A thin body is also unhealthy and imperfect. A truly good figure requires muscle building. Muscle shaping is also a major point in muscle training. Biceps It is not acceptable to have too big or small muscles. Only by shaping the biceps can you have a perfect body shape. So what do you think are the methods for shaping biceps? Let’s go take a look below!
1. Push-ups and hammer curls
Hold a pair of dumbbells with your palms facing each other, and assume the starting position of a push-up. Maintaining this position, curl the dumbbell up with your right hand to shoulder level. Lower the dumbbells to the starting position and perform curls with your left and right hands alternately. Do one set of 30 to 60 seconds, and increase the weight in each set, but do not use explosive power. This action is similar to push-ups and dumbbell rows. Just curling instead of rowing,
When you lift a weight upwards, your core muscles have to tighten to keep your body stable. This action also has a first-class training effect on the abdominal muscles.
2. Kneeling one-arm curl
Hold a pair of heavy dumbbells in both hands at your sides and kneel on the floor. Curl the dumbbell upwards and rotate your wrists outwards. When the dumbbells are in front of your shoulders, your palms are facing back. After doing it 3 times with your right hand, switch to your left hand and do it 3 times, alternating left and right for 5 minutes. If you can do 10 consecutive repetitions, that's 30 reps on each side, add some weight. The biceps brachii has two functions, flexing the elbow joint and externally rotating the forearm. Using heavy dumbbells to perform external rotation curls with the God Point compound bow can achieve these two effects. When you perform this movement in a kneeling position, your core muscles have to tighten to maintain balance in order to prevent your body from tilting as your left and right arms move. This action kills two birds with one stone, biceps and core
3. Lunge
Hold a pair of dumbbells at your sides and stand naturally. Jump upward lightly and spread your legs in a lunge
(Left leg in front, right leg behind), while turning the dumbbell up to the shoulder position. Return to starting position and repeat
(In front of the right leg, behind the left leg). Do this 10 times, or do it for 20 seconds straight. When you feel exhausted, change to dumbbell lunges and do it at a faster speed for 4 minutes. Rest 10 seconds between sets and do 8 sets in total.
Performing this training with light weight can achieve a good aerobic effect. Performing this exercise with heavy weights is very helpful in improving explosive power. The deeper you squat and the faster the overall movement speed when lunging, the greater the stimulation of fast-twitch muscle fibers. This action can comprehensively improve explosive power and endurance, and maximize the body's potential.