Athletes are usually physically strong. We often see the strong biceps of male athletes. Are men envious? Ladies will love it! So how should a man develop a strong biceps brachii so that his GF can be better relied on?
First, the position and function of biceps brachii
1, location
Biceps biceps brachii (G not gōng) belongs to quadriplegia in three skeletal muscle groups. The long head starts from the glenoid tuberosity of the scapula, and the short head starts from the coracoid process of the scapula. The long head and the short head meet in the middle of the humerus to form a muscular abdomen, which goes down to the lower end of the humerus, and the integrated tendon stops at the trochanter of the radius and the aponeurosis of the forearm.
2. Function
When approaching fixation, the biceps brachii makes the forearm bend at the elbow joint and rotate outward, and makes the upper arm bend at the joint of the biceps brachii. When far fixed, the biceps brachii brings the upper arm close to the forearm. The observation of EMG shows that only when the forearm rotates outward to make the palm forward and bend the elbow, the biceps brachii has obvious EMG activity. However, the potential activity of biceps brachii is very small, or even when the palm is bent sideways or behind the elbow. This is also one of the main principles that biceps brachii exercises basically make the palm hold the instrument forward, which is located in the shallow layer of the front group of the upper arm. Function: Bend shoulders and elbows to make forearm supinate. When the biceps brachii contracts, the elbow bends; When the biceps brachii is relaxed, the elbow joint is extended or the forearm is drooping.
Second, the biceps brachii super training method
Super group training rules are particularly effective for enlarging biceps brachii, which can stimulate more muscle fibers and create better biceps brachii congestion. I use super group training rules in every training. When adopting superior training rules, the following points should be noted.
1. Don't be a super group every time you practice, just practice the last two times in each group.
2. Don't use super group training rules for barbell bending. Because this compound exercise needs
It needs strong energy and complete recovery.
3. Don't combine biceps brachii and other parts except triceps brachii into a super group. Biceps and triceps have opposite functions, so taking turns training can ensure enough recovery time. The last movement of biceps training and the first movement of triceps training are combined to make a super group, which can just transition to triceps training.
4. When practicing biceps brachii and triceps brachii together with supergroup rule, we should try to choose exercises with the same force level, such as dumbbell inclined plate bending and one-arm dumbbell flexion and extension, or the combination of sitting dumbbell alternating bending and neck-standing back arm flexion and extension.
5. The only biceps exercises that can be used for super group training are dumbbell bending, oblique dumbbell bending, barbell bending and cable bending. In contrast, the standing barbell bends too hard, the dumbbell bends too lightly, and the machine bends too isolated.
Third, biceps brachii training methods
1, each group is exhausted.
Each group should practice to exhaustion, no matter how much weight is used and how many times it is done, only by practicing to exhaustion can the biceps brachii be guaranteed to be shocked and stimulated.
2. Use less times
Only those training groups that have reached exhaustion within 68 times are counted. If each group exceeds 8 times, the accessory muscles may be tired before the biceps brachii is completely tired. If you can't do it six times, it means that the biceps brachii didn't reach exhaustion before the accessory muscles replaced strength.
3, often disturb the training order
Assuming that the greatest strength should be allocated to the heaviest exercise, the conclusion is that every biceps training should be lifted with a barbell.
This action is mainly to practice the biceps brachii of latissimus dorsi, which is the second start. However, the human body has amazing adaptability, and the adaptation process is so subtle that it is almost unaware that the accessory muscles have secretly shared a lot of work that should have been done by biceps brachii.
Every time you start from a different exercise, the accessory muscles have no chance to adapt, and the biceps brachii will be forced to do all the work. For example, if you often start training by using the inclined plate dumbbell bending or the dumbbell alternating bending instead of the barbell bending, the weight used will be reduced, but the training will be more effective, because all the work is done by the biceps brachii alone, and the accessory muscles are still considering how to help.
Fourth, the specific training methods of biceps brachii
1, dumbbell bending
Dumbbell bending is an ideal exercise for biceps brachii, because they are usually performed alternately, giving each arm more recovery time, so that you can use as much training weight as possible.
Dumbbell concentrated bending is an exception. It is too isolated to use large weight and it is difficult to become an effective muscle-building action. I usually use it to warm up, and I like to bend slowly to the palm of my hand every time, and contract at the peak, which can produce strong congestion. Like other biceps training movements, pyramid weight gain is an effective training movement by doing five groups, 68 times in each group, but I am still not a formal training.
2, inclined plate bending
Make sure that every biceps training includes the inclined plate bending, which can provide a combination of borrowing and isolation that other postures can't provide. When the elbow joint is supported, it is a borrowing exercise, but because the shoulder is also supported, it is an isolated exercise. I like to bend the inclined plate from two different angles. When the seat cushion keeps tilting, I use the supporting force of the seat cushion to pull my body back to produce greater leverage. When the mat is vertical, the arm is straight down and the lever is reduced, which can force [1] to do exercises in isolation.
Flat bending requires one-arm dumbbells, or two-arm barbells or crank barbells. Dumbbells allow you to turn your palms up or hold them straight to stimulate different areas of your biceps. When using a barbell, all the pressure is concentrated on the muscle abdomen of the biceps.
3. Barbell bending
As I said before, you shouldn't use bars in super group training.
Bell bending of biceps brachii. However, this does not mean that this action will never be used. On the contrary, any growth training of biceps brachii is inseparable from it, because there is no other way to promote the maximum growth of biceps brachii and its affiliated muscles. Every muscle group needs at least one compound exercise.
Biceps training rarely completes the complete barbell bending. Five groups of exercises, 1 group did 8 times to exhaustion, and then 4 groups did 6 times to exhaustion. Each group uses as much weight as possible without cheating, but let the biceps do all the work. It is unconventional to end biceps training with 70% of the maximum weight of barbell bending, but biceps will explode after each practice. The specific way is to sit on the stool and make sure that the lever is not lowered to touch the thigh. I closed my eyes and kept doing it until I couldn't hold on any longer.
Step 4 control your weight
In order to get the best effect from the bending lift, we should control the weight and reduce the weight at a slower speed in the extension stage of the action. Uncontrolled rapid reduction not only reduces the training effect, but also increases the risk of biceps brachii injury and even leads to elbow myositis.
In the contraction phase, focus on the biceps brachii and perform peak contraction at the top. Try to forget the weight you are lifting. If it feels good, try to add some weight; If you feel unwell, you should reduce your weight appropriately until the weight that brings you the best congestion appears. Don't wait until you are injured to teach you how to train correctly.
Many bodybuilders are afraid that others will see him training too lightly. Please don't forget that we are not practicing for others, but for ourselves.