How to exercise biceps with dumbbells? Dumbbell biceps training methods and illustrations

The biceps are located on the front side of the upper arm, and the whole muscle is stumbled. The biceps are long and short. Therefore, it is called "Biceps". The long head starts from the upper trochanter of the scapula, the short head starts from the long coracoid process of the scapula, and the short biceps join in the middle of the humerus to form the muscle abdomen, and go down to the lower end of the humerus, integrating the tendons to end at the radial trochanter and forearm aponeurosis.

　　Dumbell fitness mainly requires consistent lyricism

　　Consistent lyricism emphasizes the concentration of attention. When exercising a certain muscle, if the movement is done You can achieve it. Try to watch the contraction of this muscle with your eyes. When you focus strongly on a certain muscle, the qi and blood gather here at the same time, thus bringing rich nutrition and achieving a good exercise effect.

　　　Training method of using dumbbells for biceps:

　　I. Dumbbell sitting curl: Mainly practice biceps and brachioradialis

　　Action: Sitting on a stool, leaning forward on the upper body, and pushing the elbow joint of the bell holder is one-third of the upper part of the inner thigh on the same side The forearm is at an angle of 45-60 degrees. You can bend the forearm directly, or you can bend the wrist to the optimal contraction angle while bent, stay for 1 second and then control it to restore to the initial state.

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

Related recommendations

6 tips for biceps training

Advanced training of biceps: "21 Shooting Salutes" training method

　　Bices exercise "Seven Deadly Sins"

2 pages in total: Previous page 12 Next page