During fitness, we will be exposed to a variety of training tools. Among the training tools, elastic rope is a useful tool. Of course, the use of elastic rope is helpful to the body, but some people don't know how to practice biceps brachii with elastic rope. So, how does the elastic rope train the biceps? Let's take a look.

How to train biceps with elastic rope

1. Standing bending

Stand with your feet parallel, step on the rope at your feet, hold your chest up, press your shoulders down, hold the handle on both sides of your body, palm forward, upper arm close to your body, inhale, exhale and bend your arm upward until the biceps brachii fully contracts, and inhale and return to the original position at the same time. Pay attention to keeping the upper arm close to both sides of the body during the whole process. Do not open it, but you can move back and forth slightly.

2. Supine bending

Fix the rope in the low position, lie on your back on the ground, put your arms on both sides of your body, stick to your body, hold the handle with both hands, and complete the bending lift. Changing the grip method can achieve different exercise effects.

3. Concentrated bending

Squat or sit on a chair, separate your feet, step on the o-rope under your right foot, hold the o-rope with your left hand, pad the elbow joint on the inner side of your left thigh, inhale and exhale, bend your arm upward at the same time until the biceps brachii fully contracts, pause for 1 ~ 2 seconds, and then inhale and slowly return to the starting position. Repeat with the other arm.

4. Arm bending

Fix the elastic rope at a lower position, squat on the ground with two feet apart, hold the handle with both hands, pad the upper part of the elbow joint on the inner side of the two knees, palm up, inhale and exhale, and bend the arm until the biceps brachii contract completely. Restore on inhalation.

Benefits of elastic rope

1. The elastic rope provides a visible linear resistance direction (the direction of the rope is even the resistance direction), which can better stimulate the different corners of the two ends.

2. The characteristic of elastic rope is that the resistance increases with elongation - for both ends, the maximum muscle contraction tension is required at the top of contraction, which also means calling more muscle fibers.

3. High safety. For the use of elastic rope to exercise biceps brachii, the safety is relatively high, because the rope used in this sport is not harmful to the body, unlike barbells or dumbbells.