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Radium rods. Rod rise to biceps inverse grogging

Shoulders
18.04.2020

Basic exercise - The rise of the bar on the biceps standing - has many nuances of execution. After reviewing all technical and detailed aspects, you can approach training more consciously and increase the "forms" in a short time.

Rod rise on biceps standing - knowledge base

Exercise is the most popular both at the pros and amateurs. And this is a completely good explanation - the rise of the bar on the biceps standing greatly increasing muscle mass.

The target muscle that gets the greatest load during the exercise is, of course, biceps. "Auxiliary" - Brachialis and Brachiradialis.

Step-by-step implementation technique:

  • IP: I equip the rod with optimal weight. Legs on the width of the shoulders, grip rod with hands at the same distance. Palm ahead, elbows near the torso. It is necessary to strain the muscles of the abdominal press;
  • Shoulders are fixed, raising weight up. Exercise is performed solely due to the movement of the forearm and effort of biceps;
  • The upper point of the rise is the moment when the rod is at the level of the shoulder, and the biceps will be completely reduced;
  • Delay at the top point for 2-3 accounts;
  • Slowly lower the rod down.

During the lowering of the projectile - we do inhale as soon as we start the rise - exhale.

Features of doing exercise

The rod rise to the biceps should be performed in accordance with all the rules, namely:

  • Movement we carry out smoothly, without jerks, shaking, etc.
  • Be sure to fix at the top point for a few seconds;
  • Rod lift arc - Wide;
  • It is not recommended to lower your hands until it stops at the bottom point;
  • Raise the projectile faster than omit;
  • We try to stretch the muscle between approaches.

The hardest implementation technique is the rise of the rod on the biceps standing at the wall or other vertical support. In this case, the work passes much more difficult, but the result will be more noticeable.

The number of repetitions

  • For the development of force - 5 approaches of 3-6 repetitions;
  • For muscle growth - 3 to 7-10 repetitions;
  • For relief - 2-3 approaches, about 15 repetitions in each.

Perform the latest approach to the maximum possible number of times - this will achieve an excellent result.

Choose the optimal width of grip

The rise of the bar on the biceps can be performed with 3 grits, each of which will focus on a certain part of the muscle:

  • On the width of the shoulders - all biceps works;
  • Narrow grip - the outer head of the biceps;
  • Wide grip - inner head.

When performing an exercise with a narrow grip - weight burden less than with a wider grip.

What is the neck to choose - direct or curved EZ?

Using direct griff most relevant in the case of exercise wide grab.

EZ-neck is slightly less than his "fellow". This will allow you to make it much easier to determine the right center, thereby providing the same arise of the hands. Other benefits of the curved griffe:

  • More comfortable work with high weights;
  • The ability to arrange wrists at a minimum angle, thereby reversing them to each other;
  • Excellent injury prevention and the ability to maximize the external head of the biceps.

Professional athletes in most cases alternate the straight and EZ-rug, which makes it possible to more effectively work the muscles.

The main advantages of the exercise before the rest

Rod rise to biceps - an indisputable leader in its category by virtue of a variety of advantages:

  • Impact on all parameters of double-headed muscles - relief, strength, size and endurance;
  • The ability to change the exercise and load through the use of different vultures and a different grip;
  • When working with the EZ-vulture, the back is loaded minimally, even when working with high weights;
  • Minimum wrist load, low trauma with proper execution technique, maximum effect for muscle.

Scientation of the biceps should begin with this exercise, which will maximize the result.

Common mistakes - how best to do?

First, strictly follow the execution technique. Especially - when working with a direct neck, in order to avoid serious problems with his back in the future.

Secondly - when taking large weights A professional athlete helps himself back. If you are a lover and newcomer - do not risk. First you need to hone the skill, gradually lift the upper bar by weight, and only then move to work on wear.

To whom when and how much

Exercise should be performed:

Kom.

The exercise is suitable for both beginners athletes and for a high-level pro.

When

Perform at the beginning of the workout, you can continue to "bomb" or.

how many

Depending on the purposes - from 2 to 5 approaches, from 3 to 20 repetitions.

