Everyone loves to train biceps (and chest). This muscle group is symbol of masculinity, strength and virility. However, there are some common mistakes that many people of all fitness levels commit and can end up hindering better results. Then share 5 errors in bicep workouts that you should not commit.
÷Error 1 - "Swinging" The Trunk:
I believe this is the most classic error in the execution of biceps exercises, ie, swing the trunk during the movement, especially in the concentric phase, bending the elbows.
Swinging the trunk behind only indicates that the overhead that is using this too excessive for your training.
There are ways and correct what are:
- Lean your back on a wall, because in this way you no longer balance the trunk, however, can no longer train with the same overhead just for getting rid of artifice. The problem of training with his back against the wall is that any exercise done without standing against the wall is good for strengthening the muscles of the core (abdomen, lower back ...) and when you lean against the wall, will reduce muscle contraction in the region and lose the opportunity to improve your posture;
- Reduce overhead, because in this way can he achieve flexion of the elbows without having to "play" the trunk back and straining your lower back. I believe it is the best solution;
- Request assistance to a person at the time of the climb, because this will be the moment of greatest difficulty, therefore, the person will give just a "light touch" on the bar to get it out of inertia and keep you balance the body back continue keeping the moving bar. But such aid is justified only with very heavy overloads and it is only in the last repetitions;
I want to make clear that it is not completely wrong play RATHER trunk back, but it is justified only for advanced practitioners who are really using high overloads in a given season training, which does not have the opportunity to train with a partner and that this is done only in the past, or even literally the last repetition.
÷ Error 2 - Extend The Elbows Completely:
In fact it is very important to explore a good range of motion exercises in bodybuilding, however, it is important to explore the "functional range" of the exercises.
When you fully extends his elbows on the implementation of the biceps and on top gives that "quick stop" underneath, is losing the contraction in the biceps muscle and thus losing the time under tension.
OK, I know it is common that also happen with heavy burdens, in the last repetitions when we are tired and muscles "burning". But, whenever possible try not to extend the elbows completely not to lose time under tension in the muscles.
Make almost a complete extension and immediately bend your elbows contracting the muscles of the biceps.
÷ Error 3 - The Flex Pipe Completely:
It is also interesting to note that the full flexion of the elbows will lead to a position where the muscle loses its contraction and the time under tension.
So when you're getting almost to the point of completely bend your elbows and stop the movement, immediately perform the controlled phase of the movement of descent.
This way you keep the biceps in constant contraction and working continuously.
÷ Error 4 - Do not Hold Arms In Trunk Side:
This is also a common mistake, that is, people do not "hold" the arms next to the trunk, ribs, and end up moving the arm / upper arm during the movement of flexion of the elbows improperly using the articulation of the shoulder, making a slight anterior flexion of the shoulders ...
This can also be an indication of excessive burden biceps training is therefore suggested to reduce the burden to avoid this type of error.
The only joint that can move are the elbow causing the hole on top forearms and back it up in his arms and nothing else.
Imagine that under each of your armpits there is a note of 100 dollars, and that if you depart from the arms of the ribs, or move your arms forward, these ballots will fall and you will lose them!
It became clearer to you now?
÷ Error 5 - Train Always With Footprint supine:
The supinated grip is that you realize when you start the movement with palms facing forward. This is the most classic footprint in biceps exercises, however, is not the only ...
Vary the position of the hands, for example, the neutral footprint when a palm is facing another, the grip is held in the Hammer biceps.
There is also prone footprint that is when the palms of your hands are facing backward, and is used mainly in carrying reverse curl.
Finally there is a combination of neutral footprint with supine when you do the exercise thread alternating biceps with dumbbells rotation. This way you start the movement in the neutral footprint and ends in pronated grip.
The variation of the footprints can emphasize more one region or another of the biceps and forearms also by improving the end result of the whole.
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