What are biceps? Recommended five biceps training exercises

　　Biceps brachii is a good way to show off yourself exercise Effect part, so what exactly is the biceps? What are the exercises for training biceps? What should you pay attention to when exercising muscles? Why not follow the editor and learn together!

　　What is biceps brachii

　　The biceps brachii is located on the front of the upper arm and is fusiform in shape. The biceps brachii has long and short heads, hence its name. The biceps brachii belongs to the limb muscles among the three major skeletal muscle groups.

　　The long head originates from the glenoid tuberosity of the scapula, and the short head originates from the coracoid process of the scapula. The long and short heads converge at the middle of the humerus to form a muscle belly, which descends to the lower end of the humerus. The integrated tendon inserts into the radial tuberosity and the forearm aponeurosis.

　　Biceps training exercises

　　1. Standing barbell curl

　　Hold the barbell in an underhand grip, with your hands shoulder-width apart and your knees slightly bent. Keeping your body still, bend the barbell hard to your chest, and then slowly lower it, being careful not to touch your thighs.

　　2. Barbell curl

　　Fix the arms and upper body with the inclined leather pad, hold the curved barbell with both hands behind your back, pull it up to the highest point, and then slowly return to the original position, paying attention to the slight bending of the arms.

　　3. Reclining dumbbell curls

　　Adjust the bench to 45 degrees, sit firmly, hang your hands naturally, hold the dumbbells, curl them until they are parallel to your chest, and then slowly return them to the original position.

　　4. Reverse wrist curl

　　Fix your forearms with a support, hold the barbell backwards, and bend your wrists to train your forearms.

　　5. Forward wrist curl

　　Hold the barbell upright, and the rest is the same as above. Biceps training must combine a variety of movements, and attention must also be paid to forearm exercises. At the same time, I hope everyone can pay attention to safety when using equipment. Train three times a week and once every other day. Pay attention to rest and muscle stretching to prevent cramps during training.

　　What should you pay attention to when training muscles?

　　Muscle builders exercise a lot every day and lose body water quickly, so they need to drink water immediately. Generally, don’t drink messy drinks, especially carbonated drinks and sugary juices. Just drink more boiled water.

　　You should go to the gym several times a week and practice for an hour to an hour and a half each time. You should also adjust the amount of training according to your own condition. The exercise of some muscles requires the use of special sports equipment. Different parts of the body require different equipment. Only by practicing with the equipment can the effect be achieved.

　　You also need to take some nutritional supplements, such as protein powder, taurine, etc. There are a lot of them, which are helpful in building muscle. Bodybuilding is really expensive, but if you don’t eat these things, you can eat more other protein-rich foods, otherwise the cost of fitness will not be small. (Reference website: Fitness bar)