Strong Arms: A Guide to Biceps for Newbie Training

Biceps training guide for beginners

　　Biceps is the most popular muscle. Why? Just pull up your sleeves and curl your arms. No matter men, women, young and old, you will think it is strong as long as you see the rumbling and bulging biceps.

　　However, it is not easy to train well

　　How to plan biceps training

　　Biceps are small muscles. When contracting, elbows are flexed and elbows are stretched when stretching. The functions are mostly to assist the large muscles in completing the "pull" movement, such as pull-ups , pulley pulley pulleys and various rowing movements (rowing) and other movements will involve the biceps, so the biceps do not require too much concentration training (if readers do not skip back muscle training).

　　When planning training, please place the exercises of the biceps behind the large muscle group. If you use up the biceps first, you will have no strength when performing the training, resulting in a decrease in training performance.

　　In addition, the amount and intensity of the biceps exercises are definitely the response. Depending on 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 training movements as their experience grows.

　　Classic biceps training movements and precautions

　　The creation of biceps should pay attention to the correct exercise method. Blind exercises may cause various muscle and joint damage. Therefore, you must master the technical movements, especially for beginners, remember not to be rushing to achieve success. The following are the brachial dysfunctions for beginners. Claw training plan, lay a solid foundation first before moving towards a stronger goal.

　　Stand barbell curl

　　　Rest time between groups 45-60 seconds

　　Number of groups* times: 3*8-12

　　Pastor Barbell Curl

　　Number of groups* times: 3*8-12

　　Number of groups* times: 3*8-12

　　　Lying dumbbell curl

　　Number of groups* times: 3*8-12

　　Number of groups* times: 3*8-12

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