4 Musts To Maximize Biceps Growth

4 Musts To Maximize Biceps Growth
4 Musts To Maximize Biceps Growth 2-Week Free Gym Pass! Stretch your sleeves and grow your arms by astering these muscle-building essentials. 捋起袖子,用这些增肌要义来最大化开展汝的手臂维度。 When you first start training, your upper arms grow almost without trying, regardless of your approach and technique. Inevitably, though, you hit that dreaded growth plateau and realize you need to master the basics of building muscle if you still want to put on size like you used to. 当汝仍是健身小白的时分,汝的大臂肌群简直不必怎样练就能得到添加。但是无法防止的是,当汝练习到必定程度到达渠道期后,汝会意识到假如不把握增肌的要义,就不能再像开端时那样让肌肉维度“粗野成长”。 Building muscle isn’t just about what you do. It’s about how you do it. While there are many exercises to help you work your biceps, you need these four essentials to help you build them. 增肌并不单单是汝做什么练习,而是汝怎么去做。虽然有很多的练习能够协助汝练习二头,但都离不开吾们接下来说的四大要素。 1 Isolate 孤立练习 True muscle failure happens when you can no longer lift the weight with good form. A lot of us work around this, though, by using momentum or recruiting other muscles to lift the weight. The biceps must work in order to grow, and if other muscle groups are joining the set then you simply won’t maximize your potential. 真实意义上的肌肉力竭界说为汝无法再用正确的姿态来举铁。此刻大部分人会挑选借力或许让其其肌肉代偿来举起这个分量。但实际上要添加二头肌有必要要让二头肌来发力,假如让其其的肌群参加发力,那便无法完结最大化添加。 The best way to isolate the biceps is to start light and focus on proper form. 最好的二头孤立办法是从轻分量开端,专心于正确的姿态。 2 Overload 过量练习 There are a few different ways to overload the biceps, such as increasing the weight, adding sets and reps, or upping your training frequency. The problem is you can’t always keep adding more of everything, so one of the best ways to overload your biceps during your workout is by performing forced reps. 有许多不同的练习办法能够让二头取得过量练习,比方说加大分量,组数和次数,或许是添加每周二头的练习频率。但是问题是汝不能总是靠加量来提高,所以有一种叫做“逼迫次数”的过量练习便应运而生了。 You force your muscles to do a few more reps once they’ve reached failure. To do this, have a partner assist you with the positive portion of the rep, then perform the negative on your own—and do it slowly. 即,逼迫本身的肌肉在力竭时多做几回。为了达到这一方针,汝需求一名火伴在肌肉向心缩短时协助汝,在离心缩短时汝需求自己完结,而且尽可能地慢。 3 Pump 泵感 Movements such as cable curls and machine curls that keep tension on the biceps are great for increasing the pump. If you want to go even more advanced, you can incorporate occlusion training or use tourniquets. 一些相似绳子弯举和器械弯举类的练习能够协助汝坚持肌肉的紧张感,对二头添加泵感的作用是极好的。假如汝想要更进一步取得这样的泵感,汝能够让汝的练习同伴协助汝做一些对抗性的闭合链动作,或许运用纱带取得泵感。 4 Positioning 姿态 Positioning can mean more than performing your curls standing, seated, or even lying down. When you’re training biceps, it can also mean taking elbow and even hand placement into consideration. 二头练习的姿态不只是说汝弯举的时分是站姿仍是坐姿,乃至是“躺姿”。当汝练习二头肌时,姿态意味着要将手肘乃至手掌的摆放方位都考虑在内。 Where you hold the weight with your hands can affect how the muscles engage and how they work. Placing your hands against the inside of a dumbbell when doing dumbbell curls shifts the focus of the biceps. Neutral hand positioning, used in exercises such as the hammer curl, targets the brachialis and forearms. Going wider with your grip on barbell curls shifts the focus to the inner head of the biceps. 举铁时手的摆放方位会影响到参加的肌群和其们的参加方法。靠内抓握,做哑铃弯举时能够转化二头的各个发力点。中立位抓握,比方做锤式弯举时会带到肱肌和前臂。宽握哑铃时,做弯举会把着力点放到内侧头上。 Your elbows can play a positive role, as well. Most curls require your elbows to be at your sides. If you perform a drag curl and let your elbows drift toward your back, you can get a deeper stretch—and a better contraction. If your elbows come forward, as with a preacher curl, the short head of the biceps is more active. Adding both types of movements makes for a better overall workout and, in the long run, greater growth. 汝的手肘也能在这个过程中起到积极作用。大部分的弯举都需求手肘置于身体两边。当汝做滑式弯举时让手肘一向滑向背部,汝会得到更深的扩展和肌肉影响。当汝做弯举时将手肘向前,(比方牧师弯举),这时汝的二头短头会更简单被激活。将两种姿态的改变加入到汝的练习中,能够使汝在总体上取得一个更好的,长时间的开展。 她的美貌曾冷艳国际,因自卑整成网红脸?女孩,汝爱自己的姿态最美! 2-Week Free Gym Pass!回来