< strong>If you want to talk about the favorite muscle to train in the gym,it must be the biceps! Rolling up sleeves and bending arms are the most classic actions for men to show off their muscles!

Strong arms are the hallmark of a man. People in the gym work hard to make their arms strong and shapely!

But many people tend to make mistakes during exercise! Violates some exercise principles! Resulting in low training effectiveness!

Today I will introduce to you the three major principles of biceps training!

Principle 1: Full range of motion

Full range means shortening from the longest muscle to the shortest, allowing joints to move in a full range of motion to bend. For example: During training, start the movement with the elbow joint basically straight (at this time the biceps are stretched to the longest), and then when the elbow joint is fully flexed (the biceps are shortened to the shortest), the biceps The action ends when the muscles are completely tightened, and when the elbow joint is basically straightened, the action ends, and then the next action is required to be performed with the same action.

What are the benefits of training with full joint range of motion?

1. Recruit more motor units to increase muscle development

First of all, we must first understand "motor units". The motor neurons coming from the spinal cord and the muscle fibers they control are collectively called motor units. The fewer the number of muscle fibers contained in a motor unit, the more precise the movement it produces. This means that the fineness of movement of small motor units will be higher than that of large motor units.

The picture above is a biceps curl. The dark black curve is the full range of joint mobility; the light black curve is partial joint mobility. range. Because the motor units on the biceps are innervated by different motor neurons, when we do the biceps curl, if we perform it in the full range of joint motion, different motor neurons will activate. More motor units. If it is performed in a partial range of joint motion, it means that some of the motor neurons do not need to function, and the muscle fibers in these unactivated motor units will lose the opportunity for muscle development.

2. Increase the time the muscle is under tension

There are several indispensable elements for developing muscle hypertrophy, one of which is to increase the time the muscle is under tension. .

There are two methods. The first is to slow down the speed during eccentric contraction and focus on muscle contraction to maintain good movement quality; the second is to increase the range of joint movement angles. The longer the distance the weight moves, the more time it will take. Then the best way is to allow the movement to reach the full range of joint movement angles to ensure that the muscles are trained during the training process. Get adequate training and avoid sports injuries caused by blindly increasing weight.

Principle 2: Control the eccentric phase!

A common mistake made during biceps training is not to control the lowering phase (free fall), which will greatly reduce your exercise efficiency. !

From the perspective of sports biomechanics and exercise physiology, the force generated by the eccentric contraction of the muscle is greater than the concentric contraction of the muscle. That is, the muscle can bear more weight during the eccentric lengthening phase of the muscle, which is beneficial to muscle training. Generally speaking, the muscle stimulation will be greater. Therefore, the eccentric stretching phase of the muscle will cause more damage to the muscle than the concentric contraction. Control the full force of the muscle to increase the benign damage to the muscle, and the muscle will have more reconstruction. Ultimately, muscle training has better results.

At the same time, a large part of the time the muscles mentioned in Principle 1 are under increased tension comes from eccentric contraction

One of the main reasons why many people still don’t see results after practicing for a long time isNo control over eccentric contractions! Resulting in a loss of more than 50% of training efficiency.

You need to avoid using too much force when lifting the barbell, avoid falling quickly without control when lowering the barbell, and control the biceps throughout the entire training process to ensure that it is The muscles control the weight, rather than the weight controlling the muscles. The cardiac contraction time is 1-2 seconds and the eccentric contraction time is 2-4 seconds, which increases the body's control over the muscles during training and ultimately leads to better training effects.

Principle 3: Body Stability Principle

You can never fire a cannon from a canoe! This training quote must be remembered! Just think about it, who is easier to exert force when curling while standing on a ball or curling while standing on a stable ground?

Only by ensuring the stability of the spine and shoulder blades can you focus more on the target muscles and stimulate the muscles more fully. At the same time, you can also ensure the safety of the joints during training and avoid injuries. Better enough for training!

No matter what position you use for training: maintain a good body center, lower your shoulder blades, draw them back slightly, and push your ribs down! Keep the spine in the correct physiological position, tighten the core muscles to maintain the stability of the spine, especially the lumbar spine, and always maintain a good posture during the movement!