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Abdominal muscle and biceps are now many people like to exercise the two parts, we do a lot of movements need to use abdominal muscle, so abdominal muscle exercise is a must; Biceps are also the focus of muscle training. So do you know how to work your abs and biceps? Let’s go and have a look!

How to train abdominal muscle and brachial biceps muscle

How to exercise biceps brachii muscle

Biceps Lord, 1, you can use the big arm dumbbell flex is ok, don’t put in the end, and let the biceps stress all the time, also, you can adopt the method of Schwarzenegger, has a good name is a 21-gun salute, in what are you doing dumbbell arm can flex, because from straight to curved total was 180 degrees, you can be divided into three steps, The first step below 90 degrees do 7, the second step above 90 degrees do 7, the third step, 180 degrees do 7, depending on the weight of your dumbbell. 2. Do pull-ups on a single lift.

Do push-ups (put the feet high, so that the body is 45 degrees, do the time to slow, in place as the standard) or face forward, hands back on a chair or sofa, feet flat on the chair to do arm bends; Bench press with dumbbells (be sure to use heavy weights, or use barbells) to effectively tone the pectorals.

How to train abdominal muscle and brachial biceps muscle

How to exercise abdominal muscle

Do sit-ups simple and effective abdominal muscle training, you can also lie flat on the bed with both hands touch their toes (lift the body), do it must be slow, fast will have inertia, will affect the effect, must do to the end, do. Or you can hold the horizontal bar with both hands, the body is suspended, and then flat lift legs, repeatedly.

Lift a leg on

Prepare position: lie on your back on the floor with your arms stretched out at your sides and palms facing down. Lift your legs above your hips and bend your knees at a 90-degree Angle.

How to do it: Contract your abdominal muscles and lift your hips off the floor, bringing your knees closer to your head. At the top of the action, pause for a moment, then slowly return to the starting position while maintaining control.

Bottom line: When doing this, it’s easy to ride the momentum of the movement, especially if you start to feel tired. Instead, you should always keep your movement pace slow and controlled to get the best results.