A steep rise
Author of the book to everyone, "Think!" shares his thoughts about the Procedures of curls.
Lifting the biceps – an exercise as simple as two plus two, and always fashionable, like the 501st, "Lewis".For all that.many do it wrong – and in the end not only to "steal" their biceps.but also injures shoulder.elbows and waist.Remember: The Rise of the biceps – a classic.a classic must perform purely.technically.and accurately without a hitch! Otherwise it makes no sense at all to perform!
Lifting the biceps can be done with a barbell and dumbbell, standing or sitting.For the "sedentary" option more often take the dumbbell: with the rod motion is obtained by incomplete.
What are the main functions of the biceps? First, he bends the arm at the elbow, and second – hand supiniruet.Supination – rotation of the forearm from a palm down position to position, palm up.(From the bar, as you know, do not.) By the way, bending the elbow is involved not only the biceps: He is assisted by the shoulder and brachioradialis muscles.
Lifting the bar
Stand straight with your feet in the most stable position – shoulder-width apart.To relieve the lower back, bend your knees slightly.Take a barbell grip slightly wider than the bottom of your hips.(Try to find the most comfortable for the wrists and elbows distance, in other words, it was convenient to.) During the ascent holding the wrist in a fixed position! It is very important! "Turbulence" in the hands – a direct path to a wrist injury and elbow.
If you find it difficult to hold a stable position in the wrists.leave curls and strengthen the forearm first.
Do not try to ignore my advice is this! As long as you have a weak grip.you can not overcome it and half the weight.which is necessary for your biceps!
Lifting the biceps – this is an exact bending at the elbows, and not "throw" the whole body weight.At the beginning of the movement elbows are strictly on the sides of the torso, upper arms are vertical.With the lift never moves the elbows back and not dilute.The only possible shift – forward, but only slightly! Weight lift to shoulder level – not above.(When lifting your elbows above the shoulders "go" forward.work included in the delta front.biceps partially "offloaded".and elbow joints.shoulders and waist are at risk of overload).Mastering the rise, stand sideways to the mirror and monitor themselves, paying particular attention to the upper position.
Mark my words: and technically precise performance required lifting force you to reduce the usual weight.But your biceps at the same time will work much more efficiently.because improper technique carries a substantial share of the load on the delta.
At the top of the peak point of pause – but do not relax your biceps.By the way.when done correctly, lifting them simply can not relax! This will again bring elbows forward and lift the bar right up to the chin bar.It was then, just for biceps and comes "rasslabuha" – because the "kick" the elbows and shoulders take on! In no case do not allow yourself such departures from the technology!
Lower the bar under the clear control.At the lowest point pause briefly, and one or two breaths.then hold your breath and immediately begin the next repetition.During the ascent exhale.
All I will say more, read very carefully.To begin with.that many.many lovers injures elbow and wrist due to the incorrect implementation of lifts.They are plagued by "floating" pain, which then weakens, then amplified…Treatment with ointments.rest and ice usually does not work.so that over time, work the biceps in general have to stop.To make sure your training is not followed in a similar scenario from the outset carefully listen to their.For example.rod with a straight neck you may not be suitable for anatomical reasons – too much it turns brush.Try to widen or narrow grip.If that fails, use the option with the EZ-bar.
I warn you, there are some pitfalls.Each manufacturer of "bends" in his neck.And if a particular EZ-Rod came up perfectly to your neighbor down the hall.far from clear.that it will not "beat" on your elbows and wrists."Try" curved barbell should be very cautiously, at first just take a little weight.If you feel.that the elbows and wrists still overwork.Take another EZ-bar.if she.of course.there is.In any case, if it does not help, abandon your lifts with a barbell and dumbbells to go.In no case do not follow some stupid instructions on how to pump the biceps – they say.is indicated.what should be done with a barbell lifts.No.if the bar makes you even slight pain in the wrists or elbows.be sure.what a shock a couple of months of training with heavy weights you will definitely get hurt.Yes, even one that will put an end to all elevations, even with dumbbells.
Personally, I am convinced that the majority of fans with a barbell lifts fundamentally not suitable! Lifting dumbbells – this is the safest and most effective option!
Some people recommend to use a thick neck (diameter 5 cm or more).He supposedly allows you to perform a dual task – and pump up your biceps and hands to develop strength.But we must remember that such a bar dramatically increases the load on the elbow.So before you work with such a stamp, you must think a hundred times.What if you had the elbow injury? And what exactly are you shaking your chest hard.and this is th-th as to overtax your elbows! Anyway.not to damage the elbow.starts with a light crepe and gradually increase the weight.
As I said, in raising your first enemy – the "cheating".To minimize it, you can lean back on the rack simulator (but not to the wall – break the elbows!).True.in a position to do better lifting dumbbells: When working with a barbell hips will impede full extension arms at the bottom.
