Biceps exercise: Three principles that cannot be violated

If you want to talk about the muscles that everyone loves to train in the gym, it must be the biceps! Rolling up the sleeves and bending the arms is the most classic movement for men to show their muscles!

　　　Strong arms are the symbol of men. People in the gym make their arms stronger and more tangible through hard training!

　　But many people are often prone to mistakes during the exercise process! Violating some exercise principles! This leads to low training results!

　　Today I will introduce to you the three principles of biceps exercise!

　　Principle 1: Full range movement

　　Full range means from the longest muscle to the shortest, so that joint movement can be moved in full range, Take a curl as an example: during training, the movements start at the position where the elbow joint is basically straightened (at this time the biceps are stretched to the longest), the elbow joint is completely flexed (the biceps are retracted to the shortest), the biceps are completely tightened to the end of the movement, and then the elbow joint is basically straightened to the end of the movement, and then the next movement is carried out with the same action requirements.

　　What are the benefits of training on complete joint mobility?

　　1. Recruit more motor units to increase muscle development

　　First, you must first understand the "motor unit". Motor neurons derived from the spinal cord, together with the muscle fibers they govern, are called motor units (Motor Unit). The less muscle fibers contained in the motor unit, the more refined the movements it produces. It means a small motor unit, and the finer the movement will be higher than the larger motor unit.

The picture above is a biceps curl. The dark black curve is the range of complete joint mobility; the light black curve is the range of partial joint mobility. Since the motor units on the biceps are all dominated by different motor neurons. When we do biceps curls, if it is performed in the range of complete joint mobility, different motor neurons will act and start more motor units. If it is performed in the range of partial joint mobility, the representative part of the motor neuron does not need to act, and the muscle fibers in these unactivated motor units will lose the opportunity for muscle development.

　　2. Increase the time of muscle under tension

　　There are several indispensable elements for the development of muscle hypertrophy, one of which The key is to increase the time the muscles are under tension.

　　There are two methods. The first is to slow down the speed during centrifugal contraction, and focus on muscle contraction to maintain good movement quality; the second is to increase the range of joint motion angles, so that the distance of weight movement will be longer, and the time will be taken. The best way is to make the movement reach the range of the complete joint motion angle.

　　Full-scale training can ensure that the muscles are fully trained during the training process, and at the same time, it also avoids the loss of movement damage caused by blindly increasing weight.

　　Principle 2: Control the centrifugal stage!

　　The mistake that is often made in biceps exercise is that the decentralization stage is not controlled (free fall), which will greatly reduce your exercise benefits!

　　From the perspective of exercise biomechanics and exercise physiology, the force generated by muscle centrifugal contraction is greater than the centripetal contraction of the muscle , that is, the muscles can bear more weight during the centrifugal elongation stage of the muscle. For muscle training, the muscle stimulation will be greater. Therefore, the muscle centrifugal elongation stage will also damage the muscles more than when the centrifugal elongation stage. Control the muscles' full force, increase the benign damage to the muscles, and the muscles will be rebuilt more. In the end, the muscle training has better effect.

　　At the same time, the time when the muscles are increased under the increase of tension in principle 1 comes from centrifugal contraction

　　Why many people still cannot see the effect after practicing for a long time? One of the main reasons is that they do not control centrifugal contraction! This leads to the loss of more than 50% of the training efficiency.

　　You need to avoid excessive force leverage when lifting the barbell, avoid rapid falls without control when lowering the barbell, and control the biceps throughout the entire training process to ensure that the muscles are controlling the weight, rather than weight control the muscles. Retracting for 1-2 seconds and centrifugation for 2-4 seconds, increase the body's control over muscles during training, and ultimately have a better training effect.

　　Principle 3: Physical stability principle

　　You can never fire cannons on a canoe! This famous training quote must be remembered! Just imagine, who is easier to exert force when standing on the ball or curling on a stable ground?

　　Only by ensuring the stability of the spine and shoulder scapula, you can concentrate the force of the target muscles more, stimulate the muscles more fully, and at the same time ensure the safety of joints during training and avoid damage. Better to train!

　　No matter what posture you use for training: maintain a good body center, sink the scapula, slightly retract, and press down the ribs! Let the spine in the correct physiological position, tighten the core muscles to maintain the stability of the spine, especially the lumbar part, and always maintain a good posture during the movement!