Time-Saving and Efficient Training Mode | 1 Biceps Exercise, 3 Ways to Stimulate Muscle, Fast Pump Increase
Hello everyone, I'm Cat Teacher Fitness!
Many people are busy with work and life, with a fast pace, and don't want to waste too much time in the gym but want to achieve good fitness results.
To achieve time-saving and efficient training, some people make adjustments in their training plans, and some change the training actions. As long as the effect is achieved, it's a smart choice.
Dumbbell Bicep Curl
Below, I'll introduce a way to change the training action to achieve efficiency, this training mode is often completed in dumbbell or rope training. Below, I'll share this mode with an example of dumbbell arm curl training, hoping it will be helpful to everyone.
Dumbbell Bicep Curl
I. Dumbbell Selection:
(I) Muscle Growth: If you need to increase muscle circumference (like men), choose a weight that you can lift 6-12 times in your regular training.
(II) Fat Reduction: If you need to reduce fat (like women), choose a weight that you can lift 15-20 times in your regular training.
Dumbbell Bicep Curl
II. Three-Point Stimulation of the Biceps:
This method makes every muscle fiber of the biceps grow faster. Three-point stimulation of the biceps is achieved by stimulating the muscle from different angles to achieve more muscle pump.
Each position has a purpose, and applies load to the biceps at different points. Try each position for 5-7 reps, with no rest in between:
(I) Backward Inclined Dumbbell Bicep Curl:
Dumbbell Bicep Curl 1
(II) Upright Dumbbell Bicep Curl:
Dumbbell Bicep Curl 2
(III) Forward Bent Dumbbell Bicep Curl:
Dumbbell Bicep Curl 3
Like that, one action, 3 points stimulate the biceps. Now you can also try kettlebell curls or barbell curls.
Barbell Curl
What other actions can be done like this? Welcome to leave a comment.
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