It’s true that you want the Kirin arm, but it’s your fault!
John Wooddon, the legendary coach of the University of California, Los Angeles, once said that if you don't make mistakes, you can't make progress. He said this is what the basketball players under the opponent said. Today we can also refer to it to fitness.
In the gym, many people think that the bigger the better, the others like to find a variety of training programs and put them together. These are completely wrong, but it doesn't matter, we have a way to help you solve it.
1. Put too much weight on the barbell
Many people think that if the barbell curls up without a 45-pound film, it looks bare, but there are not many people who can really control the weight. Most people use the knee joint to attract the attention of others. With the help of the hips, your cockroach is actually not getting more stimulation.
The biceps are not the parts that require you to train with a lot of weight. Compared to the large group of muscles in your legs and back, it is a relatively small muscle, and it responds better to pumping training. The key to the training of the second head is the repeated extrusion.
So what is the weight of the second training?
The answer is yes, after the heavy weight training is arranged after the back training, at this point they have got enough tension from the rowing pull-ups and pull-downs.
We recommend that you try this training: reduce the weight so that you can control each repetition, then the centripetal and centrifugation process takes 2-3 seconds, pay attention to pause when the peak shrinks, and control your deception as much as possible to the minimum. .
2. Blind pursuit of exhaustion
In order to maximize the stimuli, you don't need to be exhausted every time, as long as you can guarantee 1-2 times per training. As your sputum is congested, every repetition can be painful. If you find yourself unable to overcome this unsuitable pain while doing a group, try some tips for increasing your strength. One is the ultra-slow number of centrifugations, which take 4-5 seconds each time it is lowered.
There is also a number of forced times that require the help of your little friend. The half-time is continued with a shorter displacement, and the decreasing group is to help your muscles continue to burn.
Here we have to say a half way, half way can be three quarters, one half, or even a quarter, even if you just move the weight slightly, these are desirable.
3. Do not pay attention to pump sense
Some trainers can easily feel the pump when training their arms, and some people may not feel at all. There are ways to help everyone find such a feeling.
First of all, put two heads and three heads in the same training class, and combine them to be a super group. This means that the two opposing muscles are back-to-back training and the blood enters your upper arm at the same time. In one specific action, one side of the muscle is squeezed and the other side is stretched.
We can give you some
Combine it into a super group action
For reference:
1. Standing barbell curling / supine bar arm flexion and extension
2. Alternate dumbbell curling / dumbbell neck back arm flexion and extension
3. Curved bar pastor stool curling / three-head equipment parallel bars
4. Narrow-lead pull-up / narrow-distance push-ups
5. Low rope rope curling / three head down
You can also try the composite group, that is, the two exercises to train the same part back to back, so that the two heads get stimulation from multiple angles in the same group, so that the higher training capacity will send enough blood to deliver nutrients to you. In the muscles.
High frequency training is especially effective for muscle pumping. But that doesn't mean you have to hold a 10-pound barbell for 10 minutes. Super groups, composite groups, and other techniques for extending the number of groups can help you get the burning sensation you want.
4. Just do your favorite action
First of all, to say bad news, you can't change your own limitations due to genes. The shape and start and end points of the two heads are natural, but you can hide them by adding some meat.
Simply put, the second training is to bend your arm, but you can strike it accurately by understanding each grip and the area where the stimulus is stimulated at different angles.
The following plan contains three grips, a grip and a grip. There are also three angles, after the body precursor is behind the body. You will be irritating to the long head and a part of the forearm. Follow the pyramid rules and gradually increase the weight. In the last group of each action, you will be exhausted, and your cockroaches will be baked like a cockroach.
Composite group:
Reverse grip barbell curling 3 groups 8 times
Standing posture barbell curling 3 groups 8 times rest 60 seconds
Upright dumbbell dumbbells, 3 groups, 12 breaks, 60 seconds
Standing position rope curling 4-6 group 12 times rest 30 seconds
The beginning of the counter-grip is to let you extend the group. Once you have exhausted your forehand , you can continue to use the backhand to do the group.
5. Not enough to eat
Nutritional support is required at any location. You need to consume more calories than you burn every day, while adding enough protein and carbohydrates and healthy fats. We recommend that you also add supplements before meals, and supplement BCAA during training. Pre-training supplement formula can help you increase the quality of muscle contraction, promote synthesis, and increase training results.
Have you made these mistakes? After reading it, I believe that everyone must have a new harvest, combined with their own situation, to improve, the two ends of the sleeve tube are in front of you.
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