How to train biceps and triceps

Biceps and triceps are what our male friends want to have the most, but not everyone can have enviable biceps or triceps. Although the exercises for biceps or triceps are relatively simple, if you really want to have more perfect muscles, you must pay attention to exercise more and persist in exercise for a long time to maintain their strength.

1. The idea of ​​exercising the biceps is to curl your arms with weights. Pull-ups. (Grab the horizontal bar with both hands, let your body hang naturally in the air, use the strength of your bent arms to lift your body upwards, and it is an effective movement when your chin is higher than the horizontal bar.) The most important point is that you must grab the horizontal bar with the back of your hands facing you, so that the effect will be better. Some people like to do pull-ups by grabbing the bar with their palms facing themselves, but that is cutting corners and has no effect.

2. The idea of ​​exercising the triceps is to support with straight arms. Best: Back push-ups. Support your body with your arms behind your back, with your back facing the ground and your face facing the sky, and then do push-ups. The rest time between adjacent groups and adjacent exercises must not be extended. One cycle is five days. Increase the number of movements in each set by 1-5 times from the initial value on a daily basis. Complete 5 days in a row and take 2 days off. The cycle is repeated in the second week, and the number of actions on the last day of the previous cycle is used as the initial value of the new cycle.

Note:

1. Ensure sleep, three regular meals, and appropriately increase the amount of soy products, dairy products, and crude fiber meat in your diet.

2. Persistence is the key. Don’t be impatient for quick success or blindly increase the dosage.

3. Do appropriate relaxation exercises after exercise every day, shake your arms, gently knead your muscles, or use warm water or compresses.

4. If muscle soreness occurs in the early stage, you should maintain the amount of exercise. After the first cycle, the symptoms will be relieved and the strength will be significantly improved.

Although the training methods for biceps and triceps are different, the effects of training are relatively slow, so you must pay attention to adjusting your mentality and have the confidence to persist in the long term. In addition, for us beginners, we must pay attention to not doing too much at one time or for too long when exercising, and we must stop when we are satisfied.