How to train biceps with elastic rope

During fitness, we will come into contact with various training tools. Among the training tools, elastic ropes are a tool that has many uses. Of course, using elastic ropes is helpful to the body, but some people do not know how to train biceps with elastic ropes. So, how to train biceps with elastic ropes? Let’s take a look.

How to train biceps with elastic ropes

　　1. Stand upwards

　　Stand with both feet parallel, step on the rope under your feet, straighten your chest, press down on your shoulders, hold the handles with both hands on both sides of your body, palm forward, put the upper arm tightly against your body, inhale, exhale, bend your arms upwards at the same time until the biceps completely contract, inhale At the same time, restore to the initial position. Pay attention to keeping the upper arm close to both sides of the body during the whole process, do not open, but you can move slightly back and forth.

　　2. Relax and curl

　　Fix the rope at a low position, lie on the ground, with both arms on both sides of the body, hold the handles with both hands, and complete the curl. Change the grip method to achieve different exercise effects.

　　3. Concentrated curl

　　Half-squat or sit on a chair, separate the feet, step on the O-shaped rope under the right foot, hold the O-shaped rope with your left hand, pad the elbow joint on the inside of the left thigh, inhale, exhale, and bend the arms upward until the biceps completely contract. , pause for 1 to 2 seconds, then inhale and slowly restore to the starting position. Change the arm on the other side to repeat.

4. Crack the arm

　　Fix the elastic rope in a lower position, separate the legs and squat on the ground, hold the handle with both hands, cushion the upper part of the elbow joint on the inside of the knees, facing up the palms, inhale, exhale, and bend the arms until the biceps completely contract. Restore when inhale.

The benefits of the elastic rope

　　1. The elastic rope provides a visible linear resistance direction (the direction of the rope even if the resistance direction), which can better stimulate different corners of the two ends in a targeted manner.

2. The characteristic is that resistance increases with elongation - for the bipolar, the maximum muscle contraction tension is required at the top of the contraction, which also means calling more muscle fibers.

　　3. Higher safety. In terms of using elastic ropes to exercise biceps, safety is relatively high, because the rope used in this sport is not harmful to the body, unlike barbells or dumbbells.

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