6 Kinds of Exercise Biceps
The body has about 640 muscles. But by the traditional concept of impact, you will pay special attention to the degree of development of biceps biceps. They belong to a small muscle group, if your curl do not enough, brachial biceps is absolutely not up to the effect of towering shock. Those muscular guys have never given up on drills, and they always keep their curls in their own way. Without the hard training, the potential of the biceps can never be excavated. Whether you agree or not, I bet your brachial biceps training is far from place. Now, we introduce you to the six new methods of exercise biceps, so that your arms grow rapidly at the same time, the core muscles have also been improved, comprehensively enhance the strength, balance, and promote fat burning.
Push-ups
How to do the relative position of the palm to hold a pair of dumbbells, the body was push-ups starting posture. Keep this posture, the right hand up the curl up to the shoulder position. Dropped dumbbells to the starting position, left and right hand alternately curl. 30 to 60 seconds a group, each group should increase the weight, but must not use the explosive force.
What effect this action and push-ups dumbbell boating close. Just to curl instead of rowing, when you lift up the weight, the core muscles in order to maintain a smooth body had to taut. This action on the abdominal muscle training effect is also called first-class.
Kneeling single arm curl
How to do both hands holding a pair of heavy dumbbells placed on both sides of the body, kneeling on the floor. Bend the dumbbell up and turn the wrist outward, when the dumbbell held to the front of the shoulder, palm backwards. Right hand to do 3 times for the left hand to do 3 times, left and right alternately for 5 minutes. If you can cycle 10 times, that is, do 30 times on each side, add a little weight.
What is the effect of biceps has two effects, bending elbow and external rotation forearm. With a large weight dumbbell do outside the curl can achieve these two effects. When you use this kneeling to do this action, in order to prevent the body when the left and right arm tilt, the core muscle had to tighten to maintain balance. This action makes the biceps and the core part of the two birds with one fell swoop.
Arrows
How to do holding a pair of dumbbells on both sides of the body, standing naturally. Up the light jump, legs were stride start (left leg before the right leg), while the dumbbell up to the shoulder position. Back to the starting posture, and then repeat (right leg before left leg). Do 10 times, or do 20 consecutive seconds. Feel exhausted, to dumbbells squatting squat, to do more speed 4 minutes. Group break 10 seconds, a total of 8 groups.
What effect with light weight for this training, to achieve a good aerobic effect. With great weight to carry out this training, to enhance the explosive force is very helpful. Stride when squatting deeper, the overall action faster, fast muscle fiber to stimulate the greater. This action can comprehensively enhance the explosive and endurance, the potential to maximize the body.
Elasticity with Jack Hammer Hammer
How to do the natural standing, feet trampled, hands palm relative grip the ring-shaped elastic band. Legs to both sides of the jump at the same time, his hands bent up the elastic band. Legs back to the starting position at the same time, his hands back to the natural drooping posture. Each group completed 20 times in 20 seconds, a total of 8 groups, 10 seconds between groups of rest.
What effect in the elastic band under the resistance to the outside of the hip jump can exercise hip muscles. The development of these muscles can improve the appearance of the lower limbs while protecting the knee. Brachial biceps of the explosive force can get exercise.
Squat squatting
How to do feet wide shoulder, squat to the thigh and the ground parallel position, hands holding 5 to 10 kg dumbbells naturally drooping, elbow rest in the inner thigh, palm relative. Will dumbbell curl to the chest before and after this position to maintain, and then hands bent dumbbells, continuous curl 30 to 60 seconds. If replaced by a single arm to curl, can increase the body instability, and thus exercise the core muscle group.
What effect to maintain squatting posture can promote the entire lower limb muscles and lower back muscles. This action forced his legs out, let the gluteus maximus fully open. Elbow should try to resist the resistance inside the thigh, to prevent other muscle leveraging.
Centrifugal curl
How to do a pair of large weight dumbbells (each group can only bend 3 to 4 times the weight) natural standing. Put them on both sides of the body, palm relative, knees slightly curved, buttocks back sink, upper body forward, and then the body suddenly straight, with the upward explosive force will dumbbell "rejection" to the shoulder position. And then 5 seconds to put the dumbbell back to the starting position. Each group of 5 times, a total of three groups, the group rest 90 seconds.
