Concentrated the curl: recommendations, dignity, performance technique

Biceps - a universal arm, which allows a person to bend out and lift weights. It is used daily in the home, independent achievements in many sports from her. Good pumped biceps doing manly arm, beautiful, strong.

There are many exercises for the biceps, allowing novice with due diligence to quickly increase the amount of muscle to a certain extent. And there are exercises designed for experienced bodybuilders that are not aimed at weight set, and the local, the grinding pumping a certain muscle group. These exercises are concentrated the curl.

Concentrated the curl: recommendations, dignity, performance technique

The essence of the exercise and general recommendations

Unlike exercise, which not only works the biceps, but also other groups concentrated ups - isolation exercise that gives accented load on the biceps, brachioradialis and the shoulder (brachialis) muscles. This allows you to quickly and without extreme effort to give the biceps a beautiful shape, using light weight.

Concentrated ups performed while sitting, standing or using a bench Scott, after the main complex of exercises for biceps. Therefore, their frequency coincides with the frequency of the primary complex. As a rule, it is recommended two to three sessions per week with a mandatory pause necessary for muscle recovery. One session includes three sets of eight to ten reps. Gradually, the number of approaches, and repetitions with dumbbells weight may increase.

Concentrated the curl performed without haste and jerks, with full control movement. Therefore, hiring the right choice of weight. Too heavy barbells complicate control and force to connect other muscle groups, thereby reducing the effectiveness of the exercise. You can start with a five-kilogram dumbbell, although the choice of optimal weight is determined by the individual characteristics of an athlete and his personal feelings.

The advantages of training

How to help concentrate the curl:

  • effect. Concentrated ups help small weights without super efforts to make sculpted biceps, giving it a sharp, rounded relief, elaborate brachialis and brachioradialis muscle.
  • Easy. Exercise is carried out easily, there was little repetition, a simple technique and sequence of actions.
  • Control. During lifting dumbbells for biceps, you can fully concentrate on the target muscle group that is focused on the status of other groups.

It is possible to work at home. Suffice it to have a dumbbell.

Concentrated lifting on a biceps sitting

Perform each exercise as follows:

1. Sit on a bench, put your feet up so that your thighs form a right angle, the shoulders are straight, back straight.

2. Slightly tilt the body, put your left hand on your left knee.

3. Right hand take a dumbbell, tightly stretch the elbow in the right thigh near the knee.

4. Exhale and smoothly bend the arm with a dumbbell, controlling the movement, making sure that the elbow does not slide off, and the body muscles are not involved in the exercise.

5. The maximum bend the arm, straining biceps, stay in peak position for one to two seconds, and then to inhale to straighten the arm.

6. Run the scheduled number of repetitions.

Concentrated the curl: recommendations, dignity, performance technique

Concentrated the curl standing

Technique their implementation is as follows:

1. Stand with your feet shoulder width apart, shoulders are deployed, back straight.

2. Slightly bend your knees, tilt the body so that it was almost parallel to the floor, do not round your back. 3. Left hand rest against the left knee.

4. Right hand take a dumbbell, dumbbell arm should be perpendicular to the floor and straighten.

5. On the exhale, slowly bend the arm with a dumbbell, controlling the movement, making sure that the elbow does not move to the side, and the body muscles are not involved in the exercise.

6. The maximum bend the arm, straining biceps, stay in peak position for one to two seconds, and then to inhale to straighten the arm.

7. Run the scheduled number of repetitions.

Concentrated the curl: recommendations, dignity, performance technique

Concentrated ups for biceps on the bench by Scott

Exercise is performed as follows:

1. Stand behind the bench Scott, legs spread apart, his chest pressed against the bench, put his left hand on the edge.

2. Take a dumbbell in your right hand, put an elbow on the bench, palm facing upwards.

Concentrated the curl: recommendations, dignity, performance technique

3. As you exhale, slowly bend the arm with a dumbbell, controlling the movement, making sure that the elbow to the shoulder did not move, and the muscles of the body not involved in the exercise.

Concentrated the curl: recommendations, dignity, performance technique

4. The maximum bend the arm, straining biceps, stay in peak position for one to two seconds, and then to inhale to straighten the arm.

5. Run the scheduled number of repetitions.

Important Tips

Pledge of guaranteed success by performing concentrated the curl - performance technique. After all, annoying, easily avoidable mistakes can not only nullify all the efforts, but also lead to injury. Therefore, for beginners will be useful list of general tips.

First of all, we must learn to control all movements. We can not allow switching to exercise body muscles, chest, back. Do not lift the dumbbell choppy or very fast. The main thing - the smooth, feeling biceps, it works only. After the exercise it must "burn". It is a reliable indicator of proper technique and correctly chosen weight. No need to stoop and bend your knees too much, movements are performed at full amplitude. But you should be careful, because when the concentrated lifting dumbbells for biceps is performed on the background of fatigue dulled attention. If you straighten the arm to the limit with a jerk, you can get a very nasty injury to the joint. Will protect against injury care and moderation when choosing a weight dumbbells.

During the boom arm must be firmly pressed against the thigh or bench Scott, stiffness of the elbow biceps provides insulation and its full operation. It is also important that during the exercise the body does not deviate to the side, backward or forward. And when the boom standing arm above the elbow must be perpendicular to the floor.