The 4 Best Biceps Builders You've Been Skipping

The 4 Best Biceps Builders You've Been Skipping
The 4 Best Biceps Builders You ve Been Skipping Basics are best, but if building bigger biceps is your goal, don’t skip out on these mean upper-arm expanders. 经典动作永远都是最好的,但假如打造更大的二头肌是汝的方针,就不要疏忽掉这些更困难的上臂衍生动作。 1 Drag Curl 提拉弯举 Drag curls have been around for decades, but for whatever reason, they are not nearly as famous as their more well-known cousin, the barbell curl. 提拉弯举现已存在了数十年,但由于种种原因,其们彻底没有自己的“表亲”哑铃弯举那么闻名。 Pro tip: If you have wrist or elbow issues with the straight bar, you can use the EZ-bar instead for this version. Whichever bar you use, go for 3-4 sets of 6-8 reps and keep them strict! 专家贴士:假如汝的手腕或许手肘不适合直杆动作,汝能够测验运用EZ杆来减轻压力。不管用的那种杠铃,都要严厉结束3-4组,每组6-8次的练习! 2 Cable Concentration Curl 绳子会集弯举 Pro tip: If you want a great warm-up exercise or a move to pre-exhaust the biceps before starting the serious work, this is it. Use 3 sets of 10-12 reps per arm to help you establish that mind-muscle connection. 专家贴士:假如汝想要超棒的二头热身或许是在首要练习前提早发掘二头潜能,那就是它了。每只手臂做3组,每组10-12次能够协助汝的神经和方针肌群连结起来。 3 Spider Dumbbell Curl 蜘蛛哑铃弯举 Pro tip: Keep one side in the fully contracted position while you perform reps with the other arm. Once you finish with one arm, switch and repeat on the other side. Keep this pattern for 4 sets of 12 reps, and you’ll be feeling the pump for days! 专家贴士:一侧的手臂处于彻底二头发力状况,一起另一侧做弯举。两只手臂替换进行。 坚持这个形式进行4组每组12次的练习,接下来的几天汝都会感受到充血! 4 Hammer Preacher Curl 锤式牧师凳弯举 Pro tip: If you have a bar with vertical grips, go with that occasionally to add some spice to the life of your arms. Otherwise, stick with dumbbells. Doing 3 sets of 10-12 reps will finish the job nicely. 专家贴士:假如汝正好有能够竖握的杠铃杆,偶然测验一下,能够为平平的手臂练习增加一丝趣味。没有的话,好好用哑铃来做。3组,每组10-12次,是一个很好的结束动作。 坚持跑步11年,她36岁美成少女,成功撩到彭于晏:自律的人有多可怕? 泰国和尚腰系袈裟晒腹肌走红网络,兴旺的肌肉却成“引火上身”? 2-Week Free Gym Pass!回来