Dumbbell What is the rule of eccentric training for biceps? The eccentric training method is a training method that can fully congest your biceps within one minute. How to train? Look down!
The eccentric training rule for biceps training with dumbbells is a training method that reciprocates concentric contraction. It requires full control and control of the biceps when it leaves the core of the muscle during the training process. Feel the muscles being stretched slowly bit by bit, the effect is very good.
Actions used in training: Dumbbell double-arm curls
Training essentials:
Hold the 12RM and the weight, find a wall, press your back tightly against the wall, then hold the dumbbells in both hands and hang them naturally on both sides of the body, with the palms facing forward; when curling upward, do it quickly within 1 second. Curl the dumbbell until the elbow bend is less than 90 degrees, then hold it for 3 seconds, and slowly lower your arms. The requirement is to count 10 seconds in your mind. After 10 seconds, completely lower the dumbbell to the most relaxed state; and then start again. The second time, the method is the same as above.
This training method requires starting fast and slowing down, and playing extremely slowly. Of course, you will know the training effect by feeling it yourself.
Attached: Dumbbell fitness illustration (whole body)