Are there any common mistakes in bicep curl training? What do you need to pay attention to?

A common mistake in bicep curl training is that the arm is not completely straightened due to weight during training, which may have some labor-saving effect, but it will bring burden to the joint and hurt the joint. When the upper arm is moved forward during the curl, the instrument is lifted upwards too much, which can also cause the upper arm to be tilted forward with the elbow. When training, you should pay attention to the daily training time to be fixed, avoid uncontrolled training, pay attention to the amplitude is not too large, and take it slowly step by step.

When the arm is naturally relaxed, the arm is bent, not straight. When standing, your arms are relaxed and hanging down from your sides. This arm must be bent, not straight.

Therefore, no matter what action you do with barbell dumbbells, you just need to bend your arms in a natural relaxed state, and don't deliberately stretch them very straight. When the arms are naturally relaxed, the force that bends to you is the greatest. This is when the contraction rate produced by the muscles is maximum.

If you fully straighten your arms and your biceps are overstretched, it will be very difficult for you to exert your strength at the bottom of the movement.

The first point is a common mistake in bicep curl training, when lifting does not reach the force point, and finally does not practice, sometimes it will be strained, the second point should be paid attention to when doing the action must be in place, and the burst point of the curvature must be mastered clearly.

1.The body is upright, and the arms hang down naturally, believing in the relative.

2.Hold your upper arms fixed, contract your biceps, and biceps brachii and bend upwards with your forearms while you exhale.

3.Rest at the top for a moment and feel the contraction of the biceps.

Fixed shoulder armor and upper arm, curl is a proximal fixed movement, if the end cannot be stabilized, it will seriously affect the training effect.

The essentials of the movement are to exhale slowly during the contraction of the biceps curl muscles, and inhale slowly during the process of muscle relaxation to master the rhythm of breathing.

Today I will teach you the essentials of the bicep curl.

Straight poles require a relatively large arm strength of the arm, which is more suitable for people who exercise regularly. The arm strength of the arm required by the curved bar is not so large, which is more suitable for fitness beginners.

1. Rotate your wrist but not too early.

Now I know that all curls involve the flexion of the elbow, except for the hammer curl, which requires the forearm to be rotated upward, that is, to become palms up. But the question is, when is the best time to spin the palm? Don't be the first to spin your wrist!

If you're practicing dumbbell curls, bend your elbows and rotate your forearms until you contract, or even a little external rotation to the top.

2. Change the grip to increase shrinkage.

When doing dumbbell curl training, it is recommended to hold the outer edge of the dumbbell grip, you will feel that the dumbbell becomes heavier and will force the wrist to rotate with more force, so that the appropriate change of grip can make the bice better exert strength.

3. Centripetal centrifugation is treated equally.

Centripetal is the part that is restored from the first half of the curl to the contraction phase, while centrifugation is the part that is restored from the end of the contraction. Many athletes only care about centripetal when training the biceps, but they don't care about centrifugation, and they directly throw off the dumbbells after completing the contraction. This will cause danger and leverage, and the second will greatly reduce training.

In fact, centrifugation plays a vital role in any movement, not only for squats, bench presses, deadlifts, but also for bicep training. And centrifugation has a great impact on muscle growth, so it is recommended to reduce the weight and do every action well, and do not deceive yourself.

4. Alternate training is more targeted.

Many times when performing dumbbell curl training, it will alternate left and right, which is also more recommended by Sakura. Because when you alternate training, you'll use your whole body control to focus more on lifting the weight on one side steadily, allowing it to fully contract and stretch and then cycle on the other side. However, if you rotate both dumbbells at the same time, you need to use your body to lift twice as much weight, and the core and lower limbs of your body need to exert more force than they alternate.

Therefore, according to your actual situation, you need to strengthen ** at this stage, whether it is a bicep or a core or lower limbs.

5. The shrinkage stroke should be appropriately lengthened.

As mentioned earlier, both the long and short heads of the two heads have the effect of flexing the shoulder joint. It is recommended to curl to the limit of the bicep contraction when the movement and weight can be controlled, and then lift slightly upward to the dumbbell or barbell to the height of the nose to make the contraction of the biceps brachii more complete, which is also suitable for barbell curls.