The Road to the Strongest - Complete Solution to Biceps

Biceps have always been the muscle that men like to show off the most, and bending the arms and bulging the biceps have always been one of the iconic movements for men to express their confidence. How can we have this confidence and let our arms stretch our sleeves?

　　Biceps exercise revolves around one word - curl. Various curls create towering biceps for us. How to choose?

　　Movement selection and training methods

　　1.Movement selection. Different movements can be selected according to their own needs. Beginners generally choose 3 movements, mainly barbell movement, 2 barbell movements, and 1 dumbbell movement. The key point is It is to develop muscle circumference. The movements of middle and senior trainers can increase to 4 to 5, and as the muscle circumference increases, the isolated dumbbell movements are appropriately added to make the biceps both full and stylish.

　　2. Change the order of the movements. Generally speaking, difficult movements should be completed when you are full of energy, and the basic movements of each training are placed in front. Once the body adapts to this training method, the auxiliary muscles will do work for the active muscles. In order to reduce the effect of the auxiliary muscles, it does not necessarily start with a barbell curl every time, but you can do dumbbell curls first and increase weight group by group. This warms up the barbell curls that bear heavy weights. The training load of the biceps brachii is also increased, and the effect is more ideal. 　　3. In order to achieve the best training effect, you must use force throughout the movement and firmly control the equipment. When curling, focus on the biceps brachii and compress it hard when reaching the highest point. The decline and recovery should be controlled slowly. Do not stretch the forearm too much. Do not care too much about the size of the weight bearing. If the condition is good, the weight will be reduced. The quality and weight of each movement are completed are equally important.

　　The following are common biceps training methods

　　1. Barbell curls

　　Develop classic movements of the abdomen of the biceps , suitable for those at all levels of training. Focus on exercising the inner head and abdominal muscles of the biceps, so the movements can keep the forearm moderately external rotation.

　　　The key points of movement: the body is upright, the middle grip distance (same shoulder width) is straightened, and the barbell is hanging in front of the body. The upper arms are close to both sides of the body. Curl upward until the biceps are completely tightened and stop. Then slowly restore. Do not shake back and forth during practice, do not use inertial force. Even if you intentionally borrow force, the amplitude should not be too large. When carrying heavy loads, the arm does not fully extend to prevent elbow joint injury.

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