Yesterday,I introduced some exercise for biceps（please click Chapter 10）. Now,I will continue to bring you other biceps training.
昨天给大家介绍了部分练肱二头肌的动作(请点击Chapter 10)，今天将继续给大家带来余下的训练。
Standing centrifugal curl 站姿离心弯举
This action is to use use weight to stimulate muscles.
Action Tips: Use heavy dumbbells, stand upright and make your body lean slightly forward. Pull up the dumbbells with explosive power to the position of the chest and then put down slowly.
ATTENTION: This action can be leveraging, but still try to focus on the biceps. Never shake the body to leverage. Generally complete 3-5 groups and each group is for 6-8 times. The weight of dumbbells can be added in the last group . (provided that you can do it for up to six times or at least four times).
这个动作是属于大重量刺激肌肉的动作。
动作要领：使用大重量哑铃，身体直立稍向前倾，用爆发力拉起，手拉至胸肌位置即可，缓慢放下。
注意：这个动作可以借力，但还是尽量集中在肱二头肌，不能大幅度地晃动身体以借力。一般3-5组，每组6-8次，最后一组可再加大重量（前提是这个重量你最多能做6次，最少做4次）。
Standing barbell curl 站姿杠铃弯举
This action is equivalent to barbell bench press, which both belong to classic action. It is used to strengthen and increase muscles and can strengthen the core strength.
Action Tips: stand upright and make your palms inward. Clamp arms. When curling, don’t bend your wrists. Form 45-degree angles between the upper arm and forearm.
ATTENTION: When the weight of barbell is light, do not borrow power. Do it only when you complete the last two groups. Keep the weight from light to heavy. Complete 5 groups and each group is for 12 times. Keep increasing the weight of the dumbbells in the last two groups until you are worn out.
这个动作就相当于练胸动作中的杠铃卧推，属于王牌动作。用于增肌和增力，并能加强核心力量。
动作要领：身体直立，手心朝内，双臂可稍夹紧内侧，弯举时手腕不要弯曲，大臂小臂呈45度左右，缓慢放下。
注意：在重量较轻时，切勿借力弯举。当最后两次加大重量后可以稍借力。重量从轻至重，完成5组，每组12个，最后两组可加大重量做到力竭。若想练外侧头，那就将握距变窄，相反宽距练内侧头。
That’s all for biceps training. Now, I want to remind that never ignore the warm-up and stretching exercise, and replenish moisture. The first, second(referred in chapter 10) and fourth movement are mainly used to practice the biceps brachialis medial head. The third movement is to exercise the lateral head and the fourth action can also be applied to the outside of the head. It’s not quantity but quality that matters a lot. You need to start from the light weight. The amount of groups is only considered as a reference. Combine your own affordability and habits and then determine the amount of training. Each action must be standardized, or you will get injured easily. If you have any questions, please comment. I will reply as soon as possible.
肱二头肌的训练就介绍到这里了，在这里再次提醒大家健身不要忽略热身和拉伸，及时补充水分。第1、2、4个动作主要练习肱二头肌内侧头，第3个动作主要锻炼外侧头，第4个动作变通一下亦可练到外侧头。练习时不要急于求成，一定要从轻重量开始，以上的次数组数等只作为参考，要结合自己的自身承受能力和习惯决定训练量。每个动作一定要规范，不然很容易受伤或练到其他部位。任何不清楚的动作都可以直接留言，我定知无不言言无不尽！