technique, variantes et curl marteau – Fitness Tech

you biceps curl It is also necessary to learn to perform exercises. With a simple movement, you depend on the cargo controller, the stable guard and the body.

The main objective is to stimulate the biceps brachii, use the angle and material, stimulate the brachialis anterior muscles or the brachioradialis muscles to intervene. It is important to know that the variants are not exactly precise in the même manière.

In this guide, we are going to discuss well the biceps curl, which are the differences with it. marteau curlwhen you choose curl preacheruser comment concentrate for curls et quels erreurs éviter.

What muscles work in the biceps curl?

you biceps curl It is an elbow flexion exercise. The main function is to make the main difference and last a long time.

• Biceps brachii: It is the main muscle of the exercise. It participates in the flexion of the coude and the supination of the avant-bras, especially when the paume is upside down.
• Anterior brachialis: They use the biceps and help with bra paisseur. Il travaille dans preque toutes les variants de curl.
• Brachioradialis: There is also a job application in the form of neutral prizes, such as le curl marteau.
• Avant Bras: participate in the award and stabilization of the load.

Good that l’aim soit generally bicepsAn incorrect technique is carried out quite thoroughly during the execution of the project, the result of which is necessary.

How to do a biceps curl: basic technique

The technique of biceps curl make it être controlled. It is not a matter of soul that poids are not imported, but it is also a good idea to maintain good posture.

• Starting position: Placez-vous debout, les pieds à la width des hanches et le torse stable.
• Price: Have the bar or the haltères with the paumes tournées see the top.
• Codes: gardez-les prés du corps. It is not enough to get ahead of the mountain.
• Montee: Fléchissez les coudes et amenez la charge vers les épaules sans balancer le tronc.
• Contraction: Serrez le biceps en high, without losing the position of the coudes.
• Descent: Descend springment and de manière contrôlée jusqu’à presque étirer complètement les bras.

A good curl is performed when you use the biceps, but when you use the bass, it is only during the shoulder pads. If you want to boost your soul, you will use probability based on results.

Common mistakes in biceps curls

The biceps curl is simple, but it is also possible to perform the exercises and compensate for the added benefit.

• Body Balancer: Use elan permet de place plus de poids, mais réduit le travail réel du biceps.
• Advanced Lessons: When the muscles move upward, the lower leg and biceps lose tension.
• Descend trop vite: The lowering phase also stimulates the muscle. If you let the pesos fall, you will lose a part of your work.
• Loading trop user: If you don’t mind checking the rise and fall, the poids are excessive.
• Pliers for poignets: The poignets doivent rester femes et alignés avec l’avant-bras.
• Check the movement: Since it is not necessary to use great amplitude and control, it is necessary to use them.

The key is to choose a load to maintain tension without compromising technique.

Barbell biceps curl

you barbell biceps curl It is one of the variants that are most useful for labor pains deux bras and même temps. With the displacement plus the loading of the plugs and the maintenance of a simple progression.

Elle peut être réalisée avec une barre droite o avec une EZ baras a general rule and also comfortable for products and products with a lot of appreciation.

This variation is useful when testing strength and hypertrophy, but is also necessary for balance control. Since the body is large, it is important to take care of the load.

Bicep Curls with Halters

you bicep curls with halteres allows the worker to wear an independent jacket. It is an option to practice detecting differences, control and training also at home.

Avec des Professional halteres and for the houseYou can easily adjust the load and perform different variations: alternative curl, simultaneous curl, incline curl or curl with poignet rotation.

An advantage of the halteres is always the same as that of the saddle avant-bras pendant supinator, which is the main part of the turner to increase the involvement of the biceps.

Curl style: differences from the curl tradition

you marteau curl Se réalise avec une prize neutre, c’est-à-dire avec les paumes face à face. This difference changes due to the feeling of exercise.

While the traditional curl emphasizes the biceps brachii, the marteau curl is located further in front of the brachialis anterior and brachioradialis. C’est pourquoi on le ressent plus sur la partie extern du bras et de l’avant-bras.

This is a great option if you feel more comfortable in your bras, increasing the price and completing your biceps class. It does not replace the traditional curl, but it completes it well.

Curl Preacher

you curl preacher It is performed by applying the bras on a specifically inclined bench. There is no limit to the position and you are forced to travel with more control.

There is great interest in isolating the biceps and showing the body’s aids. It may be done with the EZ bar, brakes, or machine.

For this variant, a preacher bench Helper to fix the position of fasteners and maintain execution and rigor. It is also combined with this. EZ bars to reduce tension on the poignets.

Curl concentrate

you concentrate for curls It’s an elegant variation to target the biceps with beautiful control coupling. The fasteners are made and fixed to the internal face of the cuisse and to the end of the unilateral collector.

It is only a matter of variation before moving the load, but it is also possible to manipulate the biceps and control all the movements.

It is useful at the end of the session, allowing you to achieve more specific work, more energy and more concentration on muscle contraction.

biceps machine

Lesson biceps selector machines Continuously follows the curl with a guided path and easy-to-adjust load. They are useful for hypertrophied routines, beginners and moments of balance and concentration in movement.

If you don’t have to replace it with the bar or halters, you can still use it to increase the volume of your activity and keep it stable.

Series and essays of recommendations.

The function of the biceps curl is generally a function of modern loads and proper technique. It is not necessary to use the maximum amount of energy to obtain a good stimulus.

Pour the part of the person, combining a lourde variant, such as the curl à la barre, with a une autre plus contrôlée, such as the curl marteau or the curl concentration, is generally sufficient.

What variant do you want?

The choice depends on the object and the materials available.

If you want Progresser in charge, you barbell bicep curl It’s a good base. You are also free to move and travel while you are separated, bicep curls with halteres There is an option that is complete.

you marteau curl It is ideal for forcing the brachialis and avant-bras, and the curl preacher aide in limiter l’élan et à worker avec plus d’isolation. you concentrate for curls Convient three well as the final exercise, so that you gain control and muscle connection.

In the end, it is important to ensure that the variations are taken into account during the session, while the choice is made so that the biceps are worked with a fine technique, the Progresser is small and small and the Maintenir is an execution specific to each repetition.