Biceps is a sensitive part. For a person who has little training before, the reaction of suddenly strengthening biceps brachii training is very strong. As you described, there are actually many newcomers who can't stretch their arms on the second or third day after completing biceps training.
So you don't have to worry, it's not a matter of warming up, it's normal, and this situation will gradually get lighter at any time, which means that the pain will be relieved after 2 weeks, and finally this reaction is not very strong, but there will be some sore and comfortable feeling.
Speaking of warm-up, although this problem is not caused by warm-up, you should also learn to warm up, so as to train more safely and effectively. In fact, the warm-up of practicing dumbbells is the warm-up before strength training.
There are three things for newcomers to warm up.
No.65438 +0: Warming up the body is to warm up the body, because the physical characteristics of the muscle itself are sticky, and it is easy to get hurt when training in this state. In addition, the body did not warm up, and the quality was not high, so the body warmed up. I think running is the best and the speed is not fast. When you run to your body, you will feel a little hot and sweaty.
Second: the joint activity is to make all joint activities consistent to prevent injury. For specific methods, please refer to our warm-up exercise in physical education class.
Third: muscle stretching, stretching every part. You can find the video of "stretching" on the Internet.
This warm-up takes about 15 minutes.
In addition, the two groups should also start from a small weight before training.
From 12, the fitness instructor replied, I hope you can enjoy the exercise safely.