What effect when you do centrifugal contraction, the muscles can withstand the weight is far greater than the centripetal contraction. For this reason, retrograde sexual training can promote new muscle growth. In addition, the large weight dumbbell lever on the ability to improve the body explosive.
Push-ups
How to do the relative position of the palm to hold a pair of dumbbells, the body was push-ups starting posture. Keep this posture, the right hand up the curl up to the shoulder position. Dropped dumbbells to the starting position, left and right hand alternately curl. 30 to 60 seconds a group, each group should increase the weight, but must not use the explosive force.
What effect this action and push-ups dumbbell boating close. Just to curl instead of rowing, when you lift up the weight, the core muscles in order to maintain a smooth body had to taut. This action on the abdominal muscle training effect is also called first-class.
Kneeling single arm curl
How to do both hands holding a pair of heavy dumbbells placed on both sides of the body, kneeling on the floor. Bend the dumbbell up and turn the wrist outward, when the dumbbell held to the front of the shoulder, palm backwards. Right hand to do 3 times for the left hand to do 3 times, left and right alternately for 5 minutes. If you can cycle 10 times, that is, do 30 times on each side, add a little weight.
What is the effect of biceps has two effects, bending elbow and external rotation forearm. With a large weight dumbbell do outside the curl can achieve these two effects. When you use this kneeling to do this action, in order to prevent the body when the left and right arm tilt, the core muscle had to tighten to maintain balance. This action makes the biceps and the core part of the two birds with one fell swoop.
Arrows
How to do holding a pair of dumbbells on both sides of the body, standing naturally. Up the light jump, legs were stride start (left leg before the right leg), while the dumbbell up to the shoulder position. Back to the starting posture, and then repeat (right leg before left leg). Do 10 times, or do 20 consecutive seconds. Feel exhausted, to dumbbells squatting squat, to do more speed 4 minutes. Group break 10 seconds, a total of 8 groups.
What effect with light weight for this training, to achieve a good aerobic effect. With great weight to carry out this training, to enhance the explosive force is very helpful. Stride when squatting deeper, the overall action faster, fast muscle fiber to stimulate the greater. This action can comprehensively enhance the explosive and endurance, the potential to maximize the body.
Elasticity with Jack Hammer Hammer
How to do the natural standing, feet trampled, hands palm relative grip the ring-shaped elastic band. Legs to both sides of the jump at the same time, his hands bent up the elastic band. Legs back to the starting position at the same time, his hands back to the natural drooping posture. Each group completed 20 times in 20 seconds, a total of 8 groups, 10 seconds between groups of rest.
What effect in the elastic band under the resistance to the outside of the hip jump can exercise hip muscles. The development of these muscles can improve the appearance of the lower limbs while protecting the knee. Brachial biceps of the explosive force can get exercise.
Squat squatting
How to do feet wide shoulder, squat to the thigh and the ground parallel position, hands holding 5 to 10 kg dumbbells naturally drooping, elbow rest in the inner thigh, palm relative. Will dumbbell curl to the chest before and after this position to maintain, and then hands bent dumbbells, continuous curl 30 to 60 seconds. If replaced by a single arm to curl, can increase the body instability, and thus exercise the core muscle group.
What effect to maintain squatting posture can promote the entire lower limb muscles and lower back muscles. This action forced his legs out, let the gluteus maximus fully open. Elbow should try to resist the resistance inside the thigh, to prevent other muscle leveraging.
Centrifugal curl
How to do a pair of large weight dumbbells (each group can only bend 3 to 4 times the weight) natural standing. Put them on both sides of the body, palm relative, knees slightly curved, buttocks back sink, upper body forward, and then the body suddenly straight, with the upward explosive force will dumbbell "rejection" to the shoulder position. And then 5 seconds to put the dumbbell back to the starting position. Each group of 5 times, a total of three groups, the group rest 90 seconds.
What effect when you do centrifugal contraction, the muscles can withstand the weight is far greater than the centripetal contraction. For this reason, retrograde sexual training can promote new muscle growth. In addition, the large weight dumbbell lever on the ability to improve the body explosive.
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