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Use the Tubes to Make Your Biceps Bigger! How to do the standard training effectively
The “biceps brachii,” the symbol of masculinity, is composed of two types of muscles: the “long head,” which is taller, and the “short head,” which is thicker (wider). Although people tend to think that dumbbells are the best way to train these muscles, you can train them efficiently and effortlessly by using tubing, which has the characteristic that the load increases as it is extended. Also, since a constant load can be applied, it is recommended for those who find it difficult to be aware of their muscles with dumbbells. From here, personal trainer Oshima will show you how to effectively perform the two standard biceps training exercises.
Standard Training for Biceps Using Tubes (1) “Arm Curls
The most popular type of biceps training is the ” arm curl. This exercise mainly trains the “short head” of the biceps and produces a thick hump when you put a lot of effort into it. It is a simple muscle training exercise that involves bending and extending the elbows, but there are many unexpected points to pay attention to, so please check out the video.
(1) Step on the tube with your feet shoulder-width apart and set your elbows just below your shoulders. At this point, it is important to keep your shoulder blades together and chest out. If the back is rounded, the range of motion will be limited and the effect will be diminished. Also, do not forget to adjust the load by stretching the tube.
(2) Pull your hands to your shoulders while keeping your elbows in a fixed position. The key is to keep the palms of the hands facing up, with the thumbs pointing slightly outward to contract the muscles more and increase the effect. Also, remember to exhale as you raise your hands, as this will make it easier to exert force. The goal is three sets of 10 repetitions, but if this is too difficult for you, it is recommended that you do as many repetitions as you can or review the load.
