Dumbbell curl arms can t be straightened? What to do

This is mainly due to muscle overexertion, and there should be no strain or ligament damage.

Because I had never done such strenuous exercise before, after doing such a strenuous exercise all at once, the muscle soreness was mainly due to a lot of exercise, which caused lactic acid.

The accumulation needs to be gradually replaced before it can get better, and you can pay more attention to rest.

The difference between ligament damage and muscle fatigue manifestations.

The ligaments are damaged, the arm can not be fully straightened, once straightened, there will be obvious pulling pain, if it is caused by muscle fatigue, it can be straightened slowly, and the pain is aggravated during the arm straightening, but the pain will not be very obvious after straightening.

I didn't expect someone to have a situation with me,,Let me tell you:It's an overworkout,That time I also practiced biceps,In addition to doing curls, I also did several other movements,Until it collapsed,,I felt very good at the time,Biceps congestion is very sufficient,I feel unique strength The next day, I found that the biceps were still hard,,Tragedy,The arm can't be straight,,I didn't understand it at the time,I thought it was a strain,So I ran to ask the coach,Pinched,Looked,Asked,Then told me that it was too much exercise,,Make the muscles stiff。 You don't need to be nervous, you don't need to go to the doctor, you just need to rest for a few days, and it's natural Sure enough, I had to rest for about 4 days before I returned to normal, and then I gained some experience again:

The action is done in groups, which everyone knows, but after doing a group, you should do an appropriate amount of stretching exercises, because you can't let the muscles continue to be in a congested state, and at the same time, don't be hot-headed, practice to death, especially novices A reasonable amount of exercise with the right nutrition and rest will make the muscles grow quickly! ～

Get plenty of rest and don't let your muscles work too much at high intensity.

I don't know if it's soreness, soreness, or whatever, and it's normal when it's sore, but it's a sign that your muscles are contracting sufficiently, which I also had when I first practiced, but after exercising, you have to learn to relax, stretch, or something like that, otherwise. That's it.

The main reason is that the arm strength is not enough, the dumbbell is a little bit, you can adjust the weight, and give you a set of full-body dumbbell fitness plan during the exercise, a cycle every 2 days. Day 1, chest. Three-headed.

biceps; Flat dumbbell chest press, find a flat table, hold the dumbbells in both hands, lie down on your back, dumbbells on both sides of the chest. Fist each other, push up. The dumbbells should be close together, and the reduction should be even and slow.

4-8 sets of 8-12 pieces with a 1-minute break between sets. Flat dumbbell birds.

Holding dumbbells in both hands is the same as the above movements, except that when lying down, the palms of the hands are facing each other, and the small arm and the big arm are at a V-shaped angle. Push up. "To draw a semicircle, as the standard, the top is the dumbbell close together, restore or return to the beginning of the state in a semicircle posture.

Group 4-8. 10-15 in each group. 1 minute rest between sets, triceps; Stand with both hands dumbbells and arms bent behind the neck.

The person stands up straight with his feet shoulder-width apart. Holding a dumbbell in both hands, hold the "middle part of the thumb and index finger" with the tiger's mouth, and raise it above your head, palms facing the ceiling.

Place the back of the head. Then stretch your hands straight and do 4-8 sets without changing the palms up during the exercise. Each set of 10-12 sets rests for 1 minute, then do push-ups.

The distance between the hands is as far apart as possible. Do 4 sets. Each group strives. Take a 1-minute break between sets. Biceps.

Standing two-handed dumbbell alternate curl, that is, do one with the right hand, restore, do it with the left hand, I think you should understand this, do 4-6 sets, each group of left and right hands do 8-10, rest for 40 seconds between sets. Standing dumbbell vertical alternate curl, that is, the dumbbell bend up when the fist is upward... 4 sets, 8-10 sets of 1 minute rest between sets, the next day shoulder, back, legs, shoulders standing bent dumbbell row, now with the right hand holding dumbbells, feet into a bow and arrow squatting position, left elbow joint.

Set on the left thigh, lean the upper body slightly forward, lift the right hand, and lift the height of the right hand with the small arm and the big arm at an angle of 90°, and do it 10-15 times on one side. Then switch to the other side and do a total of 4-6 sets. Take a 2-minute break between sets for shoulder exercises.

Standing dumbbell shoulder press. Hold the dumbbells in both hands and place them on the shoulders 2 ears. Like lifting the top of the head, and close together, 10 times per group, do 4-6 groups, rest for 90 seconds between sets, stand dumbbell side flat cover and read and read, hands on 2 sides of the body, try to raise when you get up, arms into a straight line, restore slowly, do every effort to do in each group, do 4 groups, rest 1 minute between groups leg exercises; Squat down with dumbbells.

