Biceps Workout (3) – Dumbbell Concentration Curl Biceps Workout (3) - Bućica Koncentracija Curl

Dumbbell Concentration Curl is one of the biceps exercises I do. Bućica Koncentracija Curl je eden od biceps vaje delam. Some of you may think that direct bicep workout is not necessary because other Nekateri morda menijo, da neposredna bicep Uvježbavanje ni potrebno, ker druge compound exercises spojina vaje have actually worked on our biceps. dejansko delal na naši biceps. However, Concentration Curls works well for some people, partly due to the psychological effect. Vendar Koncentracija Curls dobro deluje za nekatere ljudi, delno zaradi psihološkega učinka.

For those who know the biceps anatomy well, the long head (lateral head) of the biceps is worked out more than the short head (medial head) in Dumbbell Concentration Curl workout. Za tiste, ki pozna anatomijo biceps dobro, dolgo glavo (lateralno glavo) za biceps je delala več kot kratka glava (srednji vodje) v Bućica Concentration Curl Uvježbavanje.

You have to concentrate on the biceps contraction and on being strict to make this exercise effective. Moraš se osredotočiti na biceps Sažeta in o čemer stroga, da bi to izvajanje učinkovitega.

Steps: Koraki:

1. Sit on a chair or an end of a flat bench. Usedi se na stol ali na koncu ravno klop. Spread your legs apart into a V and lean forward slightly. Razširi noge narazen v V in pusto nekoliko naprej.
2. Grasp the dumbbell in one hand with your palm facing upward. Primite Bućica na eni strani s svojo palmovega obrnjene navzgor.
3. Rest your elbow on the inside of your thigh and let the dumbbell hang. Ostali vaš komolec na notranjost vašega stegna in pustite Bućica visi.
4. Rest your other hand on the top of your other thigh for support. Ostali vaš drugi strani na vrhu drugih stegna za podporo.
5. Slowly curl the weight up to the front of shoulder while keeping the torso, upper arm and elbow still. Počasi Kovrčati težo do sprednji ramenski držeč trupa, nadlaket in komolec še.
6. Stop when the weight is 90° (or slightly more) from your elbow joint. Ustavi, če je teža je 90 ° (ali malo več) iz svojega komolca skupnega. At the top of the curl, the biceps are taking the full stress of the weight. Na vrhu je Sklupčati se biceps se ob polni obremenitvi s težo. Pause at this position for one count if possible. Zamrzni na tem položaju za eno štetja, če je mogoče.
7. Under control, lower the weight down, stop before your arm is fully extended. Pod nadzor, nižji teži navzdol, ustavite pred roko je popolnoma raztegnjena. Your elbow should not be locked at this stage. Vaš komolec naj ne bo zaklenjen na tej stopnji. Reverse the motion up. Povratne gibanja navzgor.
8. Perform the same exercise for the other arm. Opravlja enako nalogo za drugo roko.
9. Do 3 sets with 8 to 12 repetitions for each set. Ali 3 določa z 8 do 12 ponovitvami za vsak sklop.

Tips: Nasveti:

• Start it with low-weights and great form. Začnite z nizko teži in veliki obliki.
• You really need to concentrate on the biceps contraction and on being strict to make this exercise effective. Ti pa res potrebujejo, da se osredotočijo na biceps Sažeta in o čemer stroga, da bi to izvajanje učinkovitega. Think about nothing but your bicep. Pomisli nič, ampak vaša bicep. Just stay focus. Samo ostani osredotočiti.
• Do not curl the weight to the chest. Ne Kovrčati teže na prsih. It should be curled to the shoulder. Treba je kodrolistna na ramena.
• You can try this – while lifting, twist the wrist a bit so that your little finger ends up higher than your thumb. Lahko poskusite to - medtem ko se dvižni, ovijalne zapestje malo, tako da vaše Mezinec konča višje od palcem.
• If you are using heavier weight, you can use another hand to assist on the last few “cheat” repetitions. Če uporabljate težji, lahko uporabljate druge strani za pomoč v zadnjih nekaj "goljufaj" ponovitvah.

Category: Kategorija: Biceps Biceps Email This Post Email to prepovedati vstop z napisno tablo

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