Another option without "cheating" – the rise of the vertical bench Scott.Lean on the armpit upper edge of the bench and ask your partner to give you a bar.Try not to lose control of the weight at the bottom, in any case not pererazgibayte elbows.
In principle,.lifting the bar you can sit and.but it will be a partial repeat: movement of the bar at the bottom of the hips is limited.Nevertheless, I advise to try such an option.For the equilibrium.lean back against the back of the vertical bench.at the bottom make a short break and do not "pluck" the bar with the hips jerk.
Lifting dumbbells
Lifting dumbbells can be done in different ways – alternately or simultaneously.standing or sitting.supinate or neutral grip.supination with or without.With all the ups dumbbells strictly necessary to keep your elbows on the sides of the torso.and wrist – in a fixed position.as for the lift.
The rise of a neutral grip ("Hammer") – the most natural in terms of biomechanics and the safest for those.who have problems with shoulder or elbow joints.With the rise supinate the hand during the movement turned his palms upward.It is quite another matter – the rise of supination here at the home position hand "look" down.and rotate your forearms when lifting up.The rise in supination is performed while standing on the starting hands with dumbbells beside the thighs.By itself, the scheme subsequent motion is simple.but there's a secret: do not take a dumbbell in the middle of the neck! Grasp the bar toward the outside of pancake – it dramatically increase the effectiveness of exercise! Bending arm.simultaneously rotate the forearm so.that at the top of the palm "looked" up.Make sure that both movements (flexion at the elbow and turn the forearm) took place simultaneously.Does not give the elbow to the side and shifts it back.
Remember, the later you start to supination, the harder it is to maintain the correct position of the elbow!
Raise the dumbbells to the same level as the bar when lifting the bar.Do not take too heavy of weight – otherwise exercise turns into a kind of taking the weight on the chest.How would you like to not "make" ultraboundary weight, avoid the temptation – not "cheating"."Cheating" unloads the biceps, and exercise is meaningless.Lower the dumbbells slowly, slowly turning the arm to the starting position.
Insurance
The major technical errors during the ascent to the biceps – "heaping up" the body back and offset elbows too far ahead.If you "clone" of the back, immediately take myself in hand and straighten!
And more.Attempts to call for "failure" with a partner are useless and harmful! Biceps raises no weight.and technology! So.If you need outside help and.then only.to complete the set skillfully.The task of a partner – do not support rods.and "insurance" for your body back.so you do not deviate back and upper arms held vertically.That's all!
Attention!
Why sometimes biceps do not grow even under the crash program? Because.he gets a solid load when performing complex exercises on upper body.For example, with rods to a belt or sitting in the slope.Estimate how much weight you apply to these movements.And then compare it with the weights in the uphill.It so happens that the weight rises are simply "non-competitive".Let's operating weight in the deadlift bar in the slope – 80 kg and standing climbs in – 20 kg.It is clear that the biceps are simply "rest", even though you have very dark eyes.Hence the advice: forget about your hands if your set is made of heavy basic exercises.But if you are "stuck" on the rise.then do them right! Remember.it is a question of your sport, "Longevity"!
Technology head: the main points
Training – a serious matter that requires absolute concentration.Practicing exercise.must take into account many technical subtleties.but keep them in your head pretty hard.To ease the problem, prepare a "cheat sheet" for each exercise.On a separate card, list all of the moments.which you should pay special attention – briefly and clearly.not spreading tree of thoughts.Before performing the exercises look into this card.but note.that no "cheat sheet" is no substitute for a detailed study of the subject!
Lifting the biceps – it's intense bending arms at the elbow.but in any case not jerk.and do not throw! Control your weight and monitor technology: it will protect you from injury and transmit the load to strictly target muscles.
The grip.In order to strengthen the grip, use gloves or wrist straps.You can sprinkle talcum powder on his hands.
Support.If you do the lifting dumbbells, lean back against the back of the bench or lean against the vertical bar.
Hands.Performing lifting barbell.place your hands on the neck at a comfortable distance – not too far.but not too close to each other.
Lap.When lifting your knees while standing slightly bent.
Elbows.The correct position of the elbow – on the sides of the torso.Do not pick up their shifts and not far ahead (even at the top).
Wrist.Secure the wrist, do not bend or turn down their during the ascent.
Time.Three seconds – lift, three seconds – lowering.
Pause.The top and bottom for long delay, did not relax the biceps.
Weight.If you can not technically perform all the planned repetition, reduce the load.After a few weeks or months (when gain strength and learn the technique), start increasing the weight: it is necessary to stimulate growth.
Stuart McRobert "The Power and Beauty"
