Four simple dumbbell movements to exercise biceps brachii

4 simple dumbbell movements to exercise the biceps brachii

4 simple dumbbell movements to exercise the biceps brachii, if you don't do a good warm-up exercise, you are likely to strain your muscles. Exercise is very important in our daily life, and the effect of losing weight is also very obvious. It is said that life lies in exercise. Now let's share 4 simple dumbbell movements to exercise the biceps brachii. 4 simple dumbbell movements to exercise biceps brachii 1

dumbbell bending exercise

In practice, stand, keep your back straight, and do not move your body. Hold a dumbbell in each hand, keep your elbow still, and then bend to your shoulder. Try to keep the forearm in a straight line when bending, and don't tilt the wrist. Keep the rhythm of breathing when practicing bending and recovery. This movement is very simple to exercise, and it is a good exercise for beginners, and you can find the correct feeling and position of force when exercising biceps brachii.

dumbbell bending in sitting position

When exercising, hold the dumbbell with one hand, the back of the body is straight, and the other hand rests on one foot. The elbow of the hand holding the dumbbell is placed on the other leg, not the top of the elbow rests on the foot, but the outer side of the arm is located on the foot, which can prevent the exercise by force. When practicing, the elbow does not move, and the dumbbell bends to the shoulder, so as to make the arc of the exercise as large as possible, which is extremely efficient for the exercise stimulation of the two heads. And this action can increase the muscle peak of our biceps brachii. When we practice, we should also keep the rhythm of breathing and the concentration of ideas. We must focus on our two heads and don't use our exercise power, which will lose the exercise effect.

Dumbbell is holding a curveball

When exercising, hold the dumbbell with both hands, keep your body standing, and keep your back straight and don't stoop. Look straight ahead with your head and think about the exercise area in your heart. When exercising, the elbow is also motionless. Bend the dumbbell to the shoulder, and don't exercise too much. Keep your body stable. When bending recovery, you should also exert your strength to maintain the speed of recovery instead of using inertia to recover. We should not practice too fast, so that the muscles can be stimulated efficiently. And most importantly, pay attention to breathing and concentration of thoughts.

Lightweight barbell bending

Well, after you have done three kinds of dumbbell exercises, you have a more accurate feeling of the strength of biceps. At this time, you can use a lighter barbell for further biceps exercise. When we exercise, we can hold both ends of the barbell with both hands and keep the grip distance appropriate. When practicing, the elbow is the same as dumbbell exercise, so don't move. Then the barbell bends to the shoulder. In fact, this exercise is not much different from dumbbell bending, that is, the flexibility and exercise range of barbells are not as big as dumbbells. Keep the rhythm of breathing and the concentration of thoughts during barbell exercise. Exercise at the same speed, don't be too fast, don't borrow money. Four simple dumbbell movements to exercise biceps brachii 2

Training methods of biceps brachii

1. One-arm bending

One-arm bending is the most common exercise method of biceps brachii, which requires both hands to hold heavy dumbbells on both sides of the crotch, kneeling on one knee to lower the center of gravity, bending the dumbbells upward and everting the wrists. When the dumbbells are about the same height as the shoulders, slowly put them back to the crotch side, and do it for three times.

2. Oblique lifting

The idea of oblique lifting requires sitting on a fitness chair with an inclination angle of 45, putting your feet together on the ground, stretching the dumbbell with both hands, lifting the dumbbell with both hands to the shoulder level, and then slowly putting the dumbbell back to the starting position. Every 6 ~ 8 strokes is a group, and you can do 2 groups at a time.

3. Centralized Bend Lift

Centralized Bend Lift requires sitting on the fitness chair, with your feet flat and the distance kept similar to your shoulders. Lean forward slightly, put your right elbow on the inside of your right knee, and lift the dumbbell to your chest, every 6 ~ 8 times as a group, and change your other hand every 2 groups. In order to keep balance, you can also put your other hand on your knee.

4. Backhand pull-ups

Backhand pull-ups will be difficult at the beginning, but it is the best way to quickly increase the biceps brachii. You need to hold the horizontal bar with your palms facing your face, and the distance between your hands is about the same as the shoulder width. Pull your body up with your hands, and then slowly put it down when your chin exceeds the horizontal bar, and cycle this action.

That's the introduction of how to practice biceps brachii. I hope it can help you.