Hold dumbbells in both hands on the shoulders and do not shake, do squats, 15 in each group, and do 4-6 sets. Take a 2-minute break between sets. Exercise for 4 days and rest for one day, usually eat more fruits and vegetables, milk, eggs, and "egg yolk eat less" kelp.

For soy products, rest regularly every day, ensure 8 hours of sleep, and after 1-2 months, the muscles will increase significantly.

Dumbbell curls are an important biceps training method that can help build strength and muscle tone in the arms. Here's a look at the correct posture and precautions for dumbbell curls to help you train better.

Posture preparation. First, pick up the dumbbells of the right weight, hold the dumbbells in both hands, stand up straight, and hang your arms naturally with your palms facing inward. Keep your feet shoulder-width apart and keep your center of gravity balanced.

Action execution. 1) Inhale, slowly bend your arms, pull the dumbbells up until the dumbbells are level with your shoulders, and contract your biceps, hold for a moment.

2) Exhale, slowly lower the dumbbells, return to the starting position, and keep your arms stable without shaking or swinging.

Precautions. 1) When performing dumbbell curls, you should maintain the stability of your body, do not shake or swing your body, and only need to bend your arms.

2) When performing dumbbell curls, you should pay attention to your breathing, pull up the dumbbell when you inhale, and lower the dumbbell when you exhale, so that the breathing matches the movement.

3) When performing dumbbell curls, you should pay attention to the posture of your arms, which should always be kept on the same plane and not shake or swing.

4) When performing dumbbell curls in a perfect circle, you should choose the appropriate weight, not too heavy or too light, so as not to injure the arms or muscles.

The dumb reed curl is an effective biceps training method that can help build the strength and muscle lines of the arms that accompany the biceps. When performing dumbbell curls, you should pay attention to the correctness of posture and precautions to avoid injury or affect the training effect. It is recommended to do dumbbell curl training under the guidance of a professional fitness instructor for better results.

The standard dumbbell curl arm cannot be straightened, and in professional parlance, the elbow joint cannot be locked. If the elbow is fully extended, there are two negative effects:

1. After the elbow joint is fully straightened, the biceps brachii will be in a relatively relaxed state, which will greatly reduce the effect of biceps exercise.

2. After the muscles are relaxed, the joints will lose the protection of the muscles, and the force will be borne by the elbow joint, which will easily lead to elbow injuries during training.

Borrowing too much, dumbbell curls are mainly to exercise the biceps, which means that your forearm is too strong, give you a stretch**, stretch well, and rest properly. Biceps muscles are easily affected, but recovery is quick.

If needed, give a light massage to the arms to relax the muscles, be sure to relax them all and massage at a constant speed.

After analyzing the principle, you will be clear.

There are only two states of muscle fibers, contraction and relaxation. The exercise process is the process of repeated contraction and relaxation of muscle fibers, damage and regeneration. Therefore, from the level of muscle fibers, when doing work, it is contracting, and when it is relaxing, it is relaxing.

So the purpose of relaxation is to relax the muscle fibers as much as possible.

There are two ways to relax muscles, one is active relaxation and the other is passive relaxation. The method of active relaxation is to exert reverse force after the workout to force the muscle fibers to relax passively, which is widely used in the rapid recovery of athletes; Passive relaxation is a regular form of relaxation such as shaking and resting.

Take push-ups and dumbbell presses as an example, the exercise is to contract the pectoralis major muscle as much as possible, then relaxation is to relax the pectoralis major muscle as much as possible, you can stretch your hands behind your back and clench tightly, and then lift it up as much as possible, it will be more ideal to have someone to help. At this time, the pectoralis major muscle is in maximal relaxation, which is very helpful for relaxation.

Other muscles can also be done in this way, which is nothing more than to find the reverse relaxation action of the muscles in the part you want to exercise, this effect is obvious, and it has a miraculous effect on the rapid recovery of enlarged muscles. Give it a try.

Normal, repeated contractions will automatically bend a little, which is also a manifestation of the muscles in the two heads, and some advanced training methods are two heads and three heads against training, so that they will stretch each other, as well as tear muscle fibers, so as to better gain muscle, of course, this is a later story, wait until you have practiced almost to understand it, remember to stretch the muscles after practicing the two heads, if you like fitness, you can add a penguin friend.

The weight should be within your own control, and don't be reckless;

From the beginning, be careful not to flip your wrist to hold dumbbells;

Develop the correct habit of applying dumbbells;