Biceps How to train? There are many training methods, and the training effect of each training method is different. However, some people don’t know how to train biceps. What about biceps training? Muscle training method, I believe there are still people who know how to do it. So, what is the complete list of biceps exercises? Teach you how to exercise. Let’s find out together below!
Reverse grip pull-ups
I believe everyone has a certain understanding of the movement standards of pull-ups. Although this training is actually a bit difficult, this training does not require any sports equipment. It is precisely because this training requires more strength from everyone, so it is more effective in training the biceps. Generally speaking, when doing pull-ups, we can use the door frame at home to do the exercise, or we can do it on the horizontal bar in the community. Under normal circumstances, when we do pull-ups, we hold the horizontal bar with our palms facing forward. The exercise we are going to do here is to hold the horizontal bar with an underhand grip. The reverse grip of the horizontal bar has the best stimulating effect on the biceps. There is still no change in other parts, except that when doing this exercise, the arm distance is wider than the shoulder.
Seated Dumbbell Curls
This action only requires one hand to hold the dumbbell. You also need to ensure that your back is straight during childbirth, and then the remaining hand needs to be on the corner of the chair, so that the hand holding the dumbbell can Put your elbow on the other leg. You can imagine this action and do it first. In fact, you cannot put one hand on your leg and put your elbow on your foot. In this case, it will become a borrowed exercise, and it will not be your own exercise. Exercise with the help of other forces will not achieve the expected results. Effective. Similarly, during the exercise, keep your elbows still and curl the dumbbells toward your shoulders. Try to make the arc of the exercise as large as possible. This action is very effective and stimulates the biceps, so keep your mind up during the exercise. Concentration can exercise the biceps very well.
Resistance forearm curl
Usually this sportWe also need help from others, because although we do not use sports equipment during exercise, in order to prevent the exercise from being less effective, we should let others help us fix our bodies. When we are doing this exercise, it is best to ask a friend to fix our body with his hands on the left side, and then on the other side, we can make dumbbell curls with our own hands, just making the curl movement, and It doesn’t mean you have to hold dumbbells. Of course, it’s also very good if you have exercise equipment. This can exercise the right biceps. Next, you have to change your hands to exercise.
Dumbbell overhand curl
During the bending process of holding the dumbbell, the body also needs to stand, and the back also needs to stop. These are all three exercises that must be done. If you are not able to stop, you cannot exercise. Keep our headgear pointing in front, we must have concentrated thoughts in our hearts, and go through the movements in our minds, so that we won't make mistakes when we do them later. During exercise, the elbow sight cannot move, but if the dumbbell is bent toward the shoulder, it may still move some, so our range of motion is required to be as small as possible. A smaller range of motion can also maintain the stability of the body. When the body slowly exerts force, the biceps can be well exercised.
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