It is the most common training action in the gym. Of course, it is also a lot of mistakes, that is, the curling, that is, the training activities for the biceps. Why do you say that? How many people will experience shoulder acidity or forearm soreness and wrist discomfort after performing the curl training, but there is no pumping feeling at the second end? This is not a minority.
After all, this muscle is the facade of the male health friend who wants to train it. When the arm training is done, it is blindly increasing the weight and training the isolated part to a compound movement. The result is ideal. The effect is not likely to cause unnecessary joint injuries.
Most health friends know that the two heads have the two most obvious functions, that is, to help the elbow flexion and the upper and lower rotation of the forearm, but because the initial point of the biceps muscle crosses the shoulder joint, it can also perform partial shoulder joint flexion and abduction. The arm (long head) and the horizontal adduction of the arm (short head).
The long-headed training activity is highest when the arm is straight, and the short head is the most active when bent to the apex. Many health Experts doubt that hammer-bending exercise does not affect. If it is trained for the biceps, it is not as good as the curling motion. Because the hammer does not let the forearm produce the upper part of the forearm, most of the force is compressed in the diaphragm. And the diaphragm, but don’t give up this is also a good training exercise.
For all the curling movements, it is recommended to tilt the wrist backwards by about 30 degrees in the familiar movement. This will ensure the stability of the wrist without injury and strengthen the contraction of the two heads to reduce the participation of the forearm — the best training skills when dumbbells are curled, and some are equally applicable to other curling exercises.
Turn your wrists but don’t premature!
It is now known that all bends involve the flexion of the elbow and that the hammer bends the main forearm, that is, the palm is up. But the question is, when is the best time to spin the palm? Don’t rotate your wrists first! If you are practicing dumbbell curling, under the control of body stability, bend the elbow in the upper forearm until it contracts, and even a little external rotation to the top.
Change the grip to increase the contraction
When performing dumbbell curl training, it is recommended to hold the outer edge of the dumbbell grip. You will feel the dumbbells become heavier and force the wrist to use more force to rotate so that the appropriate change of the grip can make the two heads better. Give strength
The centripetal force is in the first half of the curling to the contraction phase, and the centrifugation is the part that is restored from the end of the contraction. Many health friends only care about the heart when training the two heads, but they don’t care about centrifugation. After completing the contraction, they directly vent their muscles and squat down the dumbbells.
This will cause danger and leverage, and the second is to make training less expensive. Centrifugation plays a vital role in any movement, not only for deep squat bench lifts but also for biceps training. And centrifugation has a significant impact on growing muscles, so it is recommended to reduce the weight to make every move, don’t deceive yourself.
Alternate training is more targeted
Many times when performing dumbbell curl training, it will alternate between left and right, which is also recommended. Because in the alternate training, you will use the control of the whole body to concentrate more and more stable to lift one side of the weight, let it fully contract and stretch to the other side of the cycle.
But if you screw two dumbbells at the same time, you should use your body to lift just twice the weight, when the core and lower limbs of the body are more than alternating. Therefore, according to your actual situation, you need to strengthen where you are at the current stage, whether it is the second or the core or the lower limbs.
The contraction stroke is appropriately lengthened
As I mentioned earlier, the long head and short head of the two heads have the effect of flexing the shoulder joint. It is recommended to control the movement and weight, after bending to the limit of the two ends of the contraction, and then lift slightly to the dumbbell or barbell to the height of the nose, so that the contraction of the biceps is more complete, the same applies to the barbell curl. For better result, you can get try using hgh injections. There tons of providers out there offering the best quality hgh injections for sale online.
The following are recommended seven biceps training exercises, some of which can be trained with double-rope ropes.
Barbell or curved bar curling (appropriate training can be used to bend but pay attention to centrifugation)
- Dumbbell curling at the same time
- Dumbbells alternately curled
- Upper oblique dumbbell curl
- One-arm fixed bending
- Spider curl
- Hammer curling