Building muscle is the first priority for boys when they are working out. For them, a man must have muscles. The biceps brachii, as the longest exposed muscle in the body, is the focus of their exercises. Building biceps is a long process, so how do you think you can build biceps quickly? Let’s go take a look below!
1. Dumbbell curls
If you want To build strong brachialis, dumbbell curls must be a must-have exercise. However, everyone must also know that if you want to grow muscles quickly, you must use a larger load, so as to have a stronger stimulation of the arm muscles. .
First of all, you can choose to stand or sit down, and then hold a dumbbell in each hand. You can curl it alternately or together. When practicing, you should pay attention to the fact that your upper arms can be clamped, otherwise it will easily occur. In order to use force, we must also pay attention to the upper body not to sway. If it is a seated curl, then you can place your elbows on our thighs to help fix the upper arms, so that our biceps can be more strongly stimulated, and the muscle-building effect will naturally be better.
2. Push-ups
Push-ups are a relatively common action that we often use during practice. This action can exercise our arms very well. , chest, back muscles, and there are many forms. You can use different types of push-ups such as decline, diamond, and incline according to your own needs, which can achieve different effects. When practicing, you can repeat as many times as possible, 3 to 5 groups a day, about 10 to 12 times in each group, and the effect will be very good.
3. Pull-ups
This action is also an effective action for biceps training. It is recommended that everyone choose an underhand grip. When we perform reverse-grip pull-ups, our bodies should not sway, and we should try to use only our arms to pull the body upward, so that the stimulation of the arms can be maximized.
4. Rope pull-up
First we go to the gym to find special equipment, grab the rope with one hand, clamp the upper arm, and rely on the forearm Pulling the rope with strength can exercise our biceps very well.
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