The biceps brachii is a very important muscle in the arm. When we exercise, we need to do targeted exercises so that we can Making the biceps more visible can increase our arm strength and look healthier and better-looking. But for many novices, they often don’t know how to exercise, nor the appropriate amount of exercise. Today, let’s take a look at how many days should it take to train the biceps?

It is best to train biceps once every few days

For biceps exercise, we generally choose once every three days, so that the amount of exercise is not too large and at the same time It will be difficult to get good exercise results because of too little exercise. We need to do it once every three days. This will also allow our arms to become familiar with the exercise. It will also prevent us from being injured during exercise, and will allow our arms to get used to exercise, thereby stimulating muscle growth.

What are the biceps exercises?

Bent over dumbbell fly: Any action that uses dumbbells has more or less training effect on our arms, and dumbbells Flying birds mainly rely on our arms. At the beginning, we lay down on the fitness bench. At this time, our hands naturally dropped to the ground, and we held a dumbbell in each hand. At the beginning of the movement, we raised our hands upward. At this time, straighten your arms, open them and slowly lift them up until our arms are in a straight line with your shoulders. In this way, we open our hands like a flying bird, then relax our arms, start the action again, and insist on completing 10 sets each time.

Pull-ups: This action mainly uses the strength of both hands to support our entire body to complete the movement, so the requirements for arm strength are very strict. Regular exercise can stimulate the growth of our biceps muscles. We start by holding the horizontal bar with both hands, with our hands shoulder-width apart. This allows us to use both hands to lift our feet off the ground, and to use our arms to lift our body upward until our chin can exceed the position of the single bar. At this time, we relax our arms again, let the body hang down naturally, and then restart the action, completing a set of 10 each time.

The above is about the biceps brachii for a few days.A suitable answer for exercising, as well as some effective ways to exercise biceps. Arms play an immeasurable role in our lives. If we can train biceps, we can make our arms stronger and do things more efficiently. More convenient.

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