How to train the abs and biceps 4 movements to help you exercise these two muscles

　　The abdominal muscles and biceps are two parts that many people now like to exercise, we need to use the abdominal muscles when doing many movements, so the exercise of the abdominal muscles is necessary; biceps is also the focus of muscle exercise.

　　How to exercise biceps

　　Biceps main pull, 1, you can use the big arm for dumbbell curl and stretch on it, stretch when do not put the bottom, so that the biceps are always stressed, and, you can use Schwarzenegger's method, there is a nice name called 21 salute, that is, when you do dumbbell big arm curl and stretch, because from straightening to bending a total of 180 degrees, you can do it in three steps, the first step below 90 degrees to do 7, and the second step above 90 degrees to do 7. The second step above 90 degrees to do 7, the third step, 180 degrees to do 7, can be based on the weight of your dumbbells to determine the number. 2, on a single shoulder to do pull-ups.

　　Do push-ups (put your feet up, so that the body is 45 degrees, do it slowly, in place as the standard) or face forward, hands back propped up on a chair or sofa, feet flat on the chair to do arm curls; bench press with dumbbells (must be heavy, or use a barbell) can be effective in training the pectoralis major.

　　Do sit-ups simple and effective abdominal muscles, you can also lie flat on the bed with both hands touching their toes (lift the body), do it slowly, fast will have inertia, it will affect the effect, must do the bottom, do it. Or you can grab the bar with both hands, hang your body in the air, and then lift your legs flat, repeatedly.

　　Supine leg raise

　　Prep position: lie on your back on the floor with your arms extended on both sides of your body, palms facing down. Raise your legs above your hips and bend your knees at a 90-degree angle.

　　Movement process: Contract the abdominal muscles and lift the hips off the floor so that the knees come together in the direction of the head. At the highest point of the movement, pause for a moment, then maintain control and slowly return to the starting position.

　　Point: When doing this movement, it is easy to complete the action with the inertia of the movement, especially when you start to feel fatigued. Don't do that, you should always maintain a slow and controlled rhythm of movement so that you can get the best training results.