The biceps is a very well-developed muscle mass on our arms, and the effectiveness of its exercise can easily be seen on your arms. Biceps can be a very obvious muscle mass on the arms, people can visually see it, often excellent bodybuilders have very well-developed arm biceps, and even hold up their clothes, making people look and feel very fit.
The biceps are not so simple to practice, and many people have been practicing their biceps for a long time without any great effect. A lot of gym goers take a lot of detours when practicing their biceps and don't understand the biceps exercise properly, resulting in a few months of exercise to find the latitude of the biceps is still the same. Today we have listed six areas to be aware of when exercising biceps, in the hope that you can avoid the wrong way of exercising biceps.
1. The range of motion
In the biceps exercise you are using dumbbells or barbells to practice, practice not to use the inertia of the arms to practice, especially in the upper lift after the lower, many people are not force, let the arms go by inertia lower. This way the range of arm movement will be very large. Therefore, it is important to ensure that the amplitude of movement is small and that the arms do not swing too much during biceps exercises. This way the biceps will receive more stimulation. If you use 20kg dumbbells in your exercises to lift 15 times, but all with inertia hair to practice, the amplitude is too large, it is not as good as using 10kg dumbbells to do 10 times.
2, the speed of the exercise
The speed of the biceps exercises must be kept even, that is, slow and rhythmic. You can't do a block at a time slowly or at a lot of speed all the time. This way of practice often does not grasp the exercise muscle parts, and the speed is too fast will also unconsciously borrow other parts of the force practice. It's better to do 10 reps at a slower speed than 15 reps at a faster speed, so it's important to control the speed of all biceps exercises. It is good for muscle growth because you can feel the force of the muscle very well during the exercise at a slower speed, you can focus your mind on the area of exercise and stimulate it for a longer period of time.
3. Peak contraction
The parietal contraction is a very important exercise principle in biceps exercise, the parietal contraction can increase the peak of your biceps exercise, that is, it can make the biceps bigger. You need to hold the contraction for 2 to 3 seconds at the end of each biceps exercise to keep the muscle tense. Adequate squeezing of the biceps not only stimulates a rapid inflow of blood, but also increases the pumpiness of the exercise and makes the biceps thicker.
4、do not bend your arms
In the biceps exercise many practitioners' arms will be bent, thus making the exercise effect greatly reduced. In particular, the wrist will be bent at the exercise. Many new gym goers will feel their forearms are swollen after biceps exercises, which is actually because you are not exercising in the right way, making the forearms stimulated during the exercise. Keep your arms flat during biceps exercises, do not bend your wrists and elbows in the past and form a straight line with your wrists and small arms squeezing upwards during the lift.
5. Multiple exercises alone
In your biceps exercise do not add other parts of the muscle exercises, some gym workers in the biceps exercise will also exercise triceps, this way the practice to the back often feel very weak, this is normal. These two small muscle groups on the arm should be practiced separately, especially in the similar parts of the arm, the two exercises together are often not very effective. Smaller muscle groups like the biceps can be taken out individually each time you work out, and this way the stimulation effect will be great. Biceps recovery time is fast, so you can work them three times a week, but it is important to separate each exercise for 48 hours to ensure enough rest.
6. Comprehensive exercise routine
The biceps can be stimulated by a variety of different exercises, you can't use the same movements every time you work out, you will unconsciously get bored of exercising. Using new and different movements for each workout will keep your workout fresh and will also make it more effective. Different exercises tend to stimulate the biceps from different angles and this combination of exercises will give the biceps muscles a more natural aesthetic.
It is important to maintain the correct exercise philosophy in biceps exercise and not to use the wrong method of exercise, which is pointless and can cause damage to the muscles. This is why it is important to learn and refer to the exercise methods when practicing. Well, this is the list of six points to note when exercising biceps that i have given you today, so you should refer to them when exercising.