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This bicep curl workout uses the 21er routine to build muscle



Men with massive biceps usually have some tricks and techniques for building muscle in their outstretched sleeves. A proven routine that is responsible for immeasurable flex sessions is the biceps curl 21s protocol, which encourages the lifters to progress through uninterrupted curl reps on top pumps in various positions-bar to perform the curls-there are no reason why you can not turn the script around and use another device or posture to pump yourself. This version of Men's Health Fitness Director Ebenezer Samuel, C.S.C.S. puts you in the position to make sure that all this volume does not ruin your reps.

"Bicep curls 21

are one of the best ways to lend a quick pump to your weapons, but very often people do not maintain a consistent shape," says Samuel. After the first seven repetitions (from the lower to the middle point of the Locke) things get sloppy very often. "

The solution – remove any opportunities that would allow you to cheat." The spider curl generally positions you ideally to actually push your bicep; If you do it in 21er style, you will get optimal bicep contractions, "he says. Now you can not just slow down every phase of the curl. you really have to.

To cope with spider curls at the age of 21, you'll need an adjustable bench and a pair of dumbbells – if you need a pair, check out this Bowflex option.

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	<span class= Men's Health / Eric Rosati

  • Lean your chest against the back of the bench and hold a dumbbell in one hand. Do not sit on the seat and keep your pectoral muscles over the bench.
  • Perform 7 curl reps and push your biceps to increase the weight until your forearm is parallel to the floor.
  • Immediately continue with 7 curl reps and lift up from a 90 degree elbow angle.
  • Finish the exercise with 7 repetitions of curls.

    The biggest challenge is getting the middle curls right. "As long as you do not move your upper arm back and forth, your biceps drives the movement almost in isolation, as your forearms and brachialis, which play an important role at the start of the bicep curl, can only play a limited role here." "Samuel says," Focus on staying stable to counter any uncertainties. "

    Since the shape is so important and you do a lot of repetitions, you do not have to charge a lot of weight for this routine through, with no pause between them – since each full set should take about a minute, you can move between the arms (a full set of 21 S on one side, then the other) without pausing and with each arm back and forth work still has time to recover.

    Samuel's tips and routines can be found in our full overview of Eb and Swole workouts, and if you want to try a more engaging routine, consider New Rules of Muscle Considering Eb.


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