Many friends have the habit of exercising, for example, some people want to make their upper arms more developed through exercise. Whether people's upper arms are developed or not has a very important relationship with the strength of the biceps. In fact, in the process of exercising, even if you don't make your upper arm biceps stronger, it can also promote the body's metabolism and accelerate the body's circulation, which is also good for your health. Here's how to exercise your upper arm biceps.

The biceps brachii is the largest muscle in the upper arm and forms the shape of the upper part of the upper arm. It has two parts, one long and one short, and they both straddle the elbow and shoulder joints. In the exercise of the biceps, the movements of dumbbells and barbells are equally important. When you start the exercise, you should focus on the movement of the barbell. Increase the circumference to a certain level, and then perform dumbbell alternation or synchronized curls to define the muscle line. Among the movements used to practice the biceps brachii at the barbell, the seated crank barbell curl is the most effective one, which will make the girth of the biceps continue to grow.

For the best results, use force throughout the movement, firmly control the equipment, focus on the biceps during the curl, and compress hard when reaching the highest point. Descent reduction should be controlled slowly. Don't stretch your forearms too much. Don't worry too much about the weight you are carrying, you will be worse if you are in good condition, and you will lose weight if you are not in good shape. The quality and weight of each completed action are equally important. The biceps and brachii muscles are often combined in one exercise method, but with a slightly different emphasis. Generally, dumbbells and barbell curls are mainly used to exercise the biceps, while curls that fix the upper arms will focus on exercising the brachius muscles, such as in the priest's chair, that is, there are reclining and fixed curls.

That's it for the biceps of the upper arm. In fact, physical exercise has many benefits for the body. Exercising every day can make a person live longer. In addition, exercise can also prevent aging, and through necessary physical exercises, it can enhance the ability of muscles to contract and stretch, can increase muscle strength, and can make the body more flexible.