🔥 Six Pack Bicpes Exercises
🔥 BICEPS DUMBBELL CURL
✅This exercise is the most popular for biceps muscles. There are several variations – can be performed with a barbell (with both straight and curved bar) and with dumbbells.
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- Stand up straight, take the dumbbells with a closed grip. Starting position: arms shoulder width, elbows close to the body.
- On the exhale – holding the upper parts of the arms motionless (from the elbow to the shoulder), bend the arms in the elbows with the effort of the biceps. Only forearms work.
- Flexion should continue until the moment when the dumbbells are at shoulder level. At the top point it is worth lingering, while straining your biceps.
- While inhaling – slowly lower the gintels to the starting position.
- Repeat the exercise as many times as necessary.
🔥 BAR DIPS
Instructions wrong technique:
✅№1. Wrong grip.
Very wide grip or the one in which the hands are in pronation. For most people, an average shoulder width grip will work best.
✅№2. Wrong breathing technique.
Inhale before dropping down, otherwise there is a risk of a chest injury (when push-ups with an emphasis on the chest). Keep your chest full during descent and at the beginning of an upward rise.
✅Number 3. High speed execution.
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For the most part, the exercise must be performed slowly and under control, rather than throwing your body up and down. Each descent and ascent should take at least 2 seconds. A delay at the lowest point of the amplitude should also be present. Never relax at the lowest point, hold tension.
🔥 Hummer Curls
- Do not move your elbows and do not swing the body – so you will not lift the dumbbells with muscle force, but due to inertia – this reduces the effectiveness of the exercise.
- If you do an exercise hammer sitting on the power bench, then lean on the back (at a 90 degree angle) – so you will not swing.
