Not a few are targeting the formation of the arm when they want to start fitness, particularly bicep. And exercises to develop the muscles bicep curl is called. The following 6 curl exercises to do to shape bicep muscles bigger and stronger.
In addition to keeping the body healthy overall, workout in the fitness center is also aimed at the formation of the body. A variety of underlying reasons people want to shape the body, ranging from who want to just lose weight or want a more muscular body and sexy. Have a sexy body shape and powerful is the dream of many people. Due to the shape of the body that is 'neat' will be able to increase your confidence and appearance.
Why Train Bicep?
Although included in a relatively small muscle groups, but many fitness mania (especially men) intentionally routine practice to build muscle bicepnya to make it look more attractive.
Bicep is a group of muscles in the arms and if you bend and tense arm, the biceps will bubble. If you want to show off his biceps, then start doing weight training to target the bicep muscle in both arms bigger and stronger.
Bicep Curl Exercise for Charming
Basically curl exercises conducted in the same manner. Ie keep your arms at your sides and bend the arm to lift weights (dumbbells or barbell). The following six (6) motion curl exercises that can help to build bicep muscles that bigger and stronger.
Incline Dumbbell Curl
By doing this exercise, you will feel maximum muscle strength. Do not force using weights that are too heavy. In addition to the maximum in order to exercise more, also avoid the risk of injury.
- Sitting on an incline bench with a dumbbell in each arm side (unilateral)
- The position of the elbows close to the body
- Lift the dumbbell alternately on the left and right arms.
Hammer Curl
Classic simple exercise is also very important for the formation of your bicep. Hammer curl movement will put pressure on your bicep muscle long head. You can do it with two arms simultaneously or alternately (unilateral). Read another article about "Unilateral Jajal Training and Experience the benefits!"
- Stand with holding a dumbbell in each arm with palm facing sideways.
- Lift the weight up to the position of the vertical arm and then lower your arms to the starting position
Barbell Curl
Choose a barbell weight that suits your needs. The goal is to create a bicep which makes the burden lifted, therefore avoid being swayed when bicep lifting weights toward your chest. We recommend starting with a neutral grip and then gradually change the grip becomes more narrow (close grip). You can also do this exercise using EZ bar or commonly called the EZ Curl Bar.
- Stand up straight with your feet shoulder-width apart
- Hold the dumbbells with palms facing upwards
- Lift the dumbbells simultaneously until the bar at chest level
- Lower and return to its original position
Concentration Curl
Curl exercise by sitting a variety of exercises with dumbbells which in practice can put all the pressure on your bicep muscles. Concentration curl should do this at the end of the weight training program. Try with two seconds on the concentric phase (lift), and lower slowly in four seconds (eccentric). What's that eccentric exercise? Consider the following article >> Build Muscle Strength with This Simple Technique
Ez Bar Reverse Curl
Reverse curl is sometimes called the forearm curl exercises. This exercise will also help develop bicep muscles apart. However, do not be too hard with a heavy load because this movement has the potential to cause injury.
- Hold the barbell with palms away from you
- Lift the dumbbells up to the position of the vertical arm
- Lower slowly and returned to its original position
High-Pulley Cable Curl
BicepHigh
Target muscles targeted in this movement is a long muscle head.
- Begin with a lunge position among cable
- Pull the cable with both arms
Exercise Tips
Generally, the number of repetitions between 6-8 advised to increase muscle strength, and 10-12 reps for muscle maintenance in order to remain strong and healthy tendon. With exercise in a fast tempo can allow to increase heart rate and burn more calories. While the slow tempo can activate more muscle fibers.
In the exercises (bicep curl) can also apply a pattern of 21 reps total, ie 3 sets of 7 reps. Which in the first set arm lift from the bottom up to the position of the horizontal arm. Then the second set began to lift the barbell or dumbbell at arm horizontal position to a vertical position. And when the set weights ranging from position to position the arm below the vertical arm.
For starters, you should do two sets of first and then increase gradually (sets and reps). Remember, too, do not practice every day because the muscles need rest to recover. Power so that you recover more quickly, use amino acid supplements such as Ultimate Nutrition Amino 2002 from very appropriate for the formation of muscle and increase endurance and resilience you.
With regular exercise, you will soon get the desired development of the bicep muscle. Congratulations practice.
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