Double biceps pulley bending portal is pull isolating biceps exercise. Is incidental and does not allow the use of momentum and chiyting. It is suitable for both beginners and for intermediate and advanced-training. One of the greatest benefits in the performance is not loaded elbows, and allows relatively easy isolation even in novices.
People with previous injuries in the shoulder as staviq stretched shoulder ties, and other operations should consult with the techniques coach to assess the risk of another injury. People with chronic injuries should consult this type of towing arm outward movement orthopedist. Although tight on the shoulder joints is fixed, it is possible onset of discomfort. Unilateral implementation of a risk to the waist, so people with injuries in this area should avoid it.
Biceps (Biceps brachii, long head) and in supiniran polusupiniran grip
Biceps (Biceps brachii, short head) in polusupiniran and parallel grip
Brachial (Brachialis anticus) with neutral grip
Extras and dynamic stabilizers
Long pectoral muscles, upper head (Pectoralis major, Clavicular)
Small breast muscles (Pectoralis minor)
Wide dorsal muscle (Latissimus dorsi)
Small back muscles (Teres major)
Average shoulder heads (Deltoid, Lateral)
Predmishni flexor (Wrist flexors, Wrist extensors)
Common to all techniques described below is that each is performed with horizontal arm or elbow to shoulder height. This technique differs from standard folding the bottom pulley.
Unilateral or bilateral implementation
Collapse reels with two hands - used gantry pulley. This is more popular and easier to implement than the two options. Bilateral opposing tension which wires exercise, allows better control of folding.
Collapse reel with one hand - the hand is available as an extension of the axis of both shoulders. Gaze is turned sideways to the reel. Holidaymakers hand stand on or hold back support outside the body. Unilateral implementation is possible and the upper pulley and the portal. This option exercise is more difficult to implement, because larger body burden is difficult to remain motionless.
Do it only if you have room in the portal block (in this case must rely on the top). It is advisable to hold the hand with reverence for stable support. Bilaterally implementation is more efficient, so if you have portal pulley set this option. If you have little control over the muscles in the pelvis, torso or shoulders, do not perform unilateral movements.
Options used as pulleys
Portal pulley - allows bilaterally performance and greater stability. The problem is that in every room available. If you're among the lucky ones to fold the upper pulley, and then only with one hand. We stand sideways to the pulley and run.
Upper pulley - offers a variant of implementation, which resembles the classical fold of biceps (parallel arm). When it use plain handle and fold the front with two hands. Your arms again should be horizontal and pointing forward. I would not say that this option has any advantage over conventional bending posture (the lower pulley). So the best performance oriented with one hand and elbow pointing sideways. Usually this technique is practiced by people with injuries in the shoulders.
Retracted palm facing slightly behind the back of the athlete. Internal debt is a major chapter in the second half of the amplitude and brachial assist the movement of short chapters that start folding.
In the folded position overlooking the palm face. This is the grip that includes an active foreign heads and folding allows more weight. In this case the role of long chapters as synergists superior brachial involvement.
Neutral - retracted thumbs show the person. This grip brachial lead to short chapters. Brachioradialis participation is enhanced. Short chapters are synergist.
Double biceps pulley bending portal
Adjust the height of the wheels so that the height of the handlebars is approximately 15 cm above the shoulders.
Take them with proniran grip and stand right between the two reels. In starting position the hands should be slightly bent at the elbows, the last hold in line with shoulders.
Fold your hands, pulling the hand to the head, while the handles come close to the ears. For peak contraction can fold and wrists. Hold for one second and return to starting position.
During the implementation arm should not move. Use slow and controlled movements.
Comments and recommendations
The height of the wheels must be such that when the collapse elbows, handlebars are higher than the level of arms. Thus the amplitude of movement is the most complete and contraction of muscles most.
Keep your shoulder belt tight so that, when it does not move back and forth, shoulders and arms must be fixed so that elbows are relatively immobile.
During the exercise, keep your elbows off and armpits - horizontal. Otherwise, we will remove the load from the biceps and he will derive little benefit.
Keep your body still during the exercise. Do not swing, do not bend. So biceps will be loaded less. Move only in the elbow - other joints must be fixed.
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 increase the load.
Fitness & Bodybuilding
Folding the top (portal) garnet is an exercise for shaping the biceps. It is appropriate to include in your workout as a second or third session (advanced) for biceps and brachial. Choose grip and isolated. Chiyting no good here, so choose carefully the work burden.
Conditioning and training in trauma
You can use double biceps pulley folding the portal as the main exercise in your schedule for conditioning and toning. Place it after pulling the main movements in the scheme for training. In case you have problems with your elbows - this is the right choice for exercise.
Please help everyone to know about it Share |
Barbell Guillotine Bench Press
Cable Lying Fly, Flat Bench Cable Fly
Cable Standing Fly (Crossover fly)
Close Grip Bench Press
Decline Dumbbell Bench Press
Incline Dumbbell Bench Press
Leaver Chest Press
Peck Deck (Butterfly)
Reverse Grip Bench Press
Bulgarian Squat; Single Leg Split Squat
Butt Lift (Bridge)
Squats, Barbell Squats
Swiss Ball Dumbbell Squat
Swiss Ball Hamstring Curl
Assisted Pull Ups With Bands
Barbell Bent Knee Good-morning
Barbell Lying Row
Basics of Resistance Band Rows
Cable Straight Back Seated Row
Dumbbell Bent-over Row
T-bar Row, Lever T-bar Row
Banana Coconut and Oatmeal with raisins
Chocolate Protein Shake
Cinnamon Toast with Coconut Oil
Cottage Cheese with Homemade Salsa
Eggs with Zucchini
Poached Eggs and Grilled Mushrooms
Sunday Morning Pancakes (serves two once a week)
Asparagus Quiche (contains milk products)
Beef with Broccoli
Barbequed Beef Tenderloin
Parillo Chicken Fingers
Exotic Meat Kabobs
Keema Matar (minced meat and peas)
Pan Fried Red Snapper
Turkey Goulash Chili