Curls the biceps all the time and does not grow, learn 3 skills, and quickly practice the unicorn arm

What is the best known muscle? Of course, the biceps, even people who don't exercise often, can call it by name. Functionally, the biceps are not as important as the back and leg muscles, and they are not as large as they are, but people still enjoy training it, mostly because compared to other muscle groups, training the biceps The movements are simpler, but the seemingly simple things are often more difficult to master. Many people do not get the ideal circumference and line even if they do curls hard. Here are a few techniques, and learning them can improve the training effect. .

For most people, fitness can only be regarded as a hobby, especially for office workers who work from 9 to 5. Going to the gym for training has become a luxury. Therefore, many people choose to only exercise one muscle group at a time, and do not exercise until they are exhausted. After the calculation, take the biceps as an example. Various curls such as barbells, dumbbells, and ropes are used in turns. Five or six kinds of movements need to be changed. A total of 20-30 sets of training are required, and the next 3-4 days will be felt. So sore that daily life is affected, and the next training will be a week later.

Although this can stimulate the biceps to the greatest extent, in terms of the nutritional level and recovery ability of ordinary people, it is often not proportional to the high-intensity training, which will not only affect the recovery of the biceps, but also indirectly affect other For muscle group training, imagine that when it is difficult to even lift the arm, even if the equipment is in front of you, it is more than enough. Secondly, muscle repair is generally completed within 48 hours after training, which means that no matter how large a single training session is, the biceps will only grow in two days a week.

My suggestion is to train 2-3 non-interfering or weakly interfering muscle groups at a time, such as chest-abs, leg-arms, that is, the total training volume has not changed, but split it into 2-3 sections, so that you can train the biceps several times a week, and its growth rate will be significantly faster. As for the specific training movements, you can first use the standing barbell curl, and then perform the inclined sitting dumbbell curl. The former will inevitably involve other muscle groups in the process, but it can lift a larger weight; the latter is Supplemental training can better isolate the biceps. Although the weight is small, it can accumulate metabolic pressure.

In the gym, it's common to see brawny guys swinging up and down with 70-pound dumbbells in their hands, which looks cool, but they've turned isolation curls into compound full-body workouts, so that the waist and abs, Even the legs are following the dumbbell movement, which leads to several problems:

The waist and abdomen or other parts will replace the arms to exert force, and you can't control the degree of force exerted by each part, that is to say, using inertia to do curls is probably not training the biceps.

The whole body rocking creates momentum, which can push the dumbbells, and can also put unnecessary stress on the lumbar spine.

In the whole process of curling, it is often the starting stage that can use the inertia, and the second half of the movement is more dependent on the biceps. When the dumbbell is thrown into the air, if the biceps cannot bear the weight , then it is easy to strain the muscle.

My suggestion is to put the elbows of the arms directly in front of the hips to limit the range of motion of the arms, minimize the occurrence of swings through the blocking of the torso, and of course, choosing the right training weight is also very important. In addition, unilateral training can also be used, while the other hand is placed under the elbow of the force arm for support, so that the dumbbell moves around the elbow instead of the shoulder.

Most back training movements require the assistance of the arms, such as pull-ups, rowing, etc., and different grips determine the degree of biceps participation. My suggestion is to use the first half of the back training. It is not good for the biceps A positive grip that exerts power, and a reverse grip that is conducive to biceps exertion in the second half, such as backhand pull-ups, backhand barbell rowing, etc. Training time; on the other hand, after a few sets of training for the back muscles, they are close to exhaustion. Instead of continuing to perform non-standard movements (swinging pull-ups, etc.), it is better to reduce the difficulty of the movements and let the biceps The muscles are more involved, and the back muscles can continue to exert force as a compensatory training for the first half.

For ordinary people, even if the curling is not standard, they can experience the soreness of the biceps, and their growth is relatively fast, but they want to practice biceps with perfect circumference and lines. , is also very difficult, so no matter what action you do, you must think carefully, and sometimes you may gain more by changing the training method a little.

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