It's perhaps best exercise For training biceps. It will allow you to make your hands more embossed, hardy and aesthetically attractive.

Mass you and relief!

In order to get well-developed muscles, harmoniously complementing the sporting reliefs of the body, it is important to perform not only basic, but also insulating exercises. And it is precisely that athletes include a rise of a bar on a biceps, which has its own characteristics and execution technique. How to learn how to correctly perform such lifts to get a beautiful biceps form, read further.

The rods for the development of biceps or, as they are also called - the bending of the hands (animals) with a barbell in the standing position, are considered quite popular and in demand among athletes with exercises. And it is not surprising, because if the technique of their implementation will be correctly observed, they will be the most effective in stimulating the growth of muscles of the hands, allowing you to pump biceps for the shortest possible time.

Rises on the biceps with a barbell is a leading usefulness for the muscles of the hands. Exercise for several reasons:

  1. First, it has a comprehensive impact on the various muscles parameters of the double muscle muscles, allowing it to grow, become stronger and stronger.
  2. Secondly, allows you to qualitatively swing biceps due to the optimal working range.
  3. Thirdly, provides comprehensive development of a biceps musculature if you do an exercise in different versions (using direct or reverse grip, wide or narrow grip and different types of grip).

In addition, if you do an exercise when using a rod with an EZ-vulture in athletes, there is an opportunity to take large weights without the risk of a large load on the back and lower back, since such a vulture provides the situation as close as possible to the natural equiliblation of the body. Also, the use of such a grid during training allows you to reduce the load rendered on the wrist during the extensive biceps with high weights.

Proper technique of classical exercise

To get a maximum of benefit from the press of the barbecue on the biceps standing, it is important to comply with the correct exercise technique. Step by step it looks like this:

To extract the maximum benefit from the press standing for the development of the muscles of the hands, you should pay attention to the advice, how to correctly swing biceps barbell:

  • The lifting of the projectile should be carried out in a faster pace, rather than its lowering.
  • Should not be allowed so that when lowering in I.P. The hand completely relaxed.
  • When the projectile is on top in the peak point, additionally strain the biceps within 1-2 seconds.
  • Using heavy weightsBy increasing the number of repetitions in the 1st set to 5-8 times, additionally use the belt or perform the reading (on the last repetitions).

To develop the strength of the biceps, the super superstar of 3-5 repetitions of the exercise in each of the 5 approaches should be performed. If you want the muscle to increase in volume, then tactics should be followed - 3 sets of 6-10 repetitions. To ensure the definition of the biceps, reduce the number of networks up to 2-3, and increase the number of repetitions to 15-20.

Features of doing exercise

Rod rise for biceps roll - excellent exercise, the execution of which should be carried out at the very beginning of the workout of the hands. Moreover, the variability of such an exercise will allow diversifying classes and achieve the most desired effect.

There are various versions of the technique of performing such an exercise, each of which is good because it allows to apply various sports shells during workouts (dumbbells, neck EZ) or increase productivity through the use of additional simulators (bottom block, Scott Bench or inclined bench At the block simulator).

As many as eight ways to lift the barbells to study biceps will demonstrate to the video below the experienced trainer and bodybuilder-professional Denis Borisov.

Classic bench for the development of the biceps is suitable for exercise at home. Any girl or young man in the presence of an appropriate inventory (rods or dumbbells) can at home to make at least three options for lifting an athlete, allowing high-quality handmaging muscles.

Exercise on Scott Bench

To perform exercise in the gym can not be limited classic option Rod Rod. To increase the productivity of the workout, you can work with a projectile in the bottom block or on the "Bench for Prayers" (the so-called Scott Bench).

Technique performing such a variation of the exercise for the biceps:

  • Take the position sitting on the bench in the simulator, placing hands on a special stand. The slope of the body should be such that it is convenient to take a projectile and after the approach is completed, return it to I.P.
  • With a wide grip, take the vulture and effort only the muscles of the hands. Raise the shell and move it to the chin, the head at the same time does not fall to meet the rod (see image).
  • Holding the projectile at the top point for a couple of seconds, go back to the starting position, completely hands without relaxing. Repeat the exercise sufficient for the development of the biceps number of times.

