Bodybuilders must carry out intensive arm strength training in the early stage of fitness, which can not only enhance the basic control of arms, but also reduce the wear of joints caused by heavy equipment training, so arm strength training is also the first step for safe bodybuilders. To enhance arm strength, special intensive training must be carried out for biceps brachii and triceps brachii, which is the main concentration area of arm strength. As long as the strength of these two muscle groups is improved, the overall arm strength will be directly improved.
Today is the truth for everyone. This group of trainers mainly train biceps brachii alone. In terms of shaping, they can carry out directional intensive training on the peak of biceps brachii, and in terms of strength, they can improve the basic strength of biceps brachii. If you feel that your biceps are not full or strong enough, then you can use this set of movements to strengthen the biceps directionally and make the biceps stand more powerful.
This exercise is not suitable for heavy weight. You must use a suitable weight that you can completely control, so as to achieve the best stimulation effect. The following four biceps brachii peak strengthening muscle training exercises, each action is done in four groups, and the frequency range is 15- 12 times/10 times.
Action 1, arm against the fixing device. During training, the arm should be kept in balance with the ground. Tighten the fixing device on the arm (as shown below) to avoid exerting force on other parts, try to ensure that the biceps brachii exerts force independently, and use dumbbells with appropriate weight to complete the concentrated biceps brachii bending.
Action 2: lean on the tilted fitness chair. When training, use dumbbells with proper weight to concentrate on bending (both hands can be done at the same time or from one side), keep your chest close to the fitness chair, and make full use of the force of biceps brachii, so that you can't use it, and you can't fully feel the stimulation of muscle peak too quickly.
Action 3, sitting posture with rope +S-shaped rod/curved rod combined with appropriate weight to do the concentrated bending of biceps brachii. During training, the shoulders and arms should be balanced, the body should be as stable as possible, and the strength should be concentrated on the biceps brachii.
Action 4. Sitting posture, make a concentrated bending of the biceps brachii with rope +S-strips/strips combined with appropriate weight (this action is basically the same as the last action, but the holding posture is different (please look at the reference picture carefully). Don't touch the S-strips/strips with your palm, and hold the S-strips/strips with your four fingers and the lower part of your palm, which can concentrate your strength on the biceps brachii muscle peak and achieve better stimulation effect than this action.