1, dumbbell (barbell) bending, 4 groups in each group12; 2, reverse grip pull-ups, 3 groups in each group10; 3. Hammer bending, 4 groups in each group 12.

Biceps is an auxiliary muscle group, which can be exercised when exercising back muscles (such as rowing, lifting hardware at a high position and pulling down). So you don't need to arrange a lot of actions. Just do these three well. It is enough to arrange it twice a week. Remember to have a good rest after practice.

Another thing to note is that if you want to improve the dimension, you must remember the words "lift quickly and release slowly", that is, release slowly after each bend, and have a sense of control, so that a muscle is stretched, which will make the muscle dimension faster and bigger.

Abdominal muscle movement:

It is better to exercise the abdominal muscles than to exercise the whole waist and abdomen.

1, hanging legs, 4 groups in each group12; 2, belly roll, 4 groups of 20 in each group (don't bear the weight, practice for a while and you will understand why it is not heavy); 3, straight leg hard pull (waist strength, the ace action of fitness), 4 groups in each group12; 4. Sit-up rotation, 4 groups in each group 15 (exercise external abdominal oblique muscle); 5. Flat bracket.

The whole waist and abdomen, like the legs, are the core muscles and the source of strength. But unlike other muscles, abdominal muscles are endurance muscles and can be trained every day, but in order to achieve better results, it is best to arrange training every other day or three times a week.