6 new ways to exercise biceps

The human body has about 640 muscles. However, influenced by traditional concepts, you will pay special attention to the development of the biceps. They belong to small muscle groups. If your curls are not enough, the biceps will never reach a towering effect. Those muscular guys never give up curling exercises, they always insist on curling training in their own way. Without the hard training, the potential of the biceps can never be tapped. Whether you agree or not, I bet your biceps training is far from being. Now, we introduce you to six new ways to exercise your biceps, so that your arm grows rapidly, and the core muscles are also improved, improving strength, balance, and promoting fat burning.

1 push-up hammer

Hold a pair of dumbbells in a palm-facing position and the body is in a push-up position. Keep this position and bend your dumbbell to the shoulder position with your right hand. Lower the dumbbell to the starting position and alternately bend the left and right hands. A group of 30 to 60 seconds, each group must increase the weight, but must not use explosive power.

This action is close to the push-up dumbbell rowing. Just replace the boating with a curl, and when you lift the weight up, the core muscles have to be tight to keep the body steady. This action is also excellent for the training of the abdominal muscles.

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  2 kneeling one-armed curl

Put a pair of heavy weight dumbbells on both sides of the body and lie on the floor. Bend the dumbbell upwards and turn the wrist outwards. When the dumbbell is lifted to the front of the shoulder, the palm is back. After hand 3 times 3 times for the left hand, the left and right alternately and continuously done for 5 minutes. If you can cycle 10 times in a row, that is, 30 times on each side, add a little weight.

The biceps muscle has two functions, bending the elbow joint and the external rotation of the forearm. These two effects can be achieved by using a large weight dumbbell for external rotation. When you do this in a kneeling position, in order to prevent the body from tilting due to the left and right arms, the core muscles have to be tightened to maintain balance. This action gives the biceps and core parts two things.

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  3 arrows

Hold a pair of dumbbells on both sides of the body and stand naturally. Jump up and stretch your legs ( front left leg, rear right leg ) and turn the dumbbell up to the shoulder position. Go back to the starting position and repeat ( before the right leg, behind the left leg ) . Do 10 times, or do 20 seconds in a row. When you feel exhausted, change to a dumbbell and do it for 4 minutes at a faster speed. Rest between groups for 10 seconds, a total of 8 groups.

This training with light weight can achieve a good aerobic effect. Performing this training with a large weight is very helpful in improving explosive power. The deeper the squat is, the faster the overall movement speed is, and the greater the stimulation of the fast muscle fiber. This action can fully enhance the explosive power and endurance, and maximize the potential of the body.

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4 Elastic Band Jack jump hammer curl

Standing naturally, your feet are slammed, and the palms of your hands are relatively close to the loop-shaped elastic band. While the legs are jumping to the legs, both hands are bent upwards. While the legs jump back to the starting position, both hands return to the natural sagging posture. Each group was completed 10 times in 20 seconds, a total of 8 groups were made, and the group rested for 10 seconds.

Stretching the legs outwards under the resistance of the elastic band can exercise the hip muscles. Developing these muscles can protect the knee while improving the appearance of the lower limbs. The explosive power of the biceps can also be exercised.

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5 squats concentrated curl

The feet are wider than the shoulders, and the lower jaws are parallel to the ground. The 5~10 kg dumbbells are naturally drooping, and the elbow joints are placed on the inner side of the thighs with the palms facing each other. Hold the dumbbell to the chest and hold it in this position, then bend the dumbbell with both hands and bend it continuously for 30~60 seconds. If you change to a single arm for a curl, it can increase your body's instability and exercise your core muscles.

Maintaining a half-turn position promotes the entire lower limb muscles and lower back muscles. This action forces the legs to face outwards, allowing the gluteus maximus to fully open. Elbow joints should try to resist the resistance of the thighs to the outside and prevent other muscles from borrowing.

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  6 centrifugal curl

Stand with a pair of heavy weight dumbbells ( each group can only bend 3 to 4 times the weight ) . Place them on the sides of the body, with the palms facing each other, the knees slightly curved, the hips sinking back, the upper body leaning forward, and then the body suddenly straightens, and the dumbbells are " smashed " to the shoulder position with the upward explosive force. Then put the dumbbell down to the starting position in 5 seconds. 5 times in each group, a total of 3 groups, rest between groups for 90 seconds.

When you do eccentric contraction, the muscle can withstand much more weight than the centripetal contraction. For this reason, concessional training can promote new muscle growth. In addition, the heavy weight dumbbells can improve the body's explosive power.

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