Choosing an option to perform a rod hand to run for a biceps study, it is necessary to take into account the fact that the most difficult way to work exercise is the option standing near the wall or vertical support. Working with sports equipment in this position occurs in more severe mode.

As for the selection of a grid for pumping a biceps, it all depends on the preference of the athlete itself, because it is distinguished by the accomplishment of rods of the rod with different griffs (EZ or straight) only convenience of the stamps during the development of the press. The rod curve during operation allows you to hold your wrists with a slight inclination, which is more comfortable for some athletes than a large angle of location, which is created when holding a projectile with a direct neck.

Training program that includes such effective exercisesAs the rod lifts (or dumbbells) on the biceps, allows pumping hands quickly, and most importantly - qualitatively, having received a very impressive result.

Beautiful body, right posture, strong hands - This is not a fantasy, but reality, if your own desires apply due diligence when performing load exercises. Such is the rise of the rods on the biceps standing: the exercise for double-headed among athletes shoulder muscleIn fact, in essence, in each hand workout program, but, despite the seeming simplicity of execution, has certain specifics and technical nuances. The purpose of the classes is to increase the volume and strength of the biceps with competently supplied technique.

Rise rods on biceps standing exercise

Exercise has traditional versions, since a varied grip and types of the grind load muscular fabrics Hands in different ways, making it possible to multifaceted elaboration of two bippes of biceps: internal and external.

Direct grip rods

This option provides for the use of a rod with a direct neck - "Olympic". There is also some diversity here: grip is carried out by palms up at the level of the shoulder width or used straight grip rods - palms down. Variable approaches allow to work in a biceps beams - internal and external.

EZ-GIF Lifting on Biceps Standing

The use of such a rod with a symmetrically curved vulture in a minimum loads the back and wrists (which is especially relevant for high weights) and retains the natural static and dynamic balance of the body.

Escape and with such a type of grid are practiced different: a classic muscle directed to the inner head and the back of the clutter from above, with the elimination of elbows in the midst of back - the reservoir blades will allow you to include in the elaboration and the outer head of the muscle.

  1. The number of versions of the exercise increases, if you recall the distance of grip - it depends on this parameter, the pumping of which of the heads will be performed.
  2. The benefits of exercise in any of the options lies in the system development of indicators of the double-headed muscles - volumes, power factor and endurance, but the positive result will be possible only with the competent technique of execution.

Technique implementation

IN gyms It is often done this exercise and is performed incorrectly, proper technique expressed by the following provisions:

  1. Right position: Strolling torso, legs - on the width of the shoulders, knees slightly bent, elbows are located in the body, palms are directed forward, the shoulders are slightly relaxed and lowered, the press is tense. The bar is located in the legs lowered.
  2. Cutting suitable rod weight is taken straight or reverse grogue - Palm on the jiff will take apart from each other at a distance of the width of the shoulders.
  3. The weight goes up as a result of the movements of the forearm and traction work of the biceps - the torso should not swing, because it displays the center of gravity and reduces payload On the biceps heads.
  4. With a fixed position, the shoulders and elbows rod rises to the final reduction in biceps - until the shoulder level is reached, free weight is fixed at one to two seconds.
  5. In the process of execution of the exercise, it is important to adhere to the technique of breathing: breathing is performed simultaneously through the nose and mouth - the single-surface air will lead to a sharp and unwanted increase in blood pressure. The rod rise is performed on exhalation, its lowering is to inhale.
  6. The full cycle of flexion-extension is performed in 4-5 seconds: the movement is slow and controlled, the rise is performed slightly faster than the omitting of free weight.
  7. The exercise is repeated for the required number of times, depending on the purpose of its implementation: five approaches of 3-5 repetitions are recommended for the development of force quality; Extension of volume - three approaches of 7-10 repetitions.

Typical mistakes that are "famous" non-chemical athletes: an involuntary lift of the shoulders, shifts of elbows relative to the starting point of the initial position, improper breathing, too big weightwhich leads to an uncontrolled lifetime lifting.

