Think To have strong arms, training the biceps is an absolute must. When exercising the biceps, curling is the most basic training, but during the training process, incorrect methods will inevitably occur, which will not only affect the effect of the exercise, but may also lead to the risk of injury in serious cases.
The following are three common mistakes made when doing barbell curls. Let’s see if you have made any mistakes!
1. The body is not fixed
You can never be alone The cannon is fired from the canoe! This training quote must be remembered! Just think about it, who is easier to exert force when curling while standing on a ball or curling while standing on a stable ground?
Only by ensuring the stability of the spine and shoulder blades can you focus more on the target muscles and stimulate the muscles more fully. At the same time, you can also ensure the safety of the joints during training and avoid injuries. Better enough for training!
No matter what position you use for training: maintain a good body center, lower your shoulder blades, draw them back slightly, and push your ribs down! Keep the spine in the correct physiological position, tighten the core muscles to maintain the stability of the spine, especially the lumbar spine, and always maintain a good posture during the movement!
Many people swing unconsciously when doing standing curls, using the strength of their legs, hips and even spine. Although this allows you to lift heavier, it does not mean that you can lift heavier. It can give your biceps better stimulation, use lighter weight, and do the movements well. Isn’t it something a smart person should do?
2. The arms are not fully extended
Full range training can ensure that the muscles are fully trained during the training process, and at the same time, it can also avoid sports injuries caused by blindly increasing weight.
Full range of training. Amplitude training: The muscles are shortened from the longest to the shortest, allowing the joints to move in a full range of motion. During training, start with the elbow joint in a basically straight position (at this time, the biceps brachii is stretched to the longest), to the elbow joint. The movement ends when the biceps are fully flexed (the biceps are shortened to their shortest length), and then the elbow joint is basically straightened
This will help you
strong>1. Recruit more motor units to increase muscle development
2. Increase the time the muscles are under tension to help muscle development
Many people When doing barbell curls, the arms will not be fully straightened during the descending movement. Generally speaking, the joints should be as full as possible during training, so that the entire training process will be smoother.
3. The upper arm is not fixed!
Doing barbells When doing curls, the upper arms often move. When doing standard curls, the elbows should be fixed on both sides of the body, and only the forearms can be bent to exercise the biceps brachii independently.
< p>Curling is a single-joint movement, mainly flexing and extending the elbow joint. At this time, we need to stabilize the shoulder joint!