When we train muscles, due to our own lack of strength, we often use equipment to achieve the effect of training muscles, and barbells and dumbbells are the equipment we often use. The biceps is a muscle group that everyone often exercises, so what do you think are the exercises of the biceps in the barbell fitness training? Let's go see it together!
Standing barbell curl
Stand with your feet not more than the width of your shoulders, bend your knees slightly, bend your body slightly forward, don't lean back, hold the barbell with both hands, hold the distance between each side of a fist beyond the width of your shoulders, and bend your fists upwards When lifting, be careful not to shake your body, so as not to take advantage of force. Clamp your arms tightly at your sides. When you lower it, remember that you are controlling the barbell to drop, rather than letting the barbell fall. Eccentric contraction is also a good way to exercise muscles. Regardless of contraction or relaxation, you need to be careful not to change your legs or move your arms back and forth.
Narrow arm support plate curl
First put on the armrests, stand up straight, and weightlifting gloves naturally separate the legs; then use a narrower grip to hold the barbell backward, and the arms will droop naturally. This is the starting point of the action. Finally, the arms are forced to perform curling movements, and the upper body should not be shaken when the force is applied. ; Peak contraction for 1 second, and control the eccentric contraction of the muscles; there is almost no difficulty in this action, the only thing that needs attention is to keep the body stable. Narrow arm support plate curl, this action is mainly aimed at the biceps and brachii muscles, which is very beneficial to strengthen the details of the arm; and the force application process is relatively simple, and novices can also practice.
Prone upward incline curl
Stand behind the inclined board, hold the barbell or dumbbell with both hands, palms up, and then place the entire arm or upper arm on the inclined board. Contract your biceps and bend your forearms until you reach the highest point. Fully contract the biceps for one second, then slowly relax the elbow joint, and let the barbell slowly fall back to the board. Breathing method: Inhale when bending the forearm, and exhale when falling.
