The biceps brachii dumbbell exercise method, biceps brachii is what many men need, but many people find that their biceps brachii grows slowly, which is actually caused by the incorrect exercise method. What is biceps dumbbell exercise?
Exercise method of biceps brachii dumbbell 1 hands dumbbell bending
Exercise suggestion: Whether standing or sitting on a bench, whatever you like, you can do this exercise. Take a dumbbell in each hand and hang your arms at your sides. Slowly curl two dumbbells and try to touch your shoulders. When you do this exercise, turn your palm outward (that is, supination) and squeeze the top of your biceps to count. Start dumbbells slowly. Repeat.
Hammer dumbbell bending
Exercise suggestion: this is similar to practicing dumbbell biceps curl, unless you keep your wrist in the locked position without supination throughout the movement. Whether you are standing or sitting on a bench, whether you like it or not, you can carry out the work. Hold a dumbbell in each hand and let each arm hang at your sides. Bend the dumbbell slowly while trying to touch your shoulder. When you exercise, keep your wrist locked. Be sure to squeeze the top of your biceps to count. Slowly lower the dumbbell to the starting position, and repeat.
Tilt dumbbell upward and bend.
Exercise suggestion: Lie on an inclined bench and hold a dumbbell each. Let your arms hang down at your sides and your palms face each other vertically. Bend the weight of your left hand slowly, just like touching your left shoulder. Although you are a curly dumbbell, slowly turn your wrist outward (that is, supination) to keep the tip of your thumb away from your body. Squeeze the top of biceps to count, then slowly return to the starting position and repeat with your right arm.
Tilt angle dumbbell bending
Exercise suggestion: Lie on a sloping bench with dumbbells in each hand. At the same time, curl the dumbbell and slowly turn (that is, spin back) the dumbbell raised by your wrist with both hands. Slowly return to the starting position. Say it again.
Dumbbell bending in prone position
Exercise suggestion: Lie on your back and hold the dumbbell with both hands. Let each hand hang as low as possible, palms inward. When you start exercising, slowly turn your wrist outward (that is, lie on your back) and point your thumb from the stool, and you lift the dumbbell. Slowly return to the starting position. Say it again.
One-arm sermon bend
Exercise suggestion: use an ordinary preaching table and hold a dumbbell in your left hand. The sermon mat is firmly locked on your elbow and keeps the whole movement. Bend the dumbbell slowly so that you can try to touch your left shoulder. Slowly return to the starting position and repeat the right arm.
1, centrifugal contraction
Centrifugal contraction will force your muscles to maximize the recruitment of muscle fibers, and people can often exert greater strength in the centrifugal process than in the centripetal process. There is no need to add extra weight when doing centrifugal bending training. For example, when everyone bends down on the priest's bench, they complete a lower number of trainings and do the whole process.
Use a slightly larger weight than your formal group and lower it very slowly until your arms are fully extended. If possible, you can call a protector to help you get back to the original state.
Step 2 eliminate inertia
Always by inertia? Try to fix your upper body. When you bend over, you can stick your back against the wall, which will help you isolate your biceps, but you should also pay attention to tightening the core. Back against the wall, you can also choose to put a Swiss ball between the back and the wall, with your knees slightly bent, and keep your elbows in contact with the wall when bending.
3. Part time
Sometimes, it is also called semi-action, which is a skill to increase training intensity. The popularity of this method is attributed to Arnold Schwarzenegger. In his Schwarzenegger Fitness Encyclopedia, he strongly recommended a method called 2 1 3 shots, which he and his partner Franco Columbus often used.
This 2 1 3-shot gun means that when the arms are bent, the second half is completed 7 times, then the first half is completed 7 times, and finally the whole action is completed 7 times. He also wrote that after the training, you can feel two heads start screaming.
Exercise methods of biceps brachii dumbbell 2 1 push-ups and hammer bending.
How to do
Hold a pair of dumbbells in a palm-to-palm position, and the body is in a push-up starting position. Keeping this posture, bend the dumbbell upward with your right hand to the shoulder position. Lower the dumbbell to the starting position and bend the left and right hands alternately. 30~60 seconds as a group, the weight of each group should be increased, but explosive force must not be used.
What's the impact?
This action is close to rowing with push-ups and dumbbells. Just bending instead of paddling, when you lift the weight upwards, the core muscles have to be tightened to keep the body stable. The training effect of this action on abdominal muscles is also first-class.
2 Kneeling posture and one-arm bending
How to do
Put a pair of heavy dumbbells with your hands at your sides and kneel on the floor. Bend the dumbbell upward and turn your wrist outward. When the dumbbell is raised to the shoulder, the palm of your hand will fall back. Do it with your right hand three times, then do it with your left hand three times, and alternate left and right for five minutes. If you can cycle continuously 10 times, that is, do it 30 times on each side, add some weight.
What's the impact?
Biceps biceps brachii has two functions, bending elbow joint and external rotation forearm. These two effects can be achieved by using heavy dumbbells for external rotation and bending. When you do this in a kneeling position, in order to prevent your body from leaning when your left arm and right arm move, your core muscles have to be tightened to keep balance. This action makes biceps brachii and core kill two birds with one stone.
