Biceps Workout (1) – Barbell Curl二头肌锻炼（ 1 ） -杠铃曲

Many guys like to work out their biceps since biceps are exposed when we are wearing sleeveless shirt or when we are shirtless.许多人都有类似的工作，因为他们的二头肌二头肌暴露当我们穿无袖衬衫或当我们shirtless 。 So, many have spent much time in training biceps, especially with barbell biceps curl.因此，许多人花了很多时间在训练二头肌，尤其是杠铃二头肌伸展训练器。 However, most people do not get as much as they can out of barbell curls because of the terrible form.然而，大多数人没有得到尽可能可以了杠铃的卷发，因为可怕的形式。 Yes, with the proper form, barbell curl can actually be the most important biceps workout .是的，适当的形式，杠铃弯举实际上可以成为最重要的二头肌锻炼 。 In fact, I do it as the first workout for my biceps.事实上，我这样做的第一个锻炼我的二头肌。

Biceps curl is an二头肌伸展训练器是一种 isolation exercise 孤立行使 which only biceps are involved.其中只有二头肌参与。 We have many variations to this superb biceps exercise, but let's stick to the basic one in this post.我们有许多变化，以本极好二头肌行使，但我们坚持的基本一个担任这一职务。

Steps: 步骤：

1. Stand holding a barbell with both hands shoulder width apart (underhand grip).站在举行杠铃，两手都要硬肩宽除了 （低抓地力） 。
2. Palms should be face up in the grip.手心应该正视的抓地力。
3. Keep the chest out and back straight保持胸部和直道
4. The bar is at arms length almost touching your upper thighs.酒吧在武器长度几乎触碰你的大腿上。
5. Lift the bar in a slow, steady arc until forearms almost touching biceps.电梯酒吧缓慢，稳定弧直到前臂几乎触及二头肌。
6. Keep the elbows close to your sides at all times.保持肘部靠近您双方在任何时候。
7. Lower the bar in a slow arc back in a controlled manner causing the biceps to resist the weight as much as possible to the starting position (until your arms are nearly straight).降低酒吧缓慢弧在受控制的方式造成的二头肌抗拒的重量尽可能的起始位置（除非您的武器几乎是直线） 。
8. Inhale up, exhale down.吸起来，呼出下跌。

Tips: 小贴士：

This exercise is likely the most common to be done with terrible form.这项工作可能是最常见的做了可怕的形式。

• Do not lean back or swinging the weight when you curl the bar up. 不要往后靠或摆动的重量时，卷曲的酒吧了。
• Your back should remain straight and upright at all times. 你的背部应保持连续和直立在任何时候。
• For the most part, the only part of the body that should be moving during this exercise is the lower half of your arms.在大多数情况下，只有身体的一部分，应该朝着这个演习是在下半部的武器。

How are your biceps workout with barbell curl?如何锻炼你的二头肌与杠铃曲？ I would like to hear from you too.我想听听你太。

Category: 分类： Biceps 二头肌 Email This Post通过电子邮件发送此帖

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