Rejection of the back from strictly vertical position Perhaps only for experienced athletes - for newbies, this method of helping the back (method chuting) is dangerous and even able to lead to serious health problems. Incomplete straightening of hands at the bottom point of the arc movement of the bar is not an error - it is possible with the convenience and desire of an athlete.

If heavy weights are selected for exercise, and repeat in each approach is expected from four to eight, the use of straps or belt, as well as the selection method - but these recommendations are intended only for experienced athletes.

Video

When viewing this video, special attention is paid to the correct laying of the body, the location of the elbows, legs, shoulders, movement speeds. It should be remembered that the incorrect exercise will not bring the expected result and, moreover, will negatively affect the health subsequently.

Which muscles work when lifting a bar on a biceps standing

  • » Main:biceps
  • » Auxiliary:shoulder, all forearm muscles

How to make a rod rise to biceps standing

Good day. In today's article we will talk about how to pump biceps, how to train it. Consider from our point of view the most important thing power exercise For training biceps, building its mass and volume is the rise of the rod on the biceps standing. It is necessary to understand the features of the exercise, pushing off from which you can continue to influence your hands in the future.

Technique implementation

Position of elbows. Most of you know that Bitsuha is two beams: external and inner. With the classic flexion, the exercise uses to a large extent that the inner part of the biceps is. This is due to the position of the elbows, which is placed ahead or on one line of our housing, pressed to it.

The outer head of the biceps can be included with the elbow with a little back. But so few people do. In a classic understanding, flexion is the free position of the hands with the conclusion of the elbows forward. After all, the key goal of this exercise is to load your inner head, and nothing to external.

Width grab. You can bend the vulture as narrow and widespread enough, you can find a golden middle thing, what is the difference? It will be about the same inner and outer head of the biceps. The wider grip, the load moves to the inner part of the biceps, the more the external part turns into operation. However, the elbows removed forward, even when narrow grate Do not give a significant load on the outer part of the head.

Situating all of the above, we conclude - the optimal grip is the middle grip, on the width of the shoulders or a little already, why? In this position, you can bend the rifle itary, it is on the one hand, and on the other - such a mixture will not strongly turn on the work of the outer head. The meaning is clear.

Chitting. Many newbies so that they will not stand out and not seem weak begin with a lot of pancakes from the first days and read - help themselves in lifting the griff with all the body - back, lower back, deviations, legs, and so on. With this embodiment, the exercise with the biceps leaves the lion's part of the load, it does not fit it.

In the first stages of training sees, it does not make sense. You need to learn how to properly and accented technique, and not throw the ridge up on the chest. If the gryf is thrown out - the load from the hands leaves. Bending your hands is needed smoothly, slowly and controlled, a little dismissing the elbows ahead and bending a little.

Elbows. Do not definitely straighten your hands to the end at the bottom point of amplitude. The bottom point when the elbows and the neck weighs on the joints are traumatic and complicated. To bend good weight and tear off the bar, it is necessary to leave the elbows slightly bent. Weight can be taken more, respectively, it is better to load Bitsuhu.

In other words, this is a job in medium amplitude. That is, we do a delay at the bottom, do not straighten the elbows, and at the top do not throw the bar until the chest and keep the biceps in constant voltage. Security Bundles, the risk of injury is minimal. Down the rod lower slowly, up sweep quickly.

Sequence of execution

1. Place the starting position - take the neck of the middle grip, slightly shoulders
2. Note the rod rise almost to the position of the vertical, without pressing the elbows to the belt, do not dive them around
3. Hold the top point, make a peak reduction
4. Be sure to start lowering the rod down, not to the end is not flexing elbows
5. By lowering - inhale, on the rise - exhale

Position number 1

Position number 2.

Errors

  • » During the exercise, try not to slouch, you can lean a little ahead
  • » Do not deviate back when lifting the rod
  • » Do not throw a barbell with inertia, back muscles
  • » Do not divide the elbows to the side, do not put them in an unnatural position.

The number of repetitions

  • » For men: 8 - 10 repetitions of 4 approaches.
  • » For women:8 - 12 repetitions of 2-3 approaches.

What can replace the rod rise on the biceps standing

Lifting the rod on the biceps standing can be replaced by lifting dumbbells on the biceps standing or lifting dumbbells on biceps sitting.

