Biceps exercise tips and long-headed and short-headed movements recommended

Biceps training

The raised hill is a symbol of men's strength! The arm biceps is the first movement that most people start to pick up dumbbells in the gym!

How to make your hills rise high? Today I will bring you a simple and clear exercise content, starting with some basic exercise tips, and then introducing training movements for different focus on long and short heads. Finally, there are some exercise experience sharing!

Several simple tips:

1. Choose the appropriate weight, about 10RM

2. The body is not in a curl shaking too much

3. Try to fix the upper arm when curling, do not shrug or shake your arms, and use other muscles secretly

4. It is not that you cannot borrow force at all, but do not borrow force from beginning to end.

5. Although biceps are the aspiration of many people, don’t forget that to make the whole body look more beautiful, you should practice the entire body (chest, back, legs, shoulders)

2. How to fully train the biceps (long head + short head)?

1. Introduction to long head movements

A. Incline curl (incline) biceps curl)

The key points of the action are that the arm should be straight at the beginning

B. Sliding curl (drag curl)

The key points of the action are that the barbell rises along the body

2. Introduction to short-headed movements

A. High cable curl (high cable curl)

The feature of the action is shoulder abduction

B. Missionary curl (preacher curls)

The recommended movement is to use mechanical equipment,

C. Spider curls

The key points of the action are to tilt the body forward and let the arm in front of the body

3. How to schedule the lesson schedule

a. Traditional curl x2 group + a long-head x2 group + a short-head x2 group + a hammer 2 group Once a week

Or choose any 3 movements x3 three groups, there are many arrangement methods.

b. The more groups, the better. Do not exceed 9 groups of biceps in a week

c. On the day of meditation practice, do not practice biceps more, and then line up to other days

d. If you practice a lot of meditation, you don’t need to practice biceps

e. However, if you have a long time of meditation, you can consider practicing less meditation and adding more biceps (curl or chin up)

(Note: Follow the WeChat public platform of Fitness Bar, subscribe to search for "Fitness Bar Network" or "Click to scan and follow")

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