Maybe you have occasionally tried to do a standing rally while exercising biceps before, so I want to tell you that it has many changes. Here, we provide you with 9 ways to exercise your biceps with a stretcher. Are you interested in trying these new methods? What's so special about exercising on a stretcher? Because the cable of the tensioner has a certain angle with the ground, the vertical downward force when you exercise with the tensioner is very different from that when you do free bending. Your muscles will work in a different way. This effect is especially significant when the muscles are completely contracted and fully extended. You can use some traditional training equipment (such as armchairs, etc.). ) or some methods of practicing with other instruments, such as the palm turning action when doing dumbbell bending, from palm inward or palm downward to palm upward, so as to better exercise biceps brachii.
Another advantage of stretching exercise is that biceps brachii is a muscle with two muscle heads, and its main function is to bend the arm. When you bend your arm, you will also use another muscle-the brachialis muscle. However, only when doing some forearm lifting exercises, such as bending the high-position puller or anti-high-position puller toys, can the brachial muscles be fully exercised. In addition, the flexor humeri, the main muscle in the upper forearm, also plays a lot of roles in arm flexion. The flexor humeri can be strengthened by lateral bending of the stretcher.
In a word, this series of bending exercises can help you develop your ideal biceps. In the next arm exercise, try 1- two of them or do a pure puller exercise, and you will feel completely different.
Action:
(1) Bending of high-position puller with both hands
This exercise can make you bend over while raising your arms, which can make your brachial muscles get more effective exercise.
Starting posture: hang two handles on the high pulleys on both sides, with people standing in the middle, holding one pulley in each hand, palms facing up, and arms extending out to the pulleys on both sides, parallel to the ground.
Action: Bend the elbow, and pull the handles on both sides to the head with a steady action, keeping the upper arm stable and palms up; When the biceps contract to the maximum, try to pull it to the middle. Then slowly return to the starting position.
Supplement: You can also put a 90-degree straight chair between two pulleys and complete this exercise in a sitting position.
(2) Stand with both hands to bend the retractor.
This is the most basic bending exercise, but it is also the most effective way to exercise. It is much easier to adjust the weight of a stretcher with iron bolts than to constantly adjust the weight of barbells or dumbbells. This can save the interval time and make the exercise more compact and effective.
Starting posture: choose a medium-length rod, preferably rotatable, and hang it on the low-pull pulley. Stand facing the pulley with your knees slightly bent and your lower back slightly bent. Hold the barbell up with your palm shoulder width.
(3) Stand with one-handed puller to bend.
One-handed practice can make the effect more concentrated, and at the same time, it can also give you the opportunity to fully stimulate the biceps brachii by using the palm flip action (palm inward and palm upward).
Starting posture: hang the single handle on the low pulley. Hold the handle forward with one arm and tilt it slightly to the side of the axis, so that the arm you want to exercise is close to the stretcher.
Action: bend the elbow joint (keep the shoulder stable), pull the handle up and turn the wrist smoothly; Palm up when pulling to the highest point. Then reverse back to the starting position. The arms alternate.
(4) The bracket of the tensioner is bent
Lifting the arm with a stretcher can keep the muscle tension at the beginning and end, which is impossible when lifting weights freely.
Starting posture: put the armrest stool in front of the stretcher, so that when you sit on the stool, it is just facing the stretcher. Hang a straight rod or bent rod with a rotatable sheath on the low pulley. Put your upper arm on the cushion of the armrest stool.
Action: Keep the upper arm and elbow still, bend the arm and lift the barbell to the highest point. After a short pause at the highest point, slowly lower the lever to the starting position.
(5) Bending of trans-type high-position tensioner
This unusual but extremely effective exercise can make your lower back in a relaxed state, and at the same time avoid the mistakes of momentum and body swing, so that the elbow flexion muscles can be fully exerted.
Starting posture: place a bench perpendicular to the puller and hang a short rod (preferably with a rotatable jacket) on a high pulley. Lie on your back on the bench with your head close to the stretcher. Hold the barbell with your arms up perpendicular to your body, and the width is the same as that of one hand.
Action: keep the upper arm stable, bend the elbow slightly, and pull the bar to the forehead. When the biceps contract to the maximum, try to pull down and then slowly return to the starting position.
(6) Bending of supine stretcher
In this sport, it is difficult for you to use other parts of the sport to take advantage of opportunism. You can try to change the grip distance to achieve the best exercise effect.
Starting posture: choose a medium-length rod (preferably with a rotatable jacket) and hang it on the low pulley. Lie on your back, keep your arms straight, hold the bar with both hands, bend your knees, and hold the base of the puller with both feet. Put your hands on your thighs, palms up, and the rope bundle passes between your legs (but does not touch).
Action: control the upper arm to stay at the sides of the body, keep the shoulders close to the ground, bend the elbows, and pull the barbell above the shoulders with the strength of biceps. In the process of returning to the starting position, keep the lower back naturally flexed.
(7) Side bending of tensioner
This action is similar to dumbbell lateral flexion. It focuses on training flexors, an important muscle of forearm.
Starting posture: hang a rope bundle on the low pulley and stand in front of the tensioner, slightly sideways. Hold one end of the rope bundle with one hand, palms inward, and arms fully extended at one side of the body.
Action: Bend the elbow, pull the rope bundle to the shoulder, and keep the wrist posture unchanged (do not turn the wrist, palms inward). When you reach the highest point, your thumb should be closest to your shoulder. The elbow is close to the side of the body to be fixed. Then slowly put it back in place. The arms alternate.
(8) Stretcher rope bundle bending
This action combines some advantages of barbell and dumbbell. The range of motion includes the three muscles of the flexion arm, but the focus is on the biceps brachii.
Starting posture: hang a rope bundle on the low pulley, straighten your arms, and hold one end of the rope inward with your palm.
Action: Keep the upper arm fixed, bend the elbow and pull the rope bundle to the shoulder. In the process of pull-ups, turn your wrist smoothly so that your palm is facing up. When the action is over, the palm should face you.
(9) Bending of prone stretcher
This action retains the advantages of traditional prone posture and bending, and changes the pulling line, so that there is resistance in the whole action process.
Starting posture: stand in front of the stretcher, with the body perpendicular to the stretcher, and the arm to be exercised is close to the stretcher, about 45-60 cm. Hold a handle hanging on the low pulley, bend your knees slightly and lean forward slightly.
Action: Try to keep your upper arm fixed, bend your elbow, and pull your hand through your chest to your shoulders with the strength of your biceps. When you reach the position of maximum muscle contraction, your elbow should point to the low pulley. Then return to the starting position. The arms alternate.