In exercise movements, the dumbbell curl is an action with many functions. Some people still know it. At the same time, the dumbbell curl also has some particularities. Then How long does it take to practice dumbbell curls in a day? Some people still know how long to practice in a day. So, how long does it take to practice dumbbell curls a day to develop lines? Let’s take a look at dumbbell curls.
How long does it take to practice dumbbell curls a day to develop lines
The best exercises for your arms are biceps barbell and dumbbell curls. Triceps close-grip press, parallel bar arm extensions, and neck arm extensions are all ace exercises.
The best way to train the biceps is to use low-weight dumbbells and do push-ups with arm clamps. Do 8 sets in one set and rest for 15 seconds in between. Do 3 sets every day and then add two sets after one week. At the same time, do more Eat some protein foods and you will see results as long as you insist on it every day for a month.
It is best to train muscles with dumbbells for two hours a day, and rest every four days. The increase in exercise intensity depends on your physical fitness. You must use scientific methods. Don't rush for results, which may cause some injuries.
The correct way to do dumbbell curls
1. Preparation
Grasp the dumbbells with both hands, bend your knees slightly and stand upright, with your elbows pointing behind you and your palms facing each other.
2. Action essentials
Use the elbow joint as the fulcrum, curl upwards, and at the same time externally rotate the forearms with the palms facing upwards. Raise to the highest point, tighten the biceps, and pause for a moment.
3. Action description
External rotation of the forearm and wrist is to fully contract the biceps brachii and exercise the medial head of the biceps brachii, so as to better separate the biceps brachii.
Common mistakes in dumbbell curls
1. Uneven distribution of inner and outer head training
The biceps brachii is composed of the lateral head (long head) and the medial head (short head). It is generally believed that the long head affects the highest peak of the biceps brachii, while the short head is responsible for the width of the front of the arm. A balanced development is the perfect biceps. At the same time, excessive emphasis on arm curls and other movements is the main reason for the uneven development of the inner and outer heads.
2. The hands and wrists are loose and not tightened
During the curling movement, the dumbbells are not gripped tightly with both hands, or even fully gripped. Uneven force on the palm affects the muscle development of the entire arm. During the movement, the wrist is bent,Looseness without tightening affects force transmission and increases the risk of wrist and elbow injuries.
3. Relaxation in the core area
During curling, the body will obviously shake or tilt in four directions, front, back, left, and right, reducing muscle stimulation efficiency and increasing the risk of damage to the shoulders and wrists. When the weight is heavy, the upper limbs of the body lean too far back or forward, and the waist is overextended and the load is too heavy, which makes it easy to be injured.
4. Move the elbow forward
When performing conventional dumbbell curls, when lifting the dumbbell, the elbow and upper arm also move forward and upward, which seriously affects the muscle stimulation effect. If the elbow follows the movement forward, the shoulder will be involved in the movement and the load stroke of the movement will be reduced, reducing the efficiency of the movement.