Error 1: It’s too hot
If you want to practice the biceps by bending, then you have to make sure that you are carrying weights (barbells, dumbbells) from one point to another, instead of using inertia to load the weight from the bottom to the top. To put it simply, the more you are stunned, the less stimulating the two heads are. Instead of licking a 150-pound barbell, it is better to do a ten-pound, 100-pound curl because the latter is more irritating to the muscles.
Error 2: too much wrist volume
Many bodybuilders often ridicule that the degree of congestion of the arm is no less than that of the two ends after the two-bend exercise. This is precisely the mistake that many novices will make. They often use it too much when making curls. On the wrist, the correct approach should be to keep the wrists in a straight line as much as possible.
Mistake 3: Do it fast
In order to give more weight, many people like to make the curls fast, but when many people don't know, the muscles are much more stressed than the weight of the curls. It's time to wake up, try to reduce the two barbells or change the light dumbbells to make a curl, lift it for 2 seconds, put it down for 3 seconds, believe me, pump full.
Error 4: Do not do the whole process
The only way to ensure that each silk muscle fiber is stimulated is to do the whole process - every time you make a curl, you have to make sure that the two ends are fully extended and the two ends are fully extended.
Error 5: No peak contraction
The effect of stretching on muscle growth needless to say, but the importance of the contraction of the peak is not to be underestimated! Make sure that you squeeze the two ends every time you bend to the top, which stimulates faster blood circulation and enhances the pump feel. The thick two ends are no longer a dream.
Mistake 6: Unchanged
People are like this. If you are used to a kind of action, you don't like to try to change. But this is not feasible in practicing muscles. Especially in the two heads, you must stimulate the biceps from multiple angles and in multiple directions so that you can maximize it. growth of. Try narrow grip, medium grip and wide grip, stand with curls, sit and bend, tilt forward or hammer, and change the pattern to stimulate the two.
Mistake 7: No attention to two-head training
Indeed, we have always emphasized the training of large muscle groups first, and then the training of small muscle groups such as two or three. But if your primary goal is to grow the two muscles, it is necessary to put the two exercises alone for one day.
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