肱 biceps exercise recommended: elastic band curl
肱 biceps exercise recommended: elastic band curl
Barbell curls one of the most classic movements of our arm muscles! Can exercise very well to our arm's most conspicuous biceps, diaphragm, forearm muscles!
Traditional barbell curls may keep you from catching a cold! Today, we want to introduce you to use the elastic to bring the barbell curl
The benefits of using elastic bands!
1. Using the elastic band for the curling can help you improve the training intensity. At the same time, the resistance provided by the elastic band is a kind of changing resistance!
This is a kind of resistance that allows the body to produce different resistances as we move at different angles, providing an increasing resistance throughout the range of motion, providing a bonus to the muscles. When your muscles contract and exert force, the elastic band stretches longer and the resistance increases even more.
The elastic band allows you to increase the mechanical advantage by reducing the load at the weakest joint position and increasing the load at the strongest joint position. Using this method to train the force change resistance that has been identified to improve the output is considered to be a good way to increase muscle strength and power output, and is also one of the ways to accelerate the learning of athletes.
2. At the same time, the elastic band will also challenge your centrifugal control!
Many people are free to fall during the curling (centrifugal down phase) which will cause them to lose more than 50% of their muscle training efficiency! Using elastic straps can help you improve this!
The unique resistance of the elastic band produces a greater "centrifugation speed", which forces you to use more force to slow down the body slowly. Strengthen your centrifugal phase!
How to do?
1. Find a stretch band with sufficient resistance, open to the same grip and the other end with your foot. Grab the barbell and elastic band with both hands
2, standing posture, the center falls in the center of the sole of the foot, the shoulder blade sinks slightly and then stabilizes, the spine remains neutral, and the core muscles are tightened to keep the trunk stable! Then start the curling action!
3, biceps muscle force to bring the barbell up completely (bend elbow) The arm is always fixed on both sides of the body, reaching the top of the action for one second, squeeze the biceps!
4. Slowly stretch your arm and play back the barbell, keeping your muscles in motion! 4.3.2.1 meditation 4, seconds! There is a point to remember in the action: the resistance of the elastic band will accelerate the centrifugal speed, so the centrifugal phase must be controlled, slower, do not fall freely!
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