The most effective way to exercise your biceps

Maybe the era of fantasizing about the Prince Charming has passed, and now more girls are becoming more and more fascinated by the image of tough guys. Many boys also want to transform into superman-like male gods in the gym. Novice friends who have just started to get involved in fitness must start with exercises on the upper body first, so that they appear more muscular and can achieve the desired effect faster. Today, let’s talk about the most effective way to exercise the biceps, which is the core of the upper body.

How to train the biceps most effectively? Many people have the most questions about this, especially beginners. In fact, don’t worry about what kind of movements to use to train the biceps. The key is whether the muscles can be stimulated to the maximum extent in a short period of time, and whether they can be filled with blood to achieve the training effect. This is the most important thing.

If you want to train your biceps well, there are only three points. So how can you train your biceps to meet these three points?

Strength: Strength is divided into explosive power and endurance. For explosive power, use the weight of 3RM. It is generally difficult to do it by yourself at this time, so ask a friend to help you. It is best to do about 2 sets of explosive power training. For endurance, use a weight of 6~8RM to train, generally do 4~6 sets.

Circumference: Circumference training must stimulate the muscles in an all-round way. Generally, 8~12RM is used for more than 8 sets.

Lines: If you want to get good lines, you must first build up your muscle circumference, and then you can get the lines. Generally, the training method of light weight + multiple repetitions is adopted, 20RM + 6 sets for training, and at the same time, you must also do some aerobic exercise.

The biceps are our favorite muscles to exercise! Here are some exercises:

Pull-ups are recognized as the best exercise for training back muscles, but many people overlook one point: pull-ups are also the best exercise for training biceps. Most bodybuilders also stick to curling exercises to develop their biceps. Curls day after day. Barbells, dumbbells, cable curls! But no matter how heavy you use, curls are an isolation exercise because they only work the biceps through one elbow joint. The pull-up is a compound movement that works the biceps at two joints (the elbow and shoulder).

How to do it: Hold a pair of dumbbells with your palms facing each other and start in a push-up position. Maintain this position and curl the dumbbell up to shoulder level with your right hand. Lower the dumbbells to the starting position, alternating between curling with your left and right hands. Do each set for 30 to 60 seconds, increasing the weight with each set, but never use explosive force. What is the effect? ​​This movement is similar to push-ups and dumbbell rowing. It's just that curls are used instead of rowing. When you lift the weight up, your core muscles have to tighten in order to keep your body stable. This exercise is also very effective in training the abdominal muscles.

Working out with dumbbells and barbells never goes out of style. Grab a barbell of appropriate weight or two dumbbells and curl your palms outward. If you want to make it more challenging, slowly lower the barbell or dumbbells for at least 4 seconds, and you will immediately feel a burning sensation in your muscles. Movement tips: Follow a triangular motion when lifting, with the dumbbells meeting at the midline of the body above the chest and shoulders. When the dumbbells are almost touching, perform the peak contraction smoothly and gently, paying special attention to squeezing the pectoral muscles, and return to the normal position slowly. Number of sets: Use dumbbells of appropriate weight and do 3 to 4 sets, 10 times each. The action rhythm is "3-0-2" seconds. Try not to pause (if you need to pause, only at the top or bottom).

We must develop the habit of warming up when we start exercising, so as to prevent muscle strain. We can stretch after exercising, which will achieve better results. Although it is the season for showing arms and legs, it is also very fulfilling to see my arms become stronger.