Take the dumbbells, straighten your posture: concentrated lifting on a biceps

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2018-04-13 14:00:17

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Why do we need to do with dumbbells? A serious question. Concentrated lifting on a biceps is not very popular. All because dumbbells tighten only the muscles of the arms, back and chest. In the classroom the same gym for weight loss effort usually applied to the waist and hips. However, we recall that in order to improve the back and shoulders is much more important. This type of exercises recommended to perform to maintain health.

The first Exercise for shoulders

Muscles-rotators of the shoulders are called rotators. Develop them so. Take position lie on left side. Left hand under the head. In the right-hand take the dumbbell. Knees bent. Press the right elbow to side at a right angle. The palm looks down. Tighten your press, but not the back. Now turn the arm at the elbow until knuckles did not look at the ceiling. Slowly pull to his arm. Do the concentrated lifting on a biceps curl 8-12 times. Turn over and adjust the hand.

Exercise second – Mahi in hand

Sit in a chair, brace your foot to the floor, bend your knees, freely put your hands down. Dumbbells, of course, you need to take.

concentrated lifting on a biceps

Now, lift and spread them apart straight arms, feeling the blades converge. Above shoulder level hands do not lift in the wrists do not bend. Slowly lower. Repeat such concentrated lifting on a biceps 8–12 times. This exercise strengthens the upper back and shoulders.

Exercise third-rotation with tilt

Sitting on a chair, greatly bend forward until you touch the chest the knees. Hands with dumbbells at the same time lowered to the floor, hand looking ago. Bend and raise the elbows so that they were at shoulder level, knuckles while looking down.

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This will strengthen the upper back, rear part of the shoulders.

Exercise fourth, for back muscles

Concentrated lifting dumbbells for biceps

Straighten. Take in each hand dumbbells. Pull them (palms up) forward. Pulling hands to shoulders, bend them at the elbows. They should be in a horizontal position. This exercise develops the muscles of the chest and back. Repeat concentrated lifting on a biceps 8 times.

Exercise fifth – “scissors”

Straighten up, place your feet shoulder-width apart. In each hand grab a dumbbell. Stretch arms forward at chest level. Perform a motion similar to “scissors”. Exercise develops and strengthens the muscles of the thoracic region. Follow this concentrated lifting dumbbells for biceps 12 times.

Sixth Exercise-the dumbbell behind your head

Sit on a chair. Feet as you see fit. The back should be straight. Raise one dumbbell above your head. Elbows bend. Then, to the extent possible, with slow motions make your hands behind your head. Then return to the starting position. Exercise develops and strengthens the muscles of the chest. Repeat 10 times.

concentrated lifting on a biceps with one hand

When training with dumbbells you need to consider three things:

  1. Weight dumbbells. Heavy concentrated lifting on a biceps, one hand only needed for those who want to build muscle each hand separately. That is important to bodybuilders-men. And for those who want to build muscle and burn fat need light dumbbells, no heavier than a pound.
  2. The Number of repetitions. The rule is simple: the lower the weight the dumbbell, the more concentrated lifts you need to the biceps. But again not to the point of exhaustion.
  3. Number of approaches. The same exercise athletes do several times. These times are called approaches. But for General health is sufficient to do each exercise of the complex only once.

These concentrated lifting on a biceps do at any time of the day or night, but not before meals or bedtime.


Article in other languages:

BE: https://tostpost.com/be/sport-f-tnes/1821-byary-gantel-styl-vypravu-kancentravanyya-pad-emy-na-b-cepsy.html

DE: https://tostpost.com/de/sport-und-fitness/1818-nimm-die-hanteln-versch-nere-haltung-starke-steigungen-auf-bizeps.html

ES: https://tostpost.com/es/deporte-y-fitness/1823-toma-las-mancuernas-corrige-la-postura-concentrados-de-elevaciones-de-.html

KK: https://tostpost.com/kk/sport-zh-ne-fitnes/1821-beri-gantel-der-ispravlyay-dene-b-t-m-n-alyptastyru-koncentraciyalan-a.html

PL: https://tostpost.com/pl/sport-i-fitness/1824-we-hantle-koryguj-swoj-postaw-silne-wzrosty-na-biceps.html

PT: https://tostpost.com/pt/esportes-e-fitness/1821-fique-com-halteres-corrige-a-postura-concentrado-de-elevadores-no-b-ce.html

TR: https://tostpost.com/tr/spor-ve-fitness/1827-al-damb-l-ek-duru-konsantre-y-kseltmeleri-zerinde-paz.html

UK: https://tostpost.com/uk/sport-ta-f-tnes/1823-beri-gantel-vipravlyay-postavu-koncentrovan-p-dyomi-na-b-ceps.html






Alin Trodden - author of the article, editor
"Hi, I'm Alin Trodden. I write texts, read books, and look for impressions. And I'm not bad at telling you about it. I am always happy to participate in interesting projects."

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