Rod rise on biceps standing head video

What conclusions should be made

To properly perform a rod rod to biceps, you must adhere to the basic rules:

  • » Grip - just already shoulders
  • » Elbows - removed forward, in a free position
  • » Do not read
  • » Do not swing and throw a bar
  • » Raise quickly, lower slowly
  • » At the bottom point of the elbow, we do not extend to the end
  • » We make peak cuts, delays both below and the top

Lift to biceps standing

Rod rise on biceps standing

The classic lift to the biceps standing is used in bodybuilding, to a lesser extent - in Powerlifting and weightlifting. Recently, with an increase in the popularity of crossfit and disciplines, from which he occurs, everyone began to criticize this movement. The meaning of criticism is that the insulating exercise is working as a muscle as we do not do in ordinary life. We do not bend your hands by pressing the forearm to the case? Of course, this is not. And not yet invented best way Make biceps tighter than a combination of a heavy database and purposeful isolation.

The purpose and focus of the exercise

The purpose of the exercise is to study the two-headed muscles of the shoulder - biceps. When using the grip, "hammer" also works and brachialis. The rest of the muscles in the proper climb on biceps should not be used. As the hull stabilizers can work the muscles of the press and back, but their goal is not in the rise of the biceps, but in ensuring the stability of the body while driving. In the same principle, the muscles of the front surface of the thigh are also working. But since it is not reached stretching and cutting these muscles, in most directories they do not take into account their work.

Workout Features: Benefits and Disadvantages

IN training plansdrawn up by independently, this exercise often occupies unnecessarily high bed. Newbies go to the hall with hope to get rid of thin hands, and begin to raise furiously on the biceps. First, the rod, then - dumbbells, then peeped at someone's movement on the block, on the Scott Bench, and ... suffer from this major muscle groups. It would be better with such a zeal to learn to make both tightening - an anabolic effect more, and biceps works in pulling much better than with small dumbbells that usually raise.

In general, as we wanted to have powerful hands, it is worth paying a rise to the place that is predetermined by the nature of the exercise. Lifting on biceps is an insulating movement, which means that it should be put at the end of the workout, which contains the basic movement to this group. Easier? Biceps we swing at a maximum of 2 exercises after your back training. And they do not allocate separately until they decided to conquer the bodybuilder scene. Anyway at the level of the novice is a rather meaningless occupation.

In practice, the setting scheme is selected individually. Accounting discussions for eternal themes: "6 or 15 repetitions" do not have a special meaning. Each person has a different preferential development different types Muscular fibers. That one athlete gives rise to another - only fatigue. It is worth a little and multiple training, and choose what is suitable for you.

When specializing behind lagging hands, the climbing biceps usually does not follow the first exercise. First, the option of pulling up with the burden of a narrow reverse grip, as the muscles are obtained in it a more uniform load. Then - the transition to the lifting on the biceps standing, and at the end of the workout - various exercises From the "stretched" position.

Appliances Lifting on biceps standing

Technically uncomplicated exercise. Lifting with a barbell consists in the following steps:

  • the projectile is on the racks, it is necessary to take it from the level of "pockets";
  • from the racks you need to stagger, elbows to put up, the forearms are either rigidly pressed on the sides of the case, or bring a little forward, and press to ribs. The difference is due to the anatomical features of an athlete;
  • further, due to the reduction of the biceps, the projectile is given "to the shoulders" (in fact - below);
  • the incidence of the projectile is controlled controlled, without a sharp throwing.

Some professionals use "chickeys" - the rack of the hull to increase the amplitude of the movement and give it a little inertia, for active lifting of considerable weight. The reading makes sense if at athlete dominated "explosive" muscular fibersAnd it is not interested in not so much the volume of the biceps, how much the speed of lifting the rod on the chest in the push. For ordinary fitness training, this has not too much sense.

Variations are achieved by changing grip. Classic is considered grip palm up, such a hand set will use biceps more. If you turn your palm with your fingers up to work turns on and brachialis. Usually recommended both variations. For harmonious development, they are advised to alternate a bar and dumbbells to achieve a uniform load on both biceps.