Hey, friends. As abdominal muscle training is completed, I want to know whether you have insisted on fitness. If you start to slacken or feel tired, then please reduce the amount of training. Instead, try to find your own pace and take a good rest.So today I want to explain the detailed ways of training our biceps, which many people expect to know most.
Biceps, as the name suggests, are divided into the lateral head (long head) and medial head (short head). If we want to make the muscles full and nice, try to practice by using the right method. In fact, it is convenient to train biceps. Only if you have a pair of dumbbells, can you exercise well. The following are the possible steps for practice.
大家好，腹肌的训练介绍完毕。不知道大家有没有坚持健身？如果你有一些懈怠或者有些疲倦，那么请减少一些训练量，找找自己的感觉，好好休息一下。那么今天我要讲解的肌肉是许多人最期待的，肱二头肌！
肱二头肌，顾名思义，有两头，分为外侧头（长头）和内侧头（短头）。所以我们为了练出来饱满好看，尽量都要练到位。其实肱二头肌也是十分方便练习的，只需要一副哑铃，就能很好地锻炼到它。 以下是具体的练习顺序，（顺序也是我自己的练习顺序）。
Seated dumbbell curl 坐姿哑铃弯举
This action is one of the most commonly used actions.
Action Tips: Keep your upper body still. The target arm leans against the inner thighs and can be fully extended, when falling. When curling your wasit, form 45-degree angles between the upper arm and fore arm.
ATTENTION: Avoid offsetting your upper body. I take this as my first action for practise. The weight of dumbbells vary from light to heavy. Complete 4-6 groups and each group is for 12 times. In the last two groups you can keep increasing the weight until you are exhausted. Take a rest for half a minute between groups.
这个动作是最常用的动作之一。
动作要领：上半身要保持不动，目标手臂靠在大腿内侧落下时手臂不可完全伸直，弯举时手腕不能弯曲大臂小臂之间呈45度左右即可。
注意：切忌偏移上半身借力弯举哑铃。我把这个动作一直作为我的第一个练习；重量从轻至重，4到6组，一组12个左右，最后两组可加大重量，做到力竭，组间休息半分钟。
Standing dumbbell curl (using your hands alternately) 站姿哑铃双手交替弯举
The action can be a good exercise for the inside of the biceps. Clamp the elbows to stimulate biceps.
Action Tips: stand upright, stand with your feet a bit apart (the distance is as wide as the the length of shoulders) and make your palm inward. When curling, form 45-degree angles between the upper arm and fore arm.
ATTENTION:Do not shake the body and do not pull the dumbbell by the force of shoulder. The weight of dumbbells vary from light to heavy. Keep increasing the weight of the dumbbells in the last two groups until you are worn out. half a minute rest between sets exhausted.Take a rest for half a minute between groups.
这个弯举可以很好地练习到肱二头肌的内侧，弯举时肘部夹紧，这样刺激肱二头肌更饱满集中。
动作要领：身体直立，双脚分开与肩齐宽，手心朝内，弯举时大臂小臂呈45度左右即可。
注意：身体不要摇晃，不可借肩膀的力拉起哑铃。重量从轻到重，最后两组加大重量，力竭组间休息半分钟。
More details for training biceps will be given in the tomorrow’s post.
这只是第一部分，更多的肱二头肌练习内容将在明天的文章中呈现给大家!