The exercise focuses on those sectors of domestic and foreign heads of biceps. Brachial and Brachialics assist folding and the front shoulder heads appear as extras or synergists technique of execution. Although a simple exercise is not recommended for beginners for many reasons and circumstances which are described below.
This type of folding allows implementation of equally clean reps with less intensity and movements chiyting "by reducing the load heavy dumbbells have on the spine.
Mastering (delay) the inertia of the deployment has on dynamic stretching toning biceps, which increases mikrotravmatizirashtiya effect and thus provoke growth. The position of the elbows to the shoulders in turn puts front shoulder heads in a weaker position synergists (assisting muscles) compared with classic folding of dumbbells standing, weakening their influence. This is of high importance in the use of false movements which we shall consider below. In order to prevent injuries of the shoulders is not recommended implementation of the technique on benches with slopes less than 45 degrees.
Neutral (thumbs up, parallel lines between the wrists, elbows on both arms during the performance) - no accent
Crossed out, elbows close to your body than your wrists - an emphasis on internal head
Thumbs up and out, elbows in line with the wrist in early position is directed outwards wrists - inward - focusing on the external head
Variable (parallel position wrist-elbow against your body throughout the range of motion, rotation in the wrist) - partial emphasis, according to the direction of rotation (crossed out - Foreign heads thumbs inside - interior head)
Simultaneous movement -
Suitable for explosive, and partial chiyting repetitions, respectively, and strength. It is important for the negative phase of the movement to leave the elbows slightly shortened to avoid hurting his biceps. Attempt to control weight in intensity greater than 90% (PM: 5 to 6) during heavy dumbbells award is especially risky for both the biceps and the front shoulder heads. The risk increases with increasing angles of elbows, ie if the try / let gravity and momentum to your elbows straight. Simply put, not swung when running dumbbells to the floor if you caught any, allowing you to do no more than 8 reps.
With rotation -
Suitable for many series to power stamina, endurance and maximum engorgement. Greater retention in the lower position contributes to increased nervous tension already toned muscle. It is suitable for stress-generating workouts. Do not hold hands in a lower position more than 3 seconds or 30 seconds in all series. Use a faster folding-unfolding retarder, ie where the right hand reaches upper end point, the left has already begun to move upwards.
By waiting (first series left, then right-series) -
Not recommended because of an unpleasant twist in the spine. Better not try!
According to the amplitude
Standard (regular) -
Elbow not slip or move to 1-2 ahead finger during lifting. Standard technique.
Extended (incorrect) -
Elbow slip to 3-4 ahead finger during lifting, and in the middle of the amplitude began to return back to avoiding the point of rest. Used mainly for power endurance and mass bilaterally (bilateral) folding table, ie It is chiyting "movement. Lifting speed is key to the effectiveness of the technique, but not an end in itself for the safety of the shoulder joints and tendons.
Short (incorrect) -
Elbow shift back from the shoulders during the folding, biceps are supported by the rear shoulder heads. Increasing the emphasis on the upper sector of the biceps with a bias towards foreign chapters. The lower the angle of inclination of the bench, the greater is the focus and the greater the risk of injury when using false movements.
Implementation of bending biceps sitting parallel with the grip on slopes
1. Adjust the incline bench of not less than 45 degrees;
2. Take the dumbbells and sit without boards. Place the dumbbells on your thighs;
3. Carefully descend off the bench, leaving your elbows slightly bent;
4. Sit back slowly back. In the case of shoulder pain, immediately release the dumbbell to the floor.
4.1. Expand elbows up;
4.2. Raise both dumbbells upward and slightly forward, being careful not to move your elbows more than 1-2 fingers;
4.3. In the upper position hold for a split second and controlled descend to the starting position.
5. Or drop dumbbells on the floor;
6. Or lean body down with a curl in the spine forward (as in abdominal press) to compensate for the slope and stood up. Place the dumbbell on the bench.
For me, folding the dumbbells from leaning seat is not an exercise suitable for beginners. To them it would bring more benefits than standard folding dumbbell biceps.
I do not recommend the use of movement as the first exercise programs for biceps. About the technique of execution is too many risky moments, the underestimation of which threatens the growth and twists.
For medium and advanced with dumbbells by bending angle can bring more benefits in the prior low and well-toned muscles. Therefore it can be implemented as a third or fourth session in the program for biceps. Best turn it on periodically to unlock new growth.
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