Man "hero" of training principles

Have you ever because envy professional player of the "hero" and hope that crashed into the goal, ever picked up a huge barbell, a deep breath, screwed to the buttocks, hunched over, tuck-arm, the strength of a feed, difficulty doing barbell bent lift up and down as the barbell, your spine section issued a chuckle, each time a barbell up and down, you are number in my heart.

However, had so much trouble, you're doing it wrong, like you doing barbell bent lift is the training manual of standard error action.

However, in most of the gym, a lot of people just like you make the same mistakes. Therefore, people trying to find a good way to replace the weight of the barbell bent.

Fortunately, now there is a good method, it can make people detours, fewer mistakes.

This method will make you immune from Big Bend weight lifting or other heavy action, also stylish Office twice, to accelerate the achievement.

The following describes the training, it is composed by three actions: wall curved lift, it can make your body remains stable, avoid bending back and forth; pull quote, it's an accurate and stable training; centralized bend lift, it can make you some time and focus on the side of the biceps training.

If you can in this way, the training of 4 to 8 weeks, you'll realize that bend lift is training your biceps, not your back muscles under.

1. give dumbbell curved wall

Training programme: 4 groups; each group in turn to 12, 10, 10, 8 repeat

1) starting position: hands all hold a dumbbell stand on the back wall.

After the entire back (including elbows) and head on the wall.

2) actions: both hands to grasp dumbbell Palm phase, two-handed swing, hand forward, while two forearm up curved lift, elbows bent to the limit, the forearms reverse delegation.

Note that the entire action process, two cubits always snap to the wall.

2. pull bend lift

Training programme: 3 groups; each set of 10 repetitions

1) starting position: stand for pull, two Palm grip pull at the same time to, and then move backward to adjust the tightness of the chest pull to a little relaxation rope.

Start: 2) action to enable arm flexor pull the top of the chest, and then returns the original direction.

Note that the entire action, only the forearm movement, other parts of the body must remain stationary.

3. station attitude set bending lift

Training programme: 3 Group; followed by 12, 10, 8 repeat

1) starting position: stand in front of dumbbell rack, body leaning forward, on the one hand a dumbbell rack to keep the body balanced and the other-hand hold dumbbell.

2) action: arm dumbbell held perpendicular to the side, slowly bend the arm, elbow chest dumbbell to give direction until the limit, for a moment, then down the peak shrink back to starting position.

(Practice editing: Xiao Yong Chun)