A bicep curl is a type of strength training exercise designed to increase muscle mass in the biceps, which are located in the front of the upper arm. These muscles are used in lifting, pushing, and pulling-so keeping them strong is important for everyday activities. While bicep curls can be performed in a variety of manners, using a set of dumbbells is perhaps the most popular method. Following a few basic recommendations will ensure that your workout is a success!
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Use weights that are of the proper size
As with most strength-training exercises, choosing weights that are of the proper size is essential when it comes to performing a bicep curls. In most cases, individuals should choose weights that are heavy enough so that they limit the number of repetitions that can be performed to between 10 and 12. If you can easily perform more repetitions of bicep curls, you need to choose a heavier set-similarly, if you can only perform five or six repetitions, they weights are likely too heavy. Start with a light set of weights, and work your way up. Starting with weights that are too heavy can cause serious injury.
Keep your elbows “glued” to your ribs
One of the most common mistakes that people make when it actually comes to performing the exercise itself is that they allow their elbows to jut out to the side during the curl. To perform a proper bicep curl, the elbows should remain “glued” to your ribcage during the entirety of the exercise-in fact, the only part of your body which should be moving is your forearms. Allowing the elbows to escape from the proper position suggests that accessory muscles may be assisting the biceps. This indicates that the weight may be too heavy to ensure proper form, and should be replaced with lighter weights.
Lower your arms completely after each repetition
To ensure the best results when it comes to performing a bicep curl, proper range of movement is important. Many times, during this exercise, individuals lower their arms only about 75% of the way to their legs. While this may make performing the exercise much easier, it also means that the entire bicep muscle is not being used. Increasing muscular strength, size, and endurance is difficult when complete range of movement is not being followed. Make sure to lower your arms completely, allowing them to touch the tops of your thighs, after each repetition of the exercise.
Use rest appropriately
Finally, getting inadequate amounts of rest between strength training sessions can dramatically impair your results. In most cases, individuals who participate in strength training should get at least one day of rest between exercise sessions-though those who are new to the activity, or who participate in especially difficult training regimens may want to take two days. Typically, two to three days per week of strength training ensures the overall best results when it comes to muscle development.
So now that you have strong and sculpted biceps, Can You Open a Peanut Butter Jar? Hand strength is very important and should not be overlooked.
Tips for Developing Hand Strength
Does your hand get tired after you write a long letter to your pen pal in Europe? Do your friends laugh at your lack of dexterity when you try to tie complicated knots or struggle to open a can of pickles?
Hand strength is one of the most overlooked aspects of a traditional exercise routine, which is strange because we use our hands more than anything else. You were given opposable thumbs for a reason, but are you using them effectively?
Developing your hand strength isn’t as difficult as it sounds, and this is the type of aimed exercise that you can perform regardless of your schedule. There’s no need to set aside fifteen or twenty minutes a day when you aren’t doing anything else, and it’s the perfect exercise to perform in front of the television.
Popular hand strength exercises
The most popular hand strength exercise requires only a foam or gel ball, approximately two inches in diameter. Put the ball in one hand and squeeze it over and over again until your fingers are tired, then switch to the other hand and repeat. You can do as many repetitions as you’d like but remember that you’ll have to use your hands tomorrow, so don’t overdo it.
Another popular exercise, used especially for arthritis patients, will increase your dexterity as much as your hand strength. As a bonus, it requires no extra equipment. Hold your hand out in front of you with your fingers splayed out in a comfortable position, palm open. Then touch your pointer finger to your thumb, making an “OK” sign, and repeat the exercise with your second, ring and pinky fingers. It sounds easy, but you’ll find that the faster you do this exercise, the more you’ll mess up. Repeat with your other hand.
For a bit of stretch while you increase hand strength, lay your forearm on a flat surface with your palm down. Then keeping your pinky finger against the surface, turn your palm as far as you can so that it is facing up.
These exercises might seem boring, ineffectual and a little too Sit-And-Be-Fit for younger generations. However, you’ll be surprised by the difference you notice in your hand strength, and this will help to ward off conditions like arthritis later in life.