Biceps Workout (3) – Dumbbell Concentration Curl二頭肌鍛煉（ 3 ） -啞鈴濃度曲

Dumbbell Concentration Curl is one of the biceps exercises I do.啞鈴濃度曲是二頭肌練習我。 Some of you may think that direct bicep workout is not necessary because other你們有些人可能認為，直接二頭肌的鍛煉是必要的，因為沒有其他 compound exercises 複合演習 have actually worked on our biceps.已在我們的實際工作二頭肌。 However, Concentration Curls works well for some people, partly due to the psychological effect.但是，濃度捲髮工程以及對某些人來說，部分原因是心理影響。

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.對於那些誰知道二頭肌解剖好，長頭（外側頭）的二頭肌是制定出超過短頭（內側頭）的濃度曲啞鈴鍛煉。

You have to concentrate on the biceps contraction and on being strict to make this exercise effective.您已經把注意力集中在二頭肌收縮和從嚴治黨，使這項工作有效。

Steps: 步驟：

1. Sit on a chair or an end of a flat bench.坐在椅子上或者結束一個單位替補。 Spread your legs apart into a V and lean forward slightly.除了你的腿蔓延到V和前傾略有下降。
2. Grasp the dumbbell in one hand with your palm facing upward.抓住啞鈴在一方面與您的手掌朝上。
3. Rest your elbow on the inside of your thigh and let the dumbbell hang.其餘的你的肘部內側的大腿，讓啞鈴掛起。
4. Rest your other hand on the top of your other thigh for support.其餘您另一方面對頂部的其他大腿的支持。
5. Slowly curl the weight up to the front of shoulder while keeping the torso, upper arm and elbow still.慢慢地捲曲的重量在前面的肩膀，同時保持軀幹，上臂和肘部仍。
6. Stop when the weight is 90° (or slightly more) from your elbow joint.停止時，體重是90 ° （或略多）從您的肘關節。 At the top of the curl, the biceps are taking the full stress of the weight.上方的捲髮，二頭肌正在充分強調的重量。 Pause at this position for one count if possible.暫停在這一立場的一項可能的話。
7. Under control, lower the weight down, stop before your arm is fully extended.控制，降低體重下降，停留在你的手臂完全伸直。 Your elbow should not be locked at this stage.你的肘部，不應該被關在這個階段。 Reverse the motion up.逆向的運動了。
8. Perform the same exercise for the other arm.執行相同的行使的其他部門。
9. Do 3 sets with 8 to 12 repetitions for each set.做3套與8日至12日，分別為一重複。

Tips: 小貼士：

• Start it with low-weights and great form.啟動它的低體重和巨大的形式。
• You really need to concentrate on the biceps contraction and on being strict to make this exercise effective.你真的需要把注意力集中在二頭肌收縮和從嚴治黨，使這項工作有效。 Think about nothing but your bicep.想想沒有什麼，但您的二頭肌。 Just stay focus.剛剛入住的重點。
• Do not curl the weight to the chest. 不要捲曲重量的胸部。 It should be curled to the shoulder. 應該捲曲的肩膀上。
• You can try this – while lifting, twist the wrist a bit so that your little finger ends up higher than your thumb.你可以試試這個-而取消，扭曲手腕一點，讓您的小手指最終高於您的拇指。
• If you are using heavier weight, you can use another hand to assist on the last few “cheat” repetitions.如果您使用的是較重，您可以使用另一方面協助對過去幾年“作弊”的重複。

• Biceps Workout (1) – Barbell Curl二頭肌鍛煉（ 1 ） -槓鈴曲
• Compound or Isolation Workout – Which Is Better?複合或隔離鍛煉-這是更好？
• EZ Curl Bar or Straight Bar, Which Is Better for Biceps Curl?酒吧的EZ曲或直桿，這是更好的二頭肌伸展訓練器？
• Triceps Workout (1) – Lying Triceps Press or Skull Crusher三頭肌鍛煉（ 1 ） -位於三頭肌新聞或顱骨破碎機

Custom Search自定義搜索