How to quickly train biceps. Two movements will help you easily.

　　It's not impossible to build biceps quickly, but you need to master the best methods and movements. So how to train biceps quickly? What’s the secret to building biceps? How to relax? You might as well come with the editor to study and understand it seriously!

　　How to quickly train biceps

　　1. Stand upright, hold the barbell with a medium grip (same as shoulder width), and hang it in front of your body. Keep both upper arms close to the sides of the body and curl upwards, focusing on the entire biceps, until the biceps are completely tightened and pause. Then slowly control the return to fully extend the elbow. If you bend the arm, it will be difficult to stimulate the lower end of the biceps embedded in the elbow bend. The standard rep set should deliberately straighten the arms ； However, if you do less than 8 times (larger load-bearing), in order to avoid unnecessary injuries to the elbow joint and tendon, you should maintain the natural flexion and extension of the arm.

　　2. Stand upright (you can also sit on the end of a bench or a vertical backrest bench), hold dumbbells in both hands hanging by your sides, palms facing each other, and your elbows close to both sides of the body. Use the elbow joint as the fulcrum, curl upwards, and at the same time externally rotate the forearms with the palms facing upwards. Lift the arms to the highest point and tighten the biceps, and pause for a moment. Then controlled restoration. Then do the same thing with the other arm. External rotation of the forearm and wrist is to fully contract the biceps and exercise Medial head of biceps brachii, better separation of biceps brachii.

　　Secrets to enlarging biceps

　　1. High training volume

　　When it comes to biceps training, few people do enough sets. People who are afraid of hard training often say that the biceps are a small part and should not exceed 9 sets per training session. In fact, even if you do 20 sets, you won't be able to "shock" it, but just "scratch it." An efficient shock training requires at least 20 groups, and these 20 groups must be formal groups, and each group must be reached to failure.

　　2. Practice each group to exhaustion.

　　Each set should be practiced to failure, no matter how much weight is used or how many times it is done, only by practicing to failure can the requirements for shocking stimulation of the biceps be ensured.

　　3. Use a lower number of times

　　Only sets that reach failure within the 68-rep range are counted. If you do more than 8 reps per set, the accessory muscles may fatigue before the biceps reach complete failure. If you can't do 6 reps, it's a sign that the biceps haven't reached failure before the accessory muscles can take over the effort.

　　4. Frequently disrupt the training sequence

　　Assuming that maximum strength should be allocated to the heaviest exercises, it follows that every biceps workout should begin with a barbell curl. However, the human body has an amazing ability to adapt. The adaptation process is so subtle that it is almost imperceptible that the accessory muscles have secretly shared a lot of work that should be done by the biceps.

　　By starting with a different exercise each time, the accessory muscles don't have a chance to adapt, and the biceps are forced to do all the work. For example, if you regularly start your training with incline dumbbell curls or alternating dumbbell curls instead of barbell curls, even though you're using less weight, your workouts will be more effective because all the work is being done by the biceps alone while the accessory muscles are still figuring out how to help.

　　How to relax your biceps

　　Action 1 Essentials : Stretch out one arm, straighten the arm and lift it forward from both sides of the body until the arm is on a horizontal plane with the shoulder, with the palm facing up. With the other hand, hold the outstretched palm in reverse and hold it downwards. You will feel a significant stretch in the biceps.

　　Action 2 Essentials : Find a flat object, or a stretching frame, with your back to the stretching frame, stretch out the arm you want to stretch the biceps, press your palm down on the surface, lean your body slightly forward, and then squat down slowly, so that the biceps will have an obvious stretching feeling. (Reference website: Bodybuilding Network)