Humi The biceps muscle is located on the front of our arms and is one of the most developed muscles in our upper limbs!
The biceps are known as the sign of a man’s strength. Whenever you show off how strong you are to others, you always naturally bend your arms
The biceps It is everyone’s favorite part to train. I believe that the first time many people pick up dumbbells is to do curling movements!
I believe many people know a lot about how to exercise biceps. It is not difficult to exercise biceps. It is very easy to find the feeling of the muscles. However, if you want to train more efficiently, , but also need to master some skills!
Let’s take a look at the 5 key points of biceps training
1. Choose an appropriate weight, not less than 8RM!
In biceps training (except for compound movements: pull-down rows), it is recommended that you not use too much weight. Remember that the biceps are a small muscle group, and most of the targeted training is curling (single-joint movements), and single-joint movements are not suitable for using too much weight!
Reps below 8RM will put your joints and tendons under great pressure, and it will also easily lead to movement deformation and loss of training quality!
Schwarzenegger may not always That's right
2. Don't use inertia or swing your body
This is a mistake that many people make. If you lose strength, just change to the next group. If it's too heavy, change it to a lighter one and useBody inertia and twisting your body is like cheating on a test, you get a vanity report card and feel good about yourself, but it actually does nothing for you!
Be a down-to-earth trainer and let your muscles do things within their capabilities!
3. Stabilize the shoulders
The most important thing in biceps training is the stability of the scapula
When performing biceps training, the scapula must always remain stable to provide a stable foundation for the movement of the upper limbs. The stable position of the scapula is to always maintain the scapula. descending and retracting positions.
Common instability situations include: holding the chest, shrugging the shoulders, not fixing the upper arms, and shaking the arms!
If the scapula cannot be stabilized during training, there will be force leakage during training, and the force generated by the body cannot be effectively concentrated on the contraction of the biceps, and part of the force generated by the body will be It is used to stabilize the scapula, resulting in a decrease in biceps training efficiency.
4. Peak shrinkage
This is a great one Training techniques have a miraculous effect on the biceps. At the top of the movement, when the elbow joint is fully flexed, try to "squeeze and tighten" your biceps, and focus all your thoughts on that point. This will allow your muscles to contract to the maximum extent possible. It will help you improve your training efficiency. You will find that your biceps are rolling and swollen. You don’t need too much weight to stimulate the muscles enough!
5. Don’t be too obsessed with curls!
Many people make a basic mistake when training their arms: doing too many curls!
The muscles of the human body never exist alone. The occurrence of each movement is the result of many muscles working together. In our upper limb training, multi-joint pushing and pulling movements There will be a lot of involvement of the biceps and triceps in the arms, and the stimulation will never be less.
Find someone with thick arms who can’t bench press 225 pounds or complete 10 pull-ups? People. That's impossible!
If you want to have stronger biceps, focus on doing pull-ups, rows, and deadlifts well, and you won't be disappointed