Hello ladies! Today, Xiaobian and you are discussing the 4 favorite training movements of the emperor. Many old stickers train more than 4 biceps exercises, but if you must choose the 4 best training exercises for the biceps, then the details emperor will recommend the 4 exercises discussed today. Hope to help you old iron!
First action: two-end barbell curl
This is a simple and effective action. Many old irons use this action to borrow strength. Shake the body to borrow force, so I recommend that you do it in front of the mirror This action, so that you can see your own movements, pay special attention to the shoulders. Because even the details of the emperor himself, in the use of force curls, when one shoulder is higher than the other shoulder. When a group is almost done, Centripetal exhaustionAt the time, it is ok to borrow a little bit. Just make sure to forcefully contract the muscles at the top, and then slowly let them down.
It’s a little trick to practice the two heads. When you start training, you have a lot of strength. The first group and the second group are okay, but when you do the third or fourth group, it is understandable to drop a little weight. . The important thing is the standard of action, to reach the target number of times.
The second Action: Instrument curling
The movement we demonstrated is not our own device. If the device is used, the force on the two heads is constant. This means that the bottom or top two heads of this movement The force is the same. But if you use your own weight, the closer to the bottom or top of the action, the force on the two heads will decrease until the forearm is perpendicular to the ground, so that the two heads are hardly stressed.
The third action: Upward and two-end curls
This action needs to lie on an uphill chair. This has the advantage of reducing as much as possibleReduce body shaking, and fix the position of shoulders and elbows. Changing the angle of the upper body is to change the center of gravity of the action. For example, if the picture demonstrates leaning backwards, the lower part of the action will be more stressed. This is usually the weak part of most old irons, so it is recommended that old irons strengthen this part of the action.
If you turn around, get on the chair Lean forward, you can imagine changing the center of gravity of the action, the upper part will be more stressed when you do it, you will find it difficult to maintain the top of the action. At the same time, it will be easier to train the two heads. Weaknesses of curling, such as the principle of the bottom of the action is that when used as a traditional two-head curling, it strengthens the weakness and can lift heavier. If you want to use more weight to gain muscle, you will definitely achieve better results.
Fourth action: one-handed pastor stool curl
There are many reasons for choosing this action. First, it can correct the possible imbalance of the left and right biceps, and it can be done completelyTo exhaustion and complete exhaustion. The previous movements can only achieve central exhaustion, and few movements can achieve centripetal exhaustion. So when this action is a bit tired, the other hand can assist in completing the concentric contraction part.
The above are the 4 humerals recommended by DETAIL Biceps training exercises, of course, there are more than these 4 exercises for training the biceps, so you can choose these 4 exercises in training. If you like the content of this issue, welcome to add "Big Gorilla Fitness" and leave us a message, looking forward to communicating with you!