How to build biceps: three popular methods recommended

　　It is right for everyone to want to build biceps, but do you know what are the ways to build biceps? Do you know what to pay attention to when exercising biceps? Follow the editor below to understand and learn, and I hope you can develop satisfactory biceps in the future!

　　How to build biceps

　　1. It is safer to use equipment and it is not easy to deform the movements. Let me briefly talk about the movements. Sit on the training bench with your body upright, put your hands on the equipment, and use your biceps to exert force. Do 4 groups of 12-15 reps in one group.

　　2. Using a barbell for training can not only increase the weight, but also deeply stimulate the muscles. Let’s talk about curling with a barbell. Keep your feet shoulder-width apart, hold the barbell with both hands, add appropriate weight, clamp both sides of the body with both arms, and use your biceps to lift the barbell.

　　3. Hold dumbbells in both hands, with your feet shoulder-width apart, the sides of your wrists pointing upwards, and your upper arms motionless. Use your biceps to drive your forearms upward. It is very reasonable to combine these movements for the biceps. It is best to do 4 groups of one movement, one group of 12-15. Small muscle groups such as the biceps need to be stimulated frequently. Only by continuous training will they become more and more developed. Only by taking practical actions and persisting can you see the real results.

　　Things to note when training biceps

　　The biceps brachii muscle is composed of two heads, a long head (lateral head) and a short head (medial head). The short head is biased toward the front and inside of the arm, while the long head is biased toward the outside. The Achilles tendon connects to the deltoid muscle of the shoulder. The long head looks like It will feel to affect the highest peak point of the biceps brachii, and the short head will affect the width of the front side of the arm. These two heads need to be developed in a balanced way so that your biceps can be more perfect. Some of us often only pay attention to the short head and ignore the development of the long head.

　　When doing biceps training, the forearms are tighter than the biceps. The biceps are not congested, but the forearms get tired first. In fact, it is very likely that the wrist is rolled inward too much at this time. In this position, it is easy for the forearms to borrow force, thereby reducing the force generation of your target muscle group, the biceps.

　　Although there are many training rules and the like that do not require full movements, you must at least make changes to the movements to ensure that your training can be the most effective. This involves eccentric contraction again. The mistake many people often make is not controlling the weight during the lowering stage. Letting the weight (free fall) will greatly reduce the effect of training.

　　The main function of biceps brachii

　　Near fixed time. The biceps brachii flexes and externally rotates the forearm at the elbow joint. Bend the upper arm at the shoulder joint. During distal fixation, the biceps pull the upper arm toward the forearm. Myoelectric observation shows that there is obvious electromyographic activity in the biceps brachii only when the forearm is externally rotated so that the palm is forward and the elbow is flexed. However, when the forearm is internally rotated, even when the palm is turned sideways to the body or the elbow is bent behind the back, the potential activity of the biceps brachii is very small or no potential activity occurs. This is also one of the main principles why biceps exercises basically require the palm of the hand to be held forward, which is located superficially on the forearm muscles of the upper arm. Function: Flex the shoulders, flex the elbows and supinate the forearms. When the biceps contract, the elbow joint flexes ； When the biceps relax, the elbow joint is straightened or the forearm is dropped. (Reference website: Sohu.com)