The biceps brachii is the most obvious muscle on our arms. It allows others to intuitively see the shape and size of the entire biceps brachii. I believe that most men must have rolled up their sleeves to show others their muscles when they were children. But it’s not that simple to train your biceps well. Many people have been practicing their biceps for a long time but there is no big effect. Today I will give you a list of six things you should pay attention to when practicing biceps. I hope you can avoid the wrong way to practice biceps.
1. Range of movement
When practicing biceps brachii, you are using dumbbells or barbells. Do not use the inertia of the arms to practice, especially when lifting up and then lowering. Many people do not exert force and let their arms follow the inertia. Decentralize. This kind of exercise will have a large range of arm movements. Therefore, when practicing biceps brachii, everyone should ensure that the range of movement is small, and it is best not to swing the arm too much. This way the biceps receive more stimulation. If you use a 20KG dumbbell to lift 15 times during exercise, but you use inertia to perform the exercise, the range is too large, and the effect is not as good as using a 10KG dumbbell to do 10 times.
2. The speed of practice
When doing biceps exercises, the speed must be kept constant, that is, slow and rhythmic. You can't do one block at a time and one time slowly, or a lot of speed all the time. This kind of exercise method often fails to grasp the muscle parts being exercised, and if the speed is too fast, other parts will be used for strength exercises unconsciously. Therefore, the speed must be controlled in all biceps training movements. It is better to do 10 times at a slower speed than 15 times at a fast speed. Because you can feel the force of the muscles very well when practicing at a slow speed, you can focus your mind on the exercised part, and the stimulation lasts longer, so it is good for muscle growth.
3. Peak shrinkage
Peak contraction is a very important exercise principle in biceps training. Peak contraction can increase the peak of your biceps exercise, which means it can make the biceps bigger. existWhen completing each biceps exercise, you should keep contracting for 2 to 3 seconds to keep the muscles tense. Fully squeezing the biceps can not only stimulate the rapid inflow of blood, but also increase the pumping feeling of muscle training, making the biceps stronger.
4. Don’t bend your arms
During biceps exercises, many practitioners' arms will be bent, which greatly reduces the effect of the exercise. In particular, the wrist will be bent during exercise. Many new bodybuilders will feel that their forearms are swollen after doing biceps exercises. This is actually because your forearms are stimulated during exercises because of incorrect exercise methods. During biceps exercises, the arms should be kept straight, and the wrists and elbows should not be bent. When lifting, the wrists and forearms should form a straight line and squeeze upward.
5. Practice multiple times individually
When you do biceps exercises, don't add exercises to other muscles. Some bodybuilders will also exercise triceps when doing biceps exercises. In this way, you will often feel very weak at the end of the exercise. This is normal. As these two small muscle groups on the arm, they should be practiced separately, especially in similar parts of the arm. The exercise effect of practicing the two together is often not very good. Small muscle groups such as the biceps can be exercised separately every time you exercise. This will have a great stimulation effect. The recovery time of biceps is very fast. You can practice it three times a week, but each practice should be separated by 48 hours to ensure sufficient rest time.
6. Comprehensive exercise methods
When exercising the biceps, you can use a variety of different exercises to stimulate it. You cannot use the same movements every time you exercise, otherwise you will unconsciously feel tired of exercising. Using new and different movements every time you exercise can keep your workout fresh and make your workout more effective. Different exercise methods can often stimulate the biceps from different angles. Such a comprehensive exercise method can make the biceps muscles more natural and beautiful.
When exercising the biceps, special attention should be paid to the standardization of movements. For some people whose movements are irregular, it may lead to poor training results and even affect the safety of the muscles.