We usually only hear about biceps training, and we think that the biceps are one piece. In fact, the biceps also has a long head and a short head. Our conventional methods of exercising biceps The long head of the biceps brachii is basically not exercised, so you need to do some other movements to exercise the long head. So what do you think is the best way to train the long head of the biceps? Let’s go take a look below!
1. Warm up before exercise
Don’t do it right after you start. If you train the long biceps muscle, your body won't be able to bear it. So at the beginning, you should use running or skipping to move your body. After you are active, you can then train the biceps long head muscles. There are many ways to train the biceps longus. We can use dumbbells or barbells, or some equipment that suits our body.
2. Use dumbbells
Dumbbells have different weights, and it is very important to choose a dumbbell that suits your weight. Once you choose a weight that is not in line with you or suitable for you, it may cause muscle strain. Start from light to heavy. Do three to five sets every day, with each set ranging from 13 to 15. Rest for one to two minutes between each set, and then slowly add weight.
3. Use barbells
Using barbells is to increase the length and weight on the basis of dumbbells. If you do not have the foundation of dumbbells, it is recommended not to use barbells. Two to three sets of ten per day. Do exercise in moderation. If you feel that you can't stand it or can't lift it, stop doing it. If you do it again, you will definitely get injured.
4. Push-ups
Everyone must be very familiar with push-ups, and push-ups are used as an aid. But it also has a certain effect. Just do fifty or sixty exercises every day. If you just start doing it and can't do that much, just take your time and add one or two, or four or five every day, and wait until you reach fifty or sixty, and then continue to add more, so that the biceps long head muscles will be stronger. It’s almost time to practice it.