Biceps folding the bottom pulley is a pull exercise with an insulating character. Offers the possibility of execution in many positions and with different grips and hvatove. Can be incorporated into programs for beginners, intermediate and advanced fitness enthusiasts or bodybuilding.
Moreover, women and professional athletes love it. The first is easy and convenient for implementation, the second - because of the enormous variety of options to play with the points of maximum muscle tension.
Workout with injuries in elbows, shoulders, shoulder girdle, wrists should approach with attention to its implementation. Performance with greater weight in the upright standing position carries the stress on your back, abdominal muscles if you fail in its stabilizing function. People with problems Cross recommended the implementation of its seat on the bench or the floor.
Two-headed muscle forearm, biceps (Biceps brachii)
Brachial (Brachialis anticus)
Extras and dynamic stabilizers
Shoulder muscles, front head (Deltoid, Anterior)
Predmishnichna muscle (Wrist flexors)
Trapezoid muscles, upper and middle part (Trapezius upper and middle)
Lift the blades (Levator scapulae)
Right abdominal muscle (Rectus abdominis), in upright position performance
Obliques, in the exercise with only one hand
Long dorsal muscles (Erector spinae), in sitting position on a bench or unilaterally implement with one hand
Gluteus maximus, in upright position performance
Quadriceps, in upright position performance
Calves (Gastrocnemius), in the upright position of performance in the performance of sitting on the floor
Large breast muscles (Pectoralis major), while performing with just one hand
Folding according to body position
From upright posture - the most popular, this option has a maximum point of inflection at the end of the amplitude.
From sitting on the bench - this peak flexion occurs in the middle of the amplitude, and at its end point on the drop in load.
From sitting on the floor - the peak flexion in the first third of the amplitude.
From squat with elbows against the knees - the site of peak flexion can be changed according to the height of the elbows and the distance from the reel. Rely on elbow removed the possibility of overcoming the critical point of shoulder rotation and elbow motion.
Collapse of the type of grip, the width of grip and handle
C begins - loaded forearms, slight emphasis on internal heads.
With polupodhvat - power grip, includes greater brachial.
In parallel grip - power grip involves largely brachial.
With a narrow grip - elbows are wider than the wrists, the focus is on foreign chapters.
With shoulder grip - with elbows and wrists in a wide, this is the ideal width for power performances. There is no specific focus, the load is evenly distributed.
With a wide grip - elbows are inside the wrists. Clear focus on internal heads.
With dynamic grip - options are many and various combinations. Specific options will look in the future in separate articles.
According to the sequence of execution
Unilateral series - with just one hand, after which a series with the other. Allows for better focus and power balancing left / right hand.
Bilaterally, simultaneously - the most widely used option. Enables power-performance covers the power imbalance left / right biceps by equating the bending strength to the weaker muscle.
Bilaterally, consistent - allows for long series, promotes the improvement of power endurance. Opportunity to verify the strength and endurance between the left and right biceps.
Biceps folding the bottom of the roll upright position
Preparation and implementation
Select burden, select and handle grip.
Take the handle and take your starting position - faced with a tight torso and arms granted to the body.
Slowly bend your arms without elbows its separation from the body without moving the arms back and forth.
After complete folding the arms slowly return the handle to the starting position.
Repeat until the end of the series, then crouch and let the lever on the floor.
During the exercise, keep your elbows stationary.
Keep your body still during the exercise. Do not swing, do not bend. Move only in the elbow - other joints must be fixed.
If you see that distort the spine back when lifting, try the exercise slightly bent forward and tight abdomen, without releasing it to the end of the series.
Do not start the exercise with heavy weights without being heated thoroughly. Let your first series is lighter and more reps for biceps and move the joints. Only after it increased the weight.
The exercise is suitable for implementation of conditioning athletes practicing fitness and bodybuilding enthusiasts regardless of their training experience. Runs easily and has a low risk of injury.
Biceps folding the bottom pulley is included in the fitness and bodybuilding splits as the first, second or third exercise for biceps. Usually place the specifics of the program. In the schemes and strength can turn it on as her apprenticeship as a third or last session, as long as your program provide many series.
In programs for design, durability or physical durability biceps bending lower pulley shifts sometimes even dumbbells in order of execution. The choice here is individual.
In programs for the tone and condition the lower bend pulley can be the first and only exercise for biceps, especially if it is executing joint problems when folded with free weights (dumbbells, bars).
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