The third step is quite sharp.
How to do
Put a pair of dumbbells at your sides and stand naturally. Jump up gently, spread your legs (in front of your left leg and behind your right leg) in an arrow step, and turn the dumbbell up to the shoulder position. Return to the starting position, and then repeat (before the right leg, after the left leg). Do 10 times, or do it continuously for 20 seconds. When you feel exhausted, change to dumbbell squat and do it at a faster speed for 4 minutes. Rest between groups 10 second, * * * do 8 groups.
What's the impact?
Many people like to travel during holidays. At this time, mountain climbing has become a kind of fitness and relaxation exercise. For many dieters, this is very good. So how do you lose weight by climbing mountains? How to climb a mountain to lose weight is the best? Let me tell you!
In fact, mountain climbing is a very good way to lose weight, and losing weight is exercise.
How about climbing mountains to lose weight?
Mountain climbing belongs to aerobic exercise, which can make muscles get 10 times more oxygen than usual, thus increasing protein in blood, increasing the number of immune cells, enhancing immunity, helping carcinogens, harmful substances and toxins in the body to be excreted in time, promoting metabolism and accelerating fat consumption, so mountain climbing has the function of losing weight.
Go up the mountain to exercise the quadriceps femoris on the front side of the thigh. The movement is the process from bending knees (less than 90 degrees) to straightening (180 degrees), and the tibialis anterior (in front of the calf), gastrocnemius muscle and soleus muscle (behind the calf) of the calf play the role of auxiliary and stable support. When going down the mountain, the knee turns straight, and the main force is the hamstring muscle at the back of the thigh. So climbing mountains has a shaping effect.
You can burn the fat in the legs by climbing mountains, so as to shape the perfect buttocks and achieve the purpose of losing weight. In addition, you don't have to worry about long muscles, because this is aerobic exercise, which won't stimulate muscles and make fibers thicker.
How to climb a mountain to lose weight?
1, the calf muscles have been fully exercised when going up the mountain. When going down the mountain, you should continue to exert your strength, which is easy to cause instability of the lower limbs, so it is the most dangerous when going down the mountain. I suggest you have a good rest and then go down the mountain to recover these muscles. It takes the least effort to land on the sole of your foot when climbing a mountain.
2. Try to take a step forward with one leg, then lift your body hard and move the other leg higher and farther. The gluteus maximus and quadriceps femoris (that is, the front thigh muscles) will get effective exercise.
3, mountaineering is very tired, but also has a certain risk factor, so it is best to have someone familiar with the mountain type as a guide! Before you leave, you should know this mountain type in detail through the electronic map. What happens, how to deal with it, and have a plan to get out!
Doing this training with light weight can achieve good aerobic effect. Carrying out this heavy training is very helpful to improve explosive power. The deeper the squat, the faster the overall movement speed and the greater the stimulation to the fast muscle fibers. This action can improve the explosive power and endurance in an all-round way and maximize the potential of the body.
4 elastic belt jack jump hammer bend.
How to do
Stand naturally, step on the ground with your feet, and hold the ring elastic belt with your palms facing each other. Jump your legs to your sides, and bend your hands upward to make a elastic belt. When the legs jump back to the starting position, the hands also return to the natural drooping position. Each group completed in 20 seconds 10 times, * * * did 8 groups, and had a rest between groups 10 seconds.
What's the impact?
The legs jump outward under the resistance of elastic belt, which can exercise the hip muscles. Developing these muscles can improve the appearance of lower limbs and protect knees at the same time. You can also exercise the explosive force of biceps brachii
5 Squats and concentrated bending
How to do
Feet are wider than shoulders. Squat down until your thighs are parallel to the ground. Hold the dumbbell of 5~ 10 kg with both hands and droop naturally. The elbow joint leans against the inner thigh, and the palms are opposite. Bend the dumbbell to the chest and keep this posture, then bend the dumbbell with both hands for 30~60 seconds. If you change to one-arm bending, you can increase your body instability and exercise your core muscles.
What's the impact?
Keeping a squat posture can promote the whole lower limb muscles and lower back muscles. This action forces the legs outward and allows the gluteus maximus to fully open. The elbow joint should try to resist the adduction resistance of the thigh outward and prevent other muscles from borrowing.
6 centrifugal bending
How to do
Hold a pair of heavy dumbbells (each group can only bend 3~4 times) and stand naturally. Put it on both sides of the body, palms facing each other, knees slightly bent, hips sinking backwards, upper body leaning forward, then the body suddenly straightens, and the dumbbell is "thrown" to the shoulder position with the help of upward explosive force. Then it takes 5 seconds to put down the dumbbell and return to the starting position. Five times in each group, * * * do three groups, and rest for 90 seconds between groups.
What's the impact?
When you do centrifugal contraction, the weight that muscles can bear is far greater than centripetal contraction. Therefore, concession training can promote the growth of new muscles. In addition, heavy dumbbells can improve the explosive power of the whole body.