Strong arms - A guide to training for beginners

Biceps are the most easily regarded as the standard for a person to be strong. Why? As long as you pull up your sleeves and curl your arms, no matter men, women, young and old, you will feel strong as you see the rumbling and bulging biceps. How to plan biceps training

　　Biceps are small muscles, and their functions are mostly to assist large muscles in completing the "pull" movements. For example, pull-ups, pull-downs, and various rowing movements, all involve the biceps. Therefore, the biceps do not require too much concentration training (if readers do not skip back muscle training). In the order of planning training (workout When doing routine, please put the exercises of the biceps at the end. If you exhaust the biceps first, you will lose strength when training large muscles, resulting in a decrease in training performance.

　　In addition, the amount and intensity of the exercises of biceps exercises are definitely determined by fitness experience. Usually, after the back muscle training, beginners only need to do one or two movements, and then slowly increase the number and intensity of the exercises as their experience grows.

　　Classic biceps training movements and precautions

　　The creation of biceps should pay attention to the correct chain-forging method, and blind exercises may cause Various muscle injuries, and not only damage the biceps, but also the muscle groups of the shoulders and neck. Therefore, you must master the technical movements, especially for beginners. Remember not to be rush to achieve success. The following is a biceps training plan for beginners. Lay a solid foundation before moving towards a stronger goal.

　　The number of sets 3*8﹣12

　　The rest time 30﹣45 seconds

　　Stand barbell curl

　　Pastor barbell curl

　　　Reclining dumbbell curl

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Further reading

　　Surface plate biceps! Specialize in biceps

　　Three ways to hold biceps curls

　　　Bilceps ace movement——A full analysis of barbell curls