Gym biceps exercise method (6)

In the previous article, I introduced five common methods to train biceps, as follows:

　　【Gym biceps exercise method(1)】

　　【Gym biceps exercise method(2)】

　　【Gym biceps exercise method(3)】

　　【Gym biceps exercise method(4)】

　　【Gym biceps exercise method(5)】

　　The last two movements of the "Biceps exercise method(5)" series of articles

　　The two movements of "Reverse grip pull-ups" and "Tug-up curl" are somewhat difficult compared to the previous ones,

　　It can be said that it is an improved version of training biceps. The following is an introduction to these two training movements:

　　　Reverse grip pull-ups" and "Tug-up curl" are a bit difficult compared to the previous ones.

　　It can be said that it is an improved version of training biceps. The following is an introduction to these two training movements:

　　　Reverse grip pull-ups":

　　The reverse grip pull-ups" are a bit difficult compared to the previous ones.

　　It is said that it is an improved version of training biceps. The following is an introduction to these two training movements:

　　　Reverse grip pull-ups":

　　　Reverse grip pull-ups" are the same as the previous ones. :

　　The pull-ups are various types, mainly used to exercise the latissimus dorsi, but if you use a narrow-distance pull-up, you can better exercise the biceps.

　　Target exercise location: biceps

　　Environmental tips:

　　1. Prepare the movement: Hold the horizontal bar in reverse (the palms facing the body), and the spacing between the hands is appropriate, slightly narrower than the width of the shoulders. The body is suspended on the horizontal bar, the arms are straightened, and the feet are raised behind each other.

　　2. Training movements: slowly bend your elbows and pull your body upward until your chin is higher than the horizontal bar; pause a little, then slowly lower your body until your arms are straightened again; repeat the above movements.

　　　Precautions:

　　1. Keep your body straight and still, the only part of your movement should be the shoulders and arms Elbow.

　　2. The closer you hold your hands, the more stressed your arms, especially your biceps. On the contrary, the wider your grip, the exercised part will move from your arms to your back muscles. If you want to strengthen your back muscles, the better way is to hold the horizontal bar (the back of your hand is facing the face), and the holding position of your hands is greater than the shoulder width.

　　　3. Few people can do one or two pull-ups at the beginning. You might as well do one set, no matter how many. Then take a two-minute break and work hard to do two sets, and how many can each set. When doing it a few days later, try to do more each set until you can do several sets, with more than six in each set.

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