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This article was co-written by Monica Morris. Monia Morris is an ACE (American Council on Exercise) certified personal trainer based in the San Francisco Bay Area. With over 15 years of fitness coaching experience, Monica started her career as a fitness trainer and was ACE certified in 2017. Her sessions emphasize warm-up, post-workout cooling, and stretch techniques. .
This article has been viewed 5,743 times.
The biceps muscle is a muscle mass in the front of the upper arm. When you flex your arm, it’s a prominent bulge muscle. Doing a few exercises over and over is not enough to make the biceps bigger. To get big and strong biceps you have to learn many training strategies, biceps exercises, support muscle group exercises and lifestyle changes.
Steps
Exercises for biceps
- Do 2 times, 6-8 reps each time. Increase to 3 times after about a week or two. Then you can increase the weight.
- If you don’t have dumbbells, you can use kettlebells or barbells.
- Do 2 times, 6-8 reps each time. Increase to 3 reps after about a week or two, then increase the weight as you get stronger.
- Compared to the regular curl, you may have to use lighter weights for this exercise. This is not the problem; Sitting on an incline makes it harder to lift weights, so the biceps are still subjected to intense training.
- You can rest your opposite hand on top of your opposite knee to stabilize your body.
- Perform 2 times, each time 6-8 times and then repeat for the left arm.
- Do 2 times, 6-8 reps each time. Increase to 3 times, each time 8-12 beats when health is better.
- To increase the intensity of this exercise, you carry a dumbbell. Increase the weight as you get stronger and stronger.
Support muscle group development
- Lie on the bench so that your head, upper body, and buttocks are on the bench, but your feet are out of the chair. Bend your knees so that your feet are flat on the floor at the end of the chair. Bend your elbows so that the dumbbells are close to your chest at the beginning of the exercise.
- Begin to push the dumbbells off your chest straight up. Slowly extend your arms to the sides but as long as you feel certain you can lift the weights back. It is necessary to have a watcher standing nearby for safety.
- Exhale and carefully lift the dumbbells to the center of your chest in an arc motion. After bringing the dumbbells together, repeat this movement by lowering the dumbbells back to the sides. Repeat this movement a few times.
- Get into a face down position on the mattress, place your hands at shoulder height and slightly wider than shoulder width. Tilt your feet up so that your legs are straight behind you, and the tops of your feet are touching the ground. Look down at the floor while keeping your head, neck, and spine aligned.
- Push your arms up to bring your body up, to a position where your arms are fully extended. Your body should lie in a straight line. Contract your abs as you push up.
- After your arms are fully extended, carefully lower yourself down until your elbows are bent at a 90-degree angle. Do not let your chest or head touch the ground.
- Repeat this exercise for the recommended number of beats, or until you are tired.
- You can do a stretch for a specific muscle, but full-body stretching exercises like yoga will help to comprehensively stretch all the muscles involved, including the smaller supporting muscle groups. [3] X Research Sources
Practice technique
- Train your biceps no more than twice per week for best results.
- Work other parts of your body on the days you don’t do biceps.
- Find this weight by choosing weights that you can only curl no more than 6-8 times before you can’t lift because your muscles are too tired. If you can complete multiple reps without breaking a sweat or “falling down,” then you need to increase the weight. If you can’t lift weights even once or twice in a row, reduce the weight.
- The “work to the limit” weight will increase gradually as your muscle strength increases. Increase the weight by 0.5-1 kg approximately every week, using the same criteria to determine whether the weight is too heavy or too light for you.
- Do not gain momentum when lifting weights, and perform the movement in a controlled manner. Lower the weights slowly instead of dropping them suddenly.
- If you can’t maintain the correct posture for a few lifts, the weight is too heavy for you. Start with lighter weights and build strength gradually.
- Rest one to two minutes between sets to give your muscles time to rest.
Lifestyle change
- Choose fruits, vegetables, and whole grains.
- Drink plenty of water to stay hydrated and reduce hunger after a workout.
- Eat poultry, fish, beef, pork, eggs, nuts, greek yogurt, cottage cheese, milk and other sources of protein to build muscle.
- Beans, legumes, tofu and other plant-based sources of protein are also good foods.
- Choose a powdered creatine supplement to mix with water several times a day.
- After the initial “strong supplement” period to accumulate creatine in the body, you should gradually reduce the dosage to a maintenance level.
Advice
- A close grip on the bar will help develop the internal biceps, while extending the grip will develop the external biceps.
- Always stretch, warm up and cool down at the end of the workout. Otherwise you run the risk of developing elbow pain syndrome.
- Always provide enough protein for the body. Use 1.6 g of protein per kilogram of body weight.
- Never exercise any muscle group longer than 20 minutes. If you exercise seriously, the session should not last more than 45 minutes. If you exercise longer, your body will stop producing testosterone and start releasing cortisp, which is a stress hormone and increases the amount of fat in the body.
- Pulling the bar with your hands wider than your shoulders is the main exercise for the biceps.
This article was co-written by Monica Morris. Monia Morris is an ACE (American Council on Exercise) certified personal trainer based in the San Francisco Bay Area. With over 15 years of fitness coaching experience, Monica started her career as a fitness trainer and was ACE certified in 2017. Her sessions emphasize warm-up, post-workout cooling, and stretch techniques. .
This article has been viewed 5,743 times.
The biceps muscle is a muscle mass in the front of the upper arm. When you flex your arm, it’s a prominent bulge muscle. Doing a few exercises over and over is not enough to make the biceps bigger. To get big and strong biceps you have to learn many training strategies, biceps exercises, support muscle group exercises and lifestyle changes.
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