Sitting posture and one-arm dumbbell bending are generally used to train biceps brachii, which is also a very convenient and quick exercise method, which is helpful for good exercise. But when doing it, pay attention to the action must be standardized and standard, otherwise it will not have any effect. First of all, you need a stool to sit on a dumbbell and bend one arm. You can buy a special stool to exercise. Pay attention to lean forward, and the elbow holding the dumbbell should be in the position of the inner third of the thigh.
1. Warm up and relax, stand naturally, with your feet shoulder-width apart, hands at your sides, and hold your chest out and relax.
2. Jump up slightly, separate your feet to twice the shoulder distance, and put your hands on your head.
3. Sit on the bench with your feet apart, lean forward, grab the dumbbell with one hand and rest with the other on your knees to stabilize your body.
4. Bend the dumbbell to your shoulder. After the recovery action, bend your elbow slightly and don't swing your body during the action.
Matters needing attention
Bend the knee slightly to avoid damaging the knee joint due to stretching.
Hold the dumbbell as high as possible, close to your body, and make the action arc as close as possible to 180 degrees.
In addition, pay attention to keep the forearm and thigh at a 45-degree angle. When touching again, you usually bend your forearm directly. Of course, you can do the same. Bend your wrist and wait for the right contraction angle. At this time, it is best to listen to the song for one or two seconds, and then you can control the restoration.