< strong>Biceps exercise: 3 recommended actions

Strong and beneficial upper arm biceps are the dream of every fitness enthusiast, but traditional gym training will inevitably make it worse after a long time. Your muscles and brain feel tired

The biggest fear when training muscles is to remain the same. Add some small changes to your training in a timely manner, change the method, change the rhythm, and add some fresh ideas while adhering to the basic training principles. Stimulation, this will help your muscles get better stimulation!

Today we are going to introduce to you three very good biceps training variations

1. Zortman Curl!

This is a great arm workout! But few people use it in the gym. It adds forearm rotation on the basis of curls, allowing you to exercise your biceps and strengthen your forearm muscles! Best of both worlds.

Action Demonstration

1. Stand in a standing position, holding dumbbells in both hands (palms facing up) hanging by your sides. Make sure your armpits are tucked well and your elbows are as close to your body as possible.

2. Start curling with your palms upward. After reaching the highest point, internally rotate your forearms and completely turn your palms downward

3. Then control the dumbbells to slowly lower. Once you reach the lowest point, keep your elbow slightly bent and then externally rotate your forearm (palm facing up) back to the starting position. Repeat.

Do 4 sets, 2 sets of 8-10 reps, and 2 sets of 15-20 reps.

MentionNote: Like other curling essentials, keep your upper arms fixed so as not to cause shoulder flexion, and your body stable and not swaying!

2. Elastic band barbell curl

Barbell curl One of our most classic movements for exercising arm muscles, adding a small elastic band will give you a different experience

The resistance provided by the elastic band is a kind of variable resistance!

This is a method that allows the human body to produce different resistances at different angles when we perform movements.

Provides an increasing resistance (Acending Resistance) throughout the entire range of movements. ), provides a bonus effect on muscles. As your muscles contract and exert force, the band stretches longer, increasing resistance even more.

Elastic bands allow you to increase your mechanical advantage by reducing the load on your weakest joints and increasing the load on your strongest joints. Using this method of training has been proven to increase strength output

At the same time, the elastic band will also challenge your eccentric control!

The unique resistance of the elastic band will produce a greater "eccentric speed", which forces you to use greater force to lower your body slowly and steadily. Strengthen your eccentric phase!

Three: Reverse Curl

This is a bicep training against self-resistance. The effect is very good and it is a must-try action.

At the same time, reverse curls not only train the biceps of the arms, but also take into account your core strength and develop trunk stability

The action process is as follows

Select the Smith training rack, and then adjust the barbell to the appropriate height (the lower the barbell, the more difficult it is)

< p>Then grab the handle with both hands and move your body backwards! abdomenTighten your hips and keep your body in a straight line!

With the upper arm fixed, the biceps contract and the elbow bends to pull the body upward! Stay at the top of the action for 2 seconds and then play it back slowly!