, keep your back straight, and practice not to move your body. Hold a dumbbell in each hand, keep your elbow still, and then bend to your shoulder. Try to keep your forearm in a straight line when bending, and don't tilt your wrist. Practice bending and keep breathing rhythm when recovering. This movement is very simple to exercise, it is a good exercise for beginners, and you can find the correct stress feeling and position when exercising biceps brachii.

Sit dumbbell and bend

When exercising, one hand holds the dumbbell, the back of the body is straight, and the other hand rests on one foot. The elbow holding the dumbbell is placed on the other leg, not the top of the elbow on the foot, but the outer side of the arm is located at the footstep, which can prevent strenuous exercise. When practicing, the elbow does not move, and the dumbbell bends to the shoulder, so that the arc of the movement is as large as possible, and the efficiency of stimulating the movement at both ends is extremely high. And this action can increase the peak of our biceps brachii. When we practice, we should also keep the rhythm of breathing and the concentration of our thoughts. Be sure to focus on your two heads and don't use sports strength, as it will lose the sports effect.

Dumbbells are held and bent.

When exercising, hold dumbbells with both hands, keep your body standing, keep your back straight, and don't hunch over. Look straight ahead with your head and think about the movement area in your heart. When exercising, the elbow is still. Bend the dumbbell to the shoulder, and don't overdo it. Keep your body stable. When bending over to recover, you should also exert your strength to maintain the speed of recovery, instead of using inertial recovery. We should not practice too fast, so that our muscles can be effectively stimulated. Most importantly, pay attention to breathing and concentration.

Lightweight barbell lift

Well, after you do three kinds of dumbbell exercises, you have a more accurate feeling of biceps strength. At this time, you can use a lighter barbell for further biceps exercise. When we exercise, we can hold both ends of the barbell with both hands and keep a proper grip distance. When practicing, the elbow and dumbbell are the same, don't move. Then the barbell bends to the shoulder. In fact, there is little difference between this exercise and dumbbell bending, that is, the flexibility and range of movement of barbells are not as large as dumbbells. Keep the rhythm of breathing and the concentration of thoughts during barbell practice. Exercise at the same speed, not too fast, and don't borrow money.

Four simple dumbbell movements to exercise biceps brachii 2 biceps brachii training methods

1, single-arm bending

One arm bending is the most common exercise method for biceps brachii. You need to hold a heavy dumbbell on each side of your crotch, kneel down on one knee to lower your center of gravity, bend the dumbbell upward and turn your wrist outwards. When the dumbbell is at Takaso's shoulder, slowly put it back in the crotch, and change the other hand every three times.

2. Oblique bending

The idea of oblique bending requires sitting on a fitness chair with an inclination angle of 45, keeping your feet close to the ground, holding the dumbbell straight, lifting the dumbbell to shoulder level with both hands, and then slowly returning the dumbbell to the starting position. Divide into one group every 6 ~ 8, and do 2 groups at a time.

3. Concentrated bending

Concentrated bending requires sitting on a fitness chair, with your feet flat and the distance kept about the same as your shoulders. Lean forward slightly, put your right elbow on the inside of your right knee, lift the dumbbell to your chest every 6 ~ 8 times, and change your other hand every 2 groups. In order to keep balance, you can also put your other hand on your knee.

4. Backhand pull-ups

Backhand pull-ups will be difficult at first, but it is the best way to quickly increase biceps brachii. You need to hold the horizontal bar with your palms facing your face, and the distance between your hands is about the same as your shoulder width. Pull your body up with your hands, then slowly put it down when your chin exceeds the horizontal bar, and cycle this action.

The above is the introduction of how to practice biceps brachii, hoping to help everyone.