Dear reader, I previously posted a post on wet training But no exercise was given
Considering the many advantages of weight training, in this post, you have one of the most popular and well-known exercise of bisepe - Dumbel bicepe curl.
What is bisepe curl?
Bicepe Curl is a wet training / strenuous training exercise, which is done for biceps brachii muscle. This is done to make it musculated and strengthened.
It is done by pressing the weight of the required quantity of the hands and above and pressing it in the month of Biceps.
How to do
First take two dumbbells in two hands Dumbbell with two hands, and put it on both sides of body / Thai side (like photo) The elbows will be rough with the body and the light will be broken
With the fingers of a dumbbell handle, or by holding a handle of the hand on the palm of his hand, the palate will go out in front of the body.
Stand upright Spinal and shoulders, head straight, eyes / eyes forward
To maintain body balance properly, make the legs gap with the neck
Two leg knees will collapse slightly
Pull the stomach inwards
Get out of breath
Bring the dumbbell forward to the shoulder with the pressure biceps slowly
This time the elbow will not move from shoulder to shoulder Just move the elbows down from the elbow or just twist the elbow to the bottom
In this situation, what you feel is that you feel pressurized and compress the biceps. (Like the photo) | Keep this condition in 1 second
Take a breath and slowly bring the hand down with the dumbbell to the first position in the lower position, thus there will be a repetition.
In this way, set 1-3, 8-15 times. When set per set 30-60 seconds is better than rest
3 seconds while moving your hand up and take 3 seconds to move down
After finishing the whole set, stretch the hands / biceps well and drink a sip water
You can stand in front of the mirror to understand if the exercise is correct or whether your posture is right
How much weight should you take?
At the beginning you can take 2-5 pounds You can then increase your needs, but in that case, you should consult a fitness trainer
Note:
- At the beginning of any wet training exercise, the body must warm up properly
- Then you need to stretch well, for wet training for muscles
- And after completing each wet training exercise, it has to be stretched well
- During this exercise, the body / spine will be straight, not in front or back
- The hammer and head will be straight
- The elbows will not move or they will not grow upwards, just rotate or twist
- The wrist will remain fixed, do not rotate or twist while doing a curl
- The hips will not move when the arm is rising
- Biceps do not require pressure or tension in any other month except mascal
- While moving upwards, it should be slow, and can not be shaken
- You should keep an eye on the back of the mackerel so that no shaking or tension is taken
- You do not take so much weight that you can not remove Dumbel Therefore, it is better to have less weight than to do more than just wetting
- Each time you do this exercise, you need to be careful
- Do not rush, raise your hands slowly, get down slowly, and thus control the speed. In this way, your exercise